Friday - Accumulation I: Week 2 Bench...and My Early Thoughts on Block
- Optimum Eight Warm-up
- Bench 390 3x6
- Dumbbell incline 80 5x10
- D-Rows 150 5x12
- Incline YTW 5 3x10
-
Band Pushdowns 2 light bands 21/14/12 - Dumbbell concentration curls 20 3x15
I got my warm-up done pretty much by the time the other guys started, so I jumped on the bench. The warm-up did not leave me wheezing, as this was a concern because I'm asthmatic and currently sick. I got on the bench quickly in hopes of finishing before the rest of the crew got started. Amazingly the weight felt fine. I was probably close to the two minute rest mark, because Eric and Drew jumped on with me and we kept a constant rotation with no wasted time.
Now, I know I really only had three sessions of this block-type bench, but I got a very good feeling about it (FYI, it says I am only on week two, but I had a pre-accumulation week as well). The first week felt like crap with the bodybuilding style reps this block requires. This especially sucks for me because I rely on being explosive to move the weights I do. As a result, last week with just 360 for 3 x 6, I thought I might not even get my last rep in. That's when I asked Brian if I could up the tempo of my bench if necessary to finish reps. He said yes. However, even being sick and lighter this week, the 390 felt like cake and I did not have to up the tempo at all.
Hmm...perhaps my body is adapting. Being an old dog, I was not certain I could learn any new tricks. I must say, I was very intrigued at the last elitefts™ seminar when I listened to Frey present on Block Periodization. I have great respect for Jeremy as a lifter and as a coach. He is technically flawless and strong as sh*t. However, block seemed like more work than I was prepared for. And by that I mean the physical work and the mental preparation of the plan. Fortunately, my training partner/physio Brian Holloway took the mental part out for me. Hey, I call him a physio because he likes being called that, he's kind of fancy, plus he wrote my current program (sorry Brian, I can't control myself sometimes).
After the pre-accumulation week, I looked ahead at my numbers and I thought there would be no way I could squeeze out 3 x 5 with 420 in such a tight and controlled manner. Now, I have no concerns. I'm looking forward to my first intensification block in a few weeks when I can blast weight up like I'm used to. I'm anticipating there will be some carry over from the accumulation work. It's all starting to make sense. I now look at this block program as a cresdendo of benching. Again, it is very early in this plan to be so excited. Let me just say, I am cautiously optimistic.
Holloway's either going to be the hero or the goat!
