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paul Car
11-16-2009, 12:32 AM
Hi ,

I was wondering if anyone could help me out with a few confusions regarding Accumulation and Intensification block.

Firstly, I have seen examples
Accumulation Block
week 1 4x5 with buffer 12%/example 100Kg Bench with 5RM--(4sets x5 reps with 88Kg= 100-12%)


week 2 5x5 @buffer 8%

week 3 5x5 @ buffer 4%

week 4 deload (first three day nothing training and 4th-5th day news 5Rm(test)...or is better nothing deload in Accumulation but more weigth with 5x5 for Overreaching?
after



Intensification_block (Progression:increasing load with constant volume)
week 1 3x3@ buffer 10%
week 2 3x3 @ buffer 6
week 3 3x3@ buffer 3%
week 4 deload and Test 3RM ///with first three day nothing training and 4th-5th day news 5Rm(test)with Squat,Bench and Deadlift)
Thanx

---------------

Arden Cogar Jr.
11-16-2009, 06:01 AM
Paul,
I am having a very difficult time understanding what you are looking for in your post. The Deload is absolutely essential and I would not test a 3x3 max 3 during your deload week, that would defeat the purpose of the Deload.

I can't comment until I understand a bit better. Please don't take offense, it may be completely on my end.

All the best,
Arden

paul Car
11-16-2009, 07:04 AM
Thx

Matthieu Hertilus
11-16-2009, 03:12 PM
Sorry to jack this thread but I was also hoping to get a response from Glen Pendlay about something. I can't seem to find Do-Win WL Shoes in size 9.5 anywhwere and I was wondering when his site would have a pair that I might purchase (might were stolen recently). I was going to use my thread in the equipment section but no one responded.

Also, I'm with Arden. I would wait 2 or 3 cycles before testing out a max. It takes some patience before noticeable gains can be seen so I wouldn't rush to test your max every 4th week. Just my opinion

Donald Lee
11-16-2009, 10:24 PM
Also, I'm with Arden. I would wait 2 or 3 cycles before testing out a max. It takes some patience before noticeable gains can be seen so I wouldn't rush to test your max every 4th week. Just my opinion

Advanced trainees don't make noticeable gains in a month, but intermediates do. The testing of your 1RM is usually done so that you know what weights to train at for your next cycle. If it's built into the program you are following, you should probably do it. I can't really tell from your post whether you are following some predetermined program or whether you just pieced bits together though. If your program follows a M-F schedule, you could deload on M-Th and test on F. Deloads would be about 5-10% lower than week 3 weights, and you'd cut volume down to about 33-60%.

You could also possibly have an introductory or base loading week following Week 4 to lead you into your new cycle if you are not adequately rested.

I'm not Pendlay though, but I hope that helps until he gets around to replying.

paul Car
11-17-2009, 12:29 AM
I can have an answer from pendlay?

Steven Low
11-17-2009, 03:28 AM
I can have an answer from pendlay?
If he gets around to looking through the forum. :)

paul Car
11-17-2009, 05:48 AM
If he gets around to looking through the forum. :)
thanx;)