The block ends with attempting a one rep max that is hopefully a PR. As in intensification lock #1, volume gradually decreases each week as intensity ramps up after a somewhat tame week 1.ĪMRAPs are employed again to help keep intensity high and to give you the opportunity to set rep PRs if you feel they’re there. Most notably: the competition deadlift, which does not appear in either of the previous blocks (as they’re currently written, at least – no one says you couldn’t make the competition deadlift a main lift for either of those blocks). The second intensification block is structurally similar to the first, but includes many different lifts. A successful volume block is necessary for setting PRs in the following intensification block #2. There is a pretty significant amount of accessory volume in this stage as well, which should be helpful for triggering hypertrophy and aiding the main lifts.Įmpire Barbell stresses the importance of hitting clean reps during this training block, taking a bit of weight off of the bar if necessary. Intensity doesn’t exceed 75% of 1RM throughout the block, while working sets increase each week, culminating in 10 working sets for the squat and bench press in week 6. The volume block, designed to be run after the intensification block, dials back intensity and significantly increases the number of working sets and rep ranges. Power shrugs are, essentially, rack (or block) pulls with a whole lot of trapezius engagement at the top. From there, intensity and volume increase in week 2 before volume dials back in weeks 3 and 4 as the intensity increases each week in a fairly traditional “linear” fashion.Įmpire Barbell does not recommend running this block more than twice in a row before switching blocks or changing the main movements of the block. As the barbell flies upward, shrug hard at the top and allow your elbows to bend slightly. This block starts off with low-ish volume and middling intensity during week 1, which acts as either a deload or an introductory week, depending on whether you’re running this block for the first time or repeating it. Spreadsheet created by Lift Vault based on an interpretation of the program as shared on the Empire Barbell site.Įmpire Barbell Block Periodization Powerlifting Program | Program Overview Intensification Block #1 (4 Weeks) Spreadsheet: Block Periodization Powerlifting Program (Empire Barbell) Will work with Pro 50, Pro EXP, U50, U70 and U90 Sets (will not work with any other models) 56.5' total length. 1 Spreadsheet: Block Periodization Powerlifting Program (Empire Barbell) Purchase or previous ownership of Powerblock Pro EXP Adjustable Dumbbell Set required for use ( Product Link) This purchase includes only the Straight Bar attachment, no weights are included.The 8 Best Intra Workout Supplements for 2023.The 5 Best Creatine Supplements for Bulking.
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