I just wrapped up a 6-week cycle of training and wanted to show a recap/summary that breaks down how I've been organizing things since the Arnold Classic in March. The majority of the time I train using a conjugate framework (always including some form of max effort, dynamic effort, and repetition effort training), but how exactly I organize training has continued to evolve. The goal post-Arnold was to work on my recovery (which has been helped via medication to help anxiety and better sleep), find ways to work around hip joint issues (torn labrums and bone spurs), and adjust to raw training for a raw meet in the Fall.
This year in particular I put more a "block" emphasis on hypertrophy training following the Arnold, and now have been back to including ME, DE, and RE work; but slowly shifting the focus from lower percentages to a higher intensity again as I start to work on picking out a meet. Below is a breakdown of how I've emphasized things during these blocks of training following my last meet:
March - XPC Finals @ The Arnold Classic (Open 220 multi-ply class)
Week 1: No Training
Week 2: Bodybuilding-style Hypertrophy Split (no barbell work, slowly add in conditioning)
Week 3: Bodybuilding-style Hypertrophy Split (no barbell work, slowly add in conditioning)
Week 4: Bodybuilding-style Hypertrophy Split (no barbell work, slowly add in conditioning)
*These 4 weeks were used to give my joints, tendons, and nervous system a break from heavy training; and focus on "feeling" the muscle while training. The goal was to get my muscles firing and improve my recovery via conditioning before re-introducing the barbell.
Week 5: Re-Acclimate to Barbell Lifts (and raw technique) - RPE-based sets of 8
Week 6: Re-Acclimate to Barbell Lifts (and raw technique) - RPE-based sets of 5
Week 7: Re-Acclimate to Barbell Lifts (and raw technique) - RPE-based sets of 3
Week 8: Take Raw Training Maxes
*These weeks were used to slowly re-introduce the barbell and re-acclimate to raw squat/bench/deadlift technique, and then take a raw max to base my percentages (and training maxes) off of for upcoming training. Because I haven't maxed raw in a while, and was just coming off training without any barbell work, I didn't expect these to be all time PRs. These were just to get a starting point for the coming cycle.
*Raw (just a belt) Training Maxes:
Squat - 450x1, 365x5
Pause Bench - 335x1, 275x5
Deadlift - 600x1, 505x3
Strict Overhead Press - 215x1, 185x3
Bodyweight: 215lbs
Week 9: Begin Percentage-Based Training using 5/3/1 %s, Auto-regulating heavy sets and down sets; and organizing supplemental movements in 3-week cycles. (introduce dynamic work again and transition to Prowler for conditioning)
Week 10: Percentage-based Training Week 2
Week 11: Percentage-based Training Week 3
Week 12: Percentage-based Training Week 4
Week 13: Percentage-based Training Week 5
Week 14: Percentage-based Training Week 6
*The goal of these 6 weeks was to improve explosiveness via re-introducing dynamic work, and lay a solid foundation for high-intensity (90+ %) training again by improving work capacity (via conditioning) and utilizing volume via lower percentage training (5/3/1 with conservative training maxes aka fairly high rep sets and put on muscle)
*Rep PRs/Progress from 6-Week Cycle
Squat - from 365x5 to 395x6
Pause Bench - from 275x5 to 290x6
Deadlift - from 505x3 to 525x5
Strict Overhead Press - from 215x1 to 225x1 and 185x3 to 185x6
Bodyweight: from 215lbs to 222lbs
Week 15: Deload of Percentage-Based Work (Sub bodybuilding machine work for Squat and Bench, sub Dynamic SSB squats for Deadlifts).
Week 16: Next Cycle begins... Stay tuned for more on how my training continues to build as I move closer to my first raw meet in a few years..
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