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FazcIcon...11-11-2011 @ 19:58 
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Sports an extremely muscular arse.
Member 38, 6797 posts
SQ 202.5, BP 170, DL 255
627.5 kgs @ 86kgs UnEq
Friday 11th November

Conventional Deadlifts (briefs/belt) - 20kg x 20, 60kg x 5, 100kg x 3, 140kg x 0

Partial Squat (briefs/belt) - 100kg x 3, 100kg x 3, 140kg x 0

I already knew from the familiar 'wrecked' feeling coming into this that it would probably be a bit of a gamble and it was. I warmed up to 140kg in the Deadlift and the bar literally wouldn't budge. Same went for the Partial Squats at that weight.

So I have accomplished what I set out to do, now to rest and come back stronger!
FazcIcon...14-11-2011 @ 20:55 
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Sports an extremely muscular arse.
Member 38, 6797 posts
SQ 202.5, BP 170, DL 255
627.5 kgs @ 86kgs UnEq
Monday 14th November

Squats - 20kg x 5, 40kg x 5, 60kg x 5

Bench Press - 20kg x 10, 40kg x 10, 60kg x 10

Deadlift - 20kg x 5, 40kg x 5, 60kg x 5

Felt terrible today, just weak and tired, it's probably the weekend fun catching up on me. Anyway everything felt better after a few sets, my knee has been giving me some jip but even that's feeling looser now. I'll go a little heavier on Wednesday.

So that's the start of my deload week.
dr_hazbunIcon...15-11-2011 @ 09:39 
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The general public is very weak.
Member 267, 8333 posts
SQ 220, BP 165, DL 250
635.0 kgs @ 90kgs Eq
Fazc said:
So that's the start of my deload week.


Yeah, you had a tough one last week with some great workouts.

How often would you say you do a deload week? By feel kind of thing?
FazcIcon...16-11-2011 @ 16:52 
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Sports an extremely muscular arse.
Member 38, 6797 posts
SQ 202.5, BP 170, DL 255
627.5 kgs @ 86kgs UnEq
I do the deloads a little differently I guess to what is commonly seen as a "week off when you're ready" sort of thing. I actually plan them into 3 week cycles. So I'll have 2 weeks of extreme loading followed by 1 week of active rest. It seems a little strange I know, why not do the workload over 3 weeks right? But I've had my best results this way so I tend not to argue with it too much.

There is some research (if you appreciate that kind of thing) on this way of arranging workouts and handling workload. An american man called Glen Pendlay did a fair bit of lab research testing elite american lifters using variations of this model. He calls it the Hormonal Fluctuation Model, the basic idea being that the loading period significantly upsets Test/Cortisol ratio and the resulting rest period allows super-compensation to occur in test levels and performance.

Sorry to get all *books!* on you, but if I can't talk like that to a Doctor who can I talk to!

Wednesday 16th November

Squat - 20kg x 5, 40kg x 5, 60kg x 5, 80kg x 5

Bench Press - 20kg x 5, 40kg x 5, 60kg x 5, 80kg x 5

Deadlift - 20kg x 5, 40kg x 5, 60kg x 5, 80kg x 5

Ok, not bad. Feeling better but still not recovered. Mentally I feel pretty ready but physically I'm still a little rough. I'll be starting up again on Saturday rather than my usual Sunday though as I will have to miss a session next week on Wednesday as I'll be away on business.

Going to go back in tomorrow for the final light session this week.
FazcIcon...17-11-2011 @ 20:11 
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Sports an extremely muscular arse.
Member 38, 6797 posts
SQ 202.5, BP 170, DL 255
627.5 kgs @ 86kgs UnEq
Thursday 17th November

Squats (briefs/belt) - 20kg x 5, 40kg x 5, 60kg x 5, 100kg x 5, 140kg x 5

Bench Press (Slingshot) - 20kg x 5, 40kg x 5, 60kg x 5, 80kg x 5, 100kg x 5

Deadlift (briefs/belt) - 20kg x 5, 40kg x 5, 60kg x 5, 100kg x 5, 140kg x 5

First day all week that I've felt recovered! Felt very good during this session so I went a little heavier in preparation for starting the madness again on Saturday. I'll rest a couple days then it's heavy Benching and Board Presses on Saturday!
IainKendrickIcon...17-11-2011 @ 20:13 
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some nice relaxing jazz.
Member 77, 12339 posts
SQ 255, BP 165, DL 275
695.0 kgs @ 93kgs UnEq
Man you must be beat to miss 140 deadlift!
FazcIcon...18-11-2011 @ 12:33 
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Sports an extremely muscular arse.
Member 38, 6797 posts
SQ 202.5, BP 170, DL 255
627.5 kgs @ 86kgs UnEq
Aye, I was pretty far gone by that point!

