nathanaarondowell wrote:
Hey guys, I have been trying to piece together some training blocks for myself. I have been reading the manual, the articles on the site, and this forum for a while and trying to get something down on paper. If you wouldn't mind taking a look I'd be much appreciative.

I've tried to keep things as simple as possible for now. I've setup a template for the first block, being volume, then the second block being intensity. I have no meet in site, I am simply training to build as much strength on the powerlifts as possible.

Virtually the only difference between the volume block and the intensity block is the main prime lifts rep range. For the intensity block I go to a single, for the volume block I go to 4 reps. I have picked a 9 RPE for all movements just to keep it simple. I've also gone with medium fatigue and made sure not to total over 30% for a movement pattern each week. So some things are very static but I have set it up that way just to try to get a handle on all of this before I start manipulating more variables:



Volume Block: 3 weeks



TUESDAY

Squat/Dead Workout #1:

Prime Squat x 4 @ 9 w/ load drop 5% fatigue

Secondary Deadlift x 5 @ 9 w/ load drop 5% fatigue

Deadlift Supplement x 8 @ 9 w/ load drop 5% fatigue



WEDNESDAY

Bench Workout #1:

Prime Bench Main x 4 @ 9 w/ load drop 5% fatigue

Prime Bench Assist x 5 @ 9 w/ load drop 5% fatigue

Prime Bench Supplement x 8 @ 9 w/ load drop 5% fatigue



FRIDAY

Squat/Dead Workout #2:

Prime Deadlift x 4 @ 9 w/ load drop 5% fatigue

Secondary Squat x 8 @ 9 w/ load drop 5% fatigue

Squat Supplement x 10 @ 9 w/ load drop 5% fatigue


SATURDAY

Bench Workout #2:

Secondary Bench Main x 5 @ 9 w/ load drop 5% fatigue

Secondary Bench Assist x 8 @ 9 w/ load drop 5% fatigue

Secondary Bench Supplement x 10 @ 9 w/ load drop 5% fatigue





Intensity Block: 3 weeks



TUESDAY

Squat/Dead Workout #1:

Prime Squat x 1 @ 9, x 4 @ 9 w/ load drop 5% fatigue

Secondary Deadlift x 5 @ 9 w/ load drop 5% fatigue

Deadlift Supplement x 8 @ 9 w/ load drop 5% fatigue


WEDNESDAY

Bench Workout #1:

Prime Bench Main x 1 @ 9, x 4 @ 9 w/ load drop 5% fatigue

Prime Bench Assist x 5 @ 9 w/ load drop 5% fatigue

Prime Bench Supplement x 8 @ 9 w/ load drop 5% fatigue



FRIDAY

Squat/Dead Workout #2:

Prime Deadlift x 1 @ 9, x 4 @ 9 w/ load drop 5% fatigue

Secondary Squat x 8 @ 9 w/ load drop 5% fatigue

Squat Supplement x 10 @ 9 w/ load drop 5% fatigue


SATURDAY

Bench Workout #2:

Secondary Bench Main x 5 @ 9 w/ load drop 5% fatigue

Secondary Bench Assist x 8 @ 9 w/ load drop 5% fatigue

Secondary Bench Supplement x 10 @ 9 w/ load drop 5% fatigue



I plan to just run these three week blocks back to back over and over.



Thanks for any help or guidance anyone may have to offer. This is my first attempt at this so I do not expect everything to look good by any means. I am still studying and much study to do.