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  1. #1
    .45Caliber's Avatar
    .45Caliber is offline Associate Member
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    Aug 2004
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    Ohio
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    periodization help please

    I'd like some opinions from people who understand periodization. Here is a sample of a 6 week training block. Goals are size and strength. Exercises will be compound, bench, D-bell bench, squats, hack squats, front squats, bent over b-bell rows, pullups, lat pulldown. I workout 3 days a week.

    Week one is a high volume low intensity week.
    Bench 6 reps, flyes 15 reps, bench 25 reps, in a superset fashion, no rest between supersets.
    back and legs will be same sets/reps

    Week two, medium volume medium intensity:
    2-5 sets 10-12 reps, 90 sec rest

    Week three, medium volume medium intensity:
    2-5 sets 8-10 reps, 2 mins rest, a little more weight than week 2

    Week four, high intensity medium volume:
    4 sets 6 reps, 2 mins rest

    Week five, high intensity, low volume
    6-8 sets 3-4 reps, 2 mins rest

    Week six, active rest, 2 sets 12 reps, recover week, then repeat.

    opinions please?

    Thanks,
    Don
    Last edited by .45Caliber; 05-18-2008 at 09:29 PM.

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