I feel good now though, looking forward to Saturday. The Plan is to start back with Benches and 3 Boards then I'll run through the 12 sessions in two weeks as before.
dr_hazbunIcon...19-11-2011 @ 10:57 
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The general public is very weak.
Member 267, 8333 posts
SQ 220, BP 165, DL 250
635.0 kgs @ 90kgs Eq
Fazc said:I do the deloads a little differently I guess to what is commonly seen as a "week off when you're ready" sort of thing. I actually plan them into 3 week cycles. So I'll have 2 weeks of extreme loading followed by 1 week of active rest. It seems a little strange I know, why not do the workload over 3 weeks right? But I've had my best results this way so I tend not to argue with it too much.

There is some research (if you appreciate that kind of thing) on this way of arranging workouts and handling workload. An american man called Glen Pendlay did a fair bit of lab research testing elite american lifters using variations of this model. He calls it the Hormonal Fluctuation Model, the basic idea being that the loading period significantly upsets Test/Cortisol ratio and the resulting rest period allows super-compensation to occur in test levels and performance.

Sorry to get all *books!* on you, but if I can't talk like that to a Doctor who can I talk to!



love it!
FazcIcon...19-11-2011 @ 18:38 
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Sports an extremely muscular arse.
Member 38, 6797 posts
SQ 202.5, BP 170, DL 255
627.5 kgs @ 86kgs UnEq
Post Edited: 19.11.2011 @ 18:52 PM by Fazc
Saturday 19th November

Bench Press (slingshot) - 20kg x 10, 40kg x 5, 60kg x 5, 80kg x 3, 100kg x 3, 120kg x 1, 140kg x 1

160kg/352lbs x 1
160kg/352lbs x 1
160kg/352lbs x 1
160kg/352lbs x 1
160kg/352lbs x 1
160kg/352lbs x 1

3 Board Press -

140kg/308lbs x 3
140kg/308lbs x 3
140kg/308lbs x 3
140kg/308lbs x 3
140kg/308lbs x 3
140kg/308lbs x 3

Collectively the 6 singles at 160 were a PR, same with the 6 triples at 140 for the 3 Boards. I've done the weight(s) before but never for that amount of volume.

Felt very strong, joints felt fine. This really was a very strong session back to kick start the loading period after the light week.

Bodyweight is holding steady at 92kg. I'll be upping calories to around 4000 per day during these two weeks to help with recovery.
CuddlesIcon...20-11-2011 @ 10:40 
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Eat.Cycle.Sleep.Win
Member 2, 11939 posts
SQ 190, BP 150, DL 280
620.0 kgs @ 99kgs UnEq
Administrator
Faz mate, you may have persuaded me to give this style of training a go. I wont be going as full bore as you during the 2 weeks mind you as the cycling takes a lot out of me.

Have read a lot over the years regarding it and never really given it a go, mostly because I'm always trying to do too much. I think if I stick to a few lifts I can make this work.

Out of interest, how do you structure the 12 workouts? Do you know what you're doing well in advance? and if so, how do you work them out?

I've got an idea of what I'm going to do (I like structure) but would be keen to hear how you're doing it also.

I think I'm actually going to use the 5/3/1 rep ranges but try and get through 6 weeks worth of training in the 2 weeks and not do a lot of assistance. (I cant get long in the gym in one go but I can normally get in for a bit each day, so I think this will give me structure and actually be possible logistically).
FazcIcon...20-11-2011 @ 11:11 
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Sports an extremely muscular arse.
Member 38, 6797 posts
SQ 202.5, BP 170, DL 255
627.5 kgs @ 86kgs UnEq
Post Edited: 20.11.2011 @ 11:12 AM by Fazc
Good to hear!

The way I structure them is to alternate pressing exercises on one day, with Squat/Deadlift exercises the next day. I have 3 variations which brings me to 3 press days and 3 SQ/DL days for a grand total of 6 days per week.

Like this:

Day 1 Bench (A Workout)
Day 2 Squat/Dead (A Workout)
Day 3 Bench (B Workout)
Day 4 Squat/Dead (B Workout)
Day 5 Bench (C Workout)
Day 6 - Squat/Dead (C Workout)

Bench Workouts:

Bench A Workout

--Bench Press: 8 singles
--3 Board Press, 6 x 3

Bench B Workout

--CGBP: 6 triples

Bench C Workout

--Bench Press: 6 triples
--CGBP: 6 x 3 (optional)

Squat/Deadlift Workouts:

Squat/Deadlift A Workout
--Squat Singles x 8 reps
--Sumo Partial Deadlifts 6 x 3

Squat/Deadlift B Workout
--Box Squats 6 x 3
--Trap Bar Shrugs 6 x 3

Squat/Deadlift A Workout
--Deadlifts x 8 singles
--Partial Squats 6 triples

I chose the variations based on what I thought I needed to work on. Since I'll be lifting geared it's mostly top-end stuff. For yourself you'd choose stuff which you think would benefit you. However by-and-large stick to variations of the lifts rather than assistance.

I rarely make an effort to see what I'm doing prior to walking into the gym, also I rarely get psyched up I try and avoid that as much as possible. I will literally talk and laugh right up to the point I lift. That will go a long way towards conserving yourself throughout something like this.

Never go full Badger... To paraphrase Tropic Thunder Happy

I would try and talk you out of the 5's. Singles, Doubles and Triples will typically be easier to recover from on a day-to-day basis. There is too much tendancy to grind a set of 5 and that will really set you back. Keep the reps low, reps clean, relatively fast and most of all psyche up free.

Also here is the original thread my friend and I used to hammer out this particular cycle. He was also new to the 2 Heavy, 1 Light so we talked through an approach that would suit us both based on that:

http://muscleandbrawn.com/forums/powerlifting-strength-trainin...
CuddlesIcon...20-11-2011 @ 11:24 
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Eat.Cycle.Sleep.Win
Member 2, 11939 posts
SQ 190, BP 150, DL 280
620.0 kgs @ 99kgs UnEq
Administrator
Cheers mate, will take a look.

I think for the time being I will stick with the 5s as I am planning on programming the base line sets and reps to be very manageable and then adding heavier singles when I feel good. I dont want to have anything planned that leaves me likely to have to grind, but instead plan it fairly easy and then push some bigger singles when I'm good for them. I think the 5s will actually be almost like 'easy days' in the middle of the heavy loading.

I think that will keep my need for some sort of plan in check and stop me from grinding myself into the ground.

There will be very little psyching up too, training in the gym on your own is a pretty good way to balance that I find.
FazcIcon...20-11-2011 @ 12:43 
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Sports an extremely muscular arse.
Member 38, 6797 posts
SQ 202.5, BP 170, DL 255
627.5 kgs @ 86kgs UnEq
Cuddles said:I dont want to have anything planned that leaves me likely to have to grind...


Sounds good and that really is the goal, so if you can avoid that with 5's then great.

Looking forward to seeing what you come up with mate!
FazcIcon...20-11-2011 @ 19:25 
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Sports an extremely muscular arse.
Member 38, 6797 posts
SQ 202.5, BP 170, DL 255
627.5 kgs @ 86kgs UnEq
Sunday 20th November

Squat (suit/belt/wraps) - 20kg x 10, 60kg x 10, 100kg x 5, 140kg x 5, 180kg x 2

210kg/462lbs x 1
210kg/462lbs x 1
210kg/462lbs x 1
210kg/462lbs x 1
210kg/462lbs x 1
210kg/462lbs x 1 PR for multiple singles

Partial Sumo Deadlift (briefs/belt) - 150kg x 3, 190kg x 3, 220kg x 3

250kg/550lbs x 3
250kg/550lbs x 3
250kg/550lbs x 3
250kg/550lbs x 3
250kg/550lbs x 3
250kg/550lbs x 3 PR for multiple triples

Not altogether a particularly hard session. The week off has done me good. The Squats were relatively easy, they felt tough out of the rack but the reps were no big issue. The partials were a little harder and my middle/upper back felt pretty trashed.

Took around 90 minutes, not bad. Bodyweight still holding at 92kg/202lbs.
dr_hazbunIcon...20-11-2011 @ 21:44 
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The general public is very weak.
Member 267, 8333 posts
SQ 220, BP 165, DL 250
635.0 kgs @ 90kgs Eq
Fazc said:Sunday 20th November

Partial Sumo Deadlift (briefs/belt) - 150kg x 3, 190kg x 3, 220kg x 3

250kg/550lbs x 3
250kg/550lbs x 3
250kg/550lbs x 3
250kg/550lbs x 3
250kg/550lbs x 3
250kg/550lbs x 3 PR for multiple triples



Impressed with these. That kind of volume would break me down.

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