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i dont like front squats...and with my shoulder injury they hurt a little i think...

but the rest of the plan is good...

Anuj

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Looks fine.

I just want to make a little note on these "periodization" terms cuz it's driving me up the wall...and so other's coming to this aren't confused.

This program you talking about:

Is NOT undulating. It's linear. Just look at HST and you'll see it's not that different. That means in this case the reps are lowered on each "phase"...the phases being either 1 week are two weeks. Nothing is "undulating". Look up the term in the dictionary .

Some people try something that is "alternating". For instance using the reps above you might progress down is a step-wise fashion

3x12
3x8
3x10
4x6
5x5
8x3 or something like that.

UNDULATING means the reps change is EACH AND EVERY WORKOUT "undulating" back and forth between high and low and not just every "phase". For example:

Workout:
1. 5x5
2. 3x12
3. 3x10
4. 5x5
5. 3x15
6. 3x10 something more like that.

I know I'm probably just being nitpicky but if we are going to use terms like these I feel we need to understand them or else we'll never know what each other is talking about!

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

sorry sir... i just echoed what 0311 told me in the shoutbox...Click Here

i dont mean to piss of 0311 now, but i didnt know the diff between those terms...thats why i even wrote in my response to his post before that i have no idea what kind of periodization to use....

peace

Anuj

Nope. That's linear. 0311 can argue with me about it

BUT the way it's written will be fine for you. At some point it all just becomes semantics. Especially since there are already a million terms floating around for all these cycling schems. The only reason I point it out is because it's similar to people having their own definition of "intensiy" or whatever. After a while we're not speaking the same language anymore.

*EDIT* Anuj, looking back at the shoutbox I see that 0311 said "seems like you'd like something undulating" (I'm paraphrasing) I'm not at all sure that he meant this WAS and undulating program. He can speak for himself. Sometimes that shoutbox is a pain in the ass as much as I love it.

ok cool.....its a lot like HST.....i'm also quite happy because this means that since i'm doing each exercise only 1x a week, i'll have to go balls to the wall...and thats good motivation

thanks again

Anuj

Something to keep in mind - all that really matters is progression and increasing capacity. The goal of training in anything is to get better and improve, in basic lifting like you are doing it's just a general sub-max rep range. Increase your best set of 5 or 8 or 10 or 5x5 or 3x10 or whatever - that's the goal in training and that's how you evaluate progress (i.e. 6 months ago you did 225x5 on the squat, you had best be doing some margin above that now or you were spinning your wheels).

Programming is all about making progression happen. Programming is not the goal or the magic, progression is. Programming is just your plan and how you choose to organize your work to go about getting that progression. As long as there is progression, it honestly doesn't matter how you are going about getting it.

So very simply. You want the fastest progression you are able to make and you want it in the exercises most directly beneficial to your goal. So - don't add weight to the bar and progress 1x every 4-8 weeks on some periodized program if you can ramp up and knock out weekly increases for 6 weeks straight. On the WSB side, if you can improve your backsquat and put weight on the bar on a consistent basis just by doing it week to week - do it! Don't screw around with some odd scheme. The bottom line is that if Louie and his lifters could go in the gym and add 5lbs or some small percent to their best squat, bench, and deadlift on a weekly or even semi-weekly basis just by training those lifts - they'd be doing it and loving it. But, they can't and have to work around certain things to get progression and still try to stay as specific to their sport as possible.

Point being, don't go slow when you can go fast, don't train indirectly if you can train directly. The program is secondary to your progression and improvement. There is no golden program, there are just ways people have had success in getting progression.

That's a better way to think about all this and it will keep you from chasing your tail running around looking for the magic next program.

Agreed!

ok ppl...

i'm gonna be doing SF 5x5.....with the olympic lifts.....and then if i stall on them, i'll change to bb rows and deads later..

Anuj

Have you ever done the OL's before? The issue here is load - if you aren't decent enough with them you likely won't be handling enough weight to make them a good choice. You will be missing and limited by poor technique and never training them rather than actually increasing your fundamental capacity. That's why the default it rows when I put it up - not because cleans and highpulls aren't great but simply because people don't know how to do them.

And if you are fairly competent with them already then ignore that.

Great idea! Why didn't I think of it? Or 0311 for that matter?

Just kidding