assentingsilence

Hi everyone,

I have a few questions for you guys. I just finished reading the Periodization articles posted by Powerman 2000 in this forum, and need a little more info. on what to do. I've decided to use the DUP routine suggested by Kraemer in the article. This is how I've put it together, which I think will be best for me.

Mon. - 4 sets of 12-15 reps (1-2 minutes of rest between sets)
Wed. - 4 sets of 8-10 reps (3-5 minutes of rest)
Fri. - 4 sets of 4-6 reps (1-2 minutes of rest)

This cycle will last for 12 weeks.

Now for the questions. What is the ideal percentage of 1 rep max that I should be using for each day? For example, on Monday should I be using 70% of 1RM, Wed. 80%, and Fri. 90%? What do you guys think?

Next question. After the 12th week, should I completely stop training for 1-2 weeks? Should I do light workouts? Or, should I do cardio only?

Let me give you a little info on me. I'm 33 years old and work 40-60 hours a week in addition to being a single dad and part time college student. I have above average level of muscularity (due primarily to many years of bodybuilding type of training) however, my strength has never been up to my expectations. I have also hit a plateau in size gains. I've never used periodization and I'm extremely excited about it. I train at home and have only a bench, squat rack, and a lat pulldown machine. I do have the olympic barbell set and dumbbells up to 50lbs. I train without a partner due to lack of consistency of the training partners.

Sorry for the long post, but I know you guys/gals can help me.

Thanks a million!

Sincerely,
assentingsilence

romanaz

what are you looking to do in terms of goals? Build strength (which you say you lack)? build more muscle, both?

__________________

FDU Devils Weightlifting
85kg Weightclass

Best in Competition:
Snatch : 70kg
Clean and Jerk : 85kg
Total : 155kg

Best in Training:
Snatch : 67kg
Clean and Jerk : 90kg

Goals by end of Summer:
Snatch : 80kg
Clean and Jerk : 100kg



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Status :
Perfecting Technique and Regaining Strength


My Olympic Lifting Journal
http://www.ironmass.com/workout-logs...tml#post157525

assentingsilence

Both, but my primary goal is to increase strength.

A.FreeRadical

Then train like a powerlifter. There are strength building routines on the internet, just a do a search. When I train for strength I vary the percentage of 1rm every week, not every day. The guys I workout with on Tuesdays and Thursdays are PLers. They train that way.

*

__________________


"Is it going to be the red pill or the blue pill, Neo? The red pill will answer the question 'What is the Matrix?'

Choose carefully. Remember, all I'm offering is the truth. Nothing more."

Ron Paul for President, 2008

A.FreeRadical ...the Epicurean bodybuilder

Height: 5'9", Age: 62,
My last high on 2/1/2006 was 196 lbs.
My last low on 8/08/2006 was 167.5 lbs.

Cutting until I am lean
Starting weight: 190 lbs. bodyfat: 19.7%
November 27th: 183 lbs. bodyfat: 18.3% bodyfat
Goal Weight: 176 lbs with no more than 10% bodyfat

My recipe collection

DJSTARER

good advice. microcycles

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition