I
imported_da1andonlychacha
Guest
Lots of powerlifters like to use linear periodisation, a term I'm sure many of you are very familiar with. It basically just progressively increases the load to get you to peak your strength at a certain time. An example might go like this.
week - sets / %age of 1RM / reps
1 - 2 @ 66.7 % x 10
2 - 2 @ 66.7 % x 10
3 - 2 @ 70.4 % x 8
4 - 2 @ 74.1 % x 8
5 - 2 @ 77.8 % x 5
6 - 2 @ 81.5 % x 5
7 - 2 @ 85.2 % x 5
8 - 2 @ 88.9 % x 5
9 - 2 @ 92.6 % x 3
10 - 2 @ 96.3 % x 3
11 - 2 @ 100 % x 2
12 - 2 @ 103.7 % x 2
13 - 1 @ 107.4 % x 1
14 - 1 @ 111.1 % x 1
This is Ed Coan's 14 wk. program. Basically, once a week you do the squat, bench, and deadlift w/ the parameters for that week. Do warmups as you see fit. The idea is that by week 14 your strength should be increased by 11.1% Now, to HST it a bit, I'd put 2 weeks of negs after week 14 then SD. It works for strength, for hypertrophy I don't know yet. One thing I would like to hear back on is assistance exercises. I don't believe he does any, but for hypertrophy it would be necessary. Also, WSB has done good work w/ assistance exercises. One possibility that occurred to me is that since there is only one workout a week, you could do another one w/ just assistance exercises. Anyway, post your thoughts. Wait, why did I even say that, I know you guys will

week - sets / %age of 1RM / reps
1 - 2 @ 66.7 % x 10
2 - 2 @ 66.7 % x 10
3 - 2 @ 70.4 % x 8
4 - 2 @ 74.1 % x 8
5 - 2 @ 77.8 % x 5
6 - 2 @ 81.5 % x 5
7 - 2 @ 85.2 % x 5
8 - 2 @ 88.9 % x 5
9 - 2 @ 92.6 % x 3
10 - 2 @ 96.3 % x 3
11 - 2 @ 100 % x 2
12 - 2 @ 103.7 % x 2
13 - 1 @ 107.4 % x 1
14 - 1 @ 111.1 % x 1
This is Ed Coan's 14 wk. program. Basically, once a week you do the squat, bench, and deadlift w/ the parameters for that week. Do warmups as you see fit. The idea is that by week 14 your strength should be increased by 11.1% Now, to HST it a bit, I'd put 2 weeks of negs after week 14 then SD. It works for strength, for hypertrophy I don't know yet. One thing I would like to hear back on is assistance exercises. I don't believe he does any, but for hypertrophy it would be necessary. Also, WSB has done good work w/ assistance exercises. One possibility that occurred to me is that since there is only one workout a week, you could do another one w/ just assistance exercises. Anyway, post your thoughts. Wait, why did I even say that, I know you guys will
