danman77220

Ok so I'm taking an 18 week weight training course this semester. All that's really going on is there will be two weeks where we will max out and the rest are training weeks.

I want to put on an alright amount of size for summer but I want to peak my strength by the end of the class in order to get the highest beginning/post 1RM differential.

I'm figuring 4 4-week mesocycles? I want them each to be 4 day upper/lower body splits. What I'm thinking is that the first and third mesocycles will focus on hypertrophy and follow much in the way of Layne Norton's Dual Factor Training, and the second and last mesocycles will be typical Westside splits where I will throw in the bands and such. Here's a basic idea of that I would have:

Week 1: Max out

Mesocycle 1, Weeks 2-5: Hypertrophy

Monday: Upper Body Strength (5x5, 4x6, generally low volume)
Tuesday: Lower Body Strength (Same as upper body)
Wednesday: Abs, Calves
Thursday: Upper Body Hypertrophy (High reps, much higher volume)
Friday: Lower Body Hypertrophy (Same as above, maybe the occasional 20 rep squat)

Mesocycle 2, Weeks 6-9: Strength

Monday: DE Upper (Think Westside; bands, speed work, etc.)
Tuesday: ME Lower (Lots of heavy singles, doubles, triples, top end work, etc. More training for squats and power cleans than deads)
Wednesday: Abs, Calves
Thursday: ME Upper (Same as lower body)
Friday: DE Lower (Same as upper body)

Mesocycle 1, Weeks 10-13: Hypertrophy

Monday: Upper Body Strength
Tuesday: Lower Body Strength
Wednesday: Abs, Calves
Thursday: Upper Body Hypertrophy
Friday: Lower Body Hypertrophy

Mesocycle 2, Weeks 14-17: Strength

Monday: DE Upper
Tuesday: ME Lower
Wednesday: Abs, Calves
Thursday: ME Upper
Friday: DE Lower

Week 18: Max Out

I swapped DE and ME days back to back on strength weeks for a reason: I'm a dumb teenager and I predict I may do some harsh drinking on the weekends and I don't want to have to lift heavy coming out of the weekend, or have to recover from a heavy session going into one.

So what do you guys think, anything I should tweak?

__________________
Accomplishment tastes better than cheesecake.

Stats(/goals):
Age: 18
Weight: 193
BF%: 19%/8%

Max Lifts
B: Poop
S: Pee
D:

Status: Gaining back strength and size after tonsillectomy

My Training Log

romanaz

bands for what benching? deadlift? squat? not to deride you or anything, but if your not putting up 315 MINIMUM on any of these, then bands probably won't help. The S&C coach at my school won't let anyone bench w/ bands until they bench 315, but more normally around 350 or so.

imo, taper up, 5x5, 5x4, 5x3, 5x2,5x1 or something like that for the strength, that outta work.

what are you maxing out on btw?

__________________

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



supplements.net Rep

Status :
Perfecting Technique and Regaining Strength


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

DJSTARER

i sorta agree with rom. mixing routines in such short periods probably isn' the best protocall. 18 weeks is a good amount of time... long enought to run a linear progression of some sort. ie. start with a 7 week hypertrophy phase, then 7 week basic strength phase, then a 4 week power phase. I'd either do that, or.... well, 18 weeks of westside...

mixing the two may take away the effectiveness of both.

__________________
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

danman77220

We max out on bench, squat and powerclean. I think my school is too scared that kids will **** up there backs or something with deads lol.

I like Westside templates... how about just cycling speed work and RE work every 4 weeks or so?

__________________
Accomplishment tastes better than cheesecake.

Stats(/goals):
Age: 18
Weight: 193
BF%: 19%/8%

Max Lifts
B: Poop
S: Pee
D:

Status: Gaining back strength and size after tonsillectomy

My Training Log

romanaz

powercleans are more dangerous for your back if you don't have proper form, which most high school coachs dont know how to teach.

__________________

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



supplements.net Rep

Status :
Perfecting Technique and Regaining Strength


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

bigDman

i agree... Stay away from bands and

for the first stage do like 5x5 5x4 4x3 3x2 then like 8 singles over 90%

id also deload between each stage

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