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themayor
01-10-2010, 01:58 PM
i wanted to try periodization for awhile i don't understate the block periodization much n havnt found much to read on it is there just a templete with the reps n % i can just plug into my training now?

jbrin0tk
01-10-2010, 02:15 PM
No there is no set in stone template. There are generally accepted guidelines, but there are many different ways it can be done. That being said, there was a thread on this not too long ago. It's probably on the second or third page now. There was a lot of good info in there, including an example of a cycle you could use.

achilles89
01-10-2010, 02:31 PM
No there is no set in stone template. There are generally accepted guidelines, but there are many different ways it can be done. That being said, there was a thread on this not too long ago. It's probably on the second or third page now. There was a lot of good info in there, including an example of a cycle you could use.

This thread? (http://www.wannabebig.com/forums/showthread.php?t=132373) Looks to have some good discussion in there.

jbrin0tk
01-10-2010, 02:32 PM
This thread? (http://www.wannabebig.com/forums/showthread.php?t=132373) Looks to have some good discussion in there.

That's the one. Lots of good info in there.

themayor
01-10-2010, 03:12 PM
i have read the post like 5 times. Thats what got me wanting to try it out but i still don't understand the blocks and when to put them in play.

If i would use the setup below how would i know what to do for my acc lifts and how many acc lifts to do?

week 1- 60-65% 6x5
week 2- 65-70%% 5x5
week 3- 70-75% 5x4
week 4- 73-79% 4x4
week 5- Deload 65% 2x3
Week 6- 77-80% 6x3
Week 7- 82-85% 5x3
Week 8- 86%-89% 5x2
Week 9- Deload 75% 2x2
Week 10- 90-92% 4x2
Week 11- 95% 3x1
Week 12- 97-100% 2x1
Week 13- Deload 70% 2x2
Week 14- Test

jbrin0tk
01-10-2010, 04:06 PM
i have read the post like 5 times. Thats what got me wanting to try it out but i still don't understand the blocks and when to put them in play.

If i would use the setup below how would i know what to do for my acc lifts and how many acc lifts to do?

week 1- 60-65% 6x5
week 2- 65-70%% 5x5
week 3- 70-75% 5x4
week 4- 73-79% 4x4
week 5- Deload 65% 2x3
Week 6- 77-80% 6x3
Week 7- 82-85% 5x3
Week 8- 86%-89% 5x2
Week 9- Deload 75% 2x2
Week 10- 90-92% 4x2
Week 11- 95% 3x1
Week 12- 97-100% 2x1
Week 13- Deload 70% 2x2
Week 14- Test

What accessory lifts you would do depends upon your weak areas, just like with other programs. %'s and reps are typically based upon Prilepin's chart, though RPE's are a helpful way of determining when you've done enough volume for the day/adjusting the weights for when life gets in the way.

There is usually a lot more volume in terms of general exercises during Accumulation, more general-specific stuff (board press, box squat, bench w/ bands, etc.) during Transmutation, and Realization is a time where the competition lift is done pretty much by itself at weights of 90%+. In the example above, weeks 1-4 are Accumulation followed by a deload, weeks 6-8 are Transmutation followed by a deload, and weeks 10-12 are Realization followed by a deload then a test week or a meet. I hope that helps.



I believe a lot of this is covered in the posts in that thread, though. You may want to look back through it again for more information.


I forgot to ask, are you competing? If you are, you would design your own cycle (you can still base it off of the example above if you like as a general template) that accounts for the number of weeks you have until the meet. Block length, etc., doesn't have to be 4-3-3 (number of weeks for each); you would adjust it based upon what blocks you think help you the most. The problem with that is that if you've never ran it before you don't know. You may want to play with the ideas ahead of time, figure out what works for you, then implement a cycle for a meet when it is appropriate.

StLRPh
01-11-2010, 07:28 AM
^^^ Great post and very informative.

jbrin0tk
01-11-2010, 02:11 PM
^^^ Great post and very informative.

Thank you.

ehubbard
04-12-2010, 07:33 AM
Cool overview of BP:

http://www.scribd.com/doc/27098820/Block-Periodization