3/24/2015 Steve Denning

I dislike much "talk" and prefer my blog be
simply documentation of training and a brief
comment. I am including the latest edition of
my take on Daily Undulating Periodization.

One Month Block Periodization

       1)      Two Hypertrophy Blocks

       a.       TnG Bench Press@8RPE (10-8), One .05% Drop Set

       b.      DB Incline Rows 4x10

       c.       Spoto Press@9RPE (10-8),  One .05% Drop Set

       d.      CG Bench Press AMRAP

       e.      Overhead Rope Ext 3x12

       f.        Face Pulls 1x50

       2)      Three Strength Blocks

       a.       1ct Bench Press@8RPE (6-5-4), One .05% Drop Set

       b.      DB Rows 3x10

       c.       Dead Stop Bench, Low Position, Six Singles at 8-9RPE

       d.      CG Bench Press AMRAP   

       e.      Overhead Rope Ext 3x12

       f.        Face Pulls 1x50

       3)      One De-load Block

       a.       DB Incline Rows 4x10

       b.      CG Bench Press 50%@ 3x10

       c.       Hammer Curls 4x10

       4)      Two Intensity  Blocks

       a.       1ct Bench Press@9-10RPE (2-1), One .05% Drop Set  

       b.      CG Pull-downs 4x10

       c.       Dead Stop Bench, Mid Position,  Five Singles at 9RPE

       d.      CG Bench Press AMRAP   

       e.      Overhead Rope Ext AMRAP 3x12
 f.        Face Pulls 1x50

       Bullet Points: Emphasis on specificity (for a bench-only lifter), 

       Four Blocks: Hypertrophy, Strength, De-load, and Intensity. I

       test at the end of the 4-week cycle. I lift twice per week so 2
 blocks are equal to one week of lifting.