I'm not sure how to ask this question exactly so I'll start with the problem I'm having.  I feel like if I don't squat, pull, and bench heavy (1-3rm) on a regular basis, I lose strength, and when I lose strenght, I have to spend weeks trying to get it back.  So I'm not sure how to program 'blocks' of training without always using my competition lifts, done heavy. 

 For example, let's say I'm planning out a 3-wk volume block....exercise selection for the squat always has to be...full range raw squat b/c if I drop it for 3 weeks, I lose ground.  If I go to box squats, for example, my raw squat drops.  If I go to pause squats, I can't go as heavy as my full squat so when I go back to test my full squat, I've lost ground b/c I haven't been working my comp squat with heavy weights.  The result is, I'm constantly worried about losing ground on my benchmark lifts, and I wind up pretty much doing them heavy each cycle and not making the progress I'd like to see. 

 I guess my question is, how do you program training blocks without neglecting your benchmarks?  Do you use a transition block to 'transition' back to your comp lifts after doing variations during a volume block?  Am I wrong to expect my comp lifts to go up immediately after getting stronger in a variation of the comp lift? 

If it matters, I'm a low intermediate lifter with roughly 3-4 good years of training under my belt, and not much to show for it.  LoL

 Thanks.

I kinda think I shouldn't write this but Mike will correct me if I mess up I guess.

It seems to me that you are saying that if you max out in the competition squat, then spend 3 weeks pounding box squats and max out again then your second max is lower. If so I'd expect this. You need some sort of technique maintenance work during those 3 weeks and some competition squat work after to transfer the gains!

I'm not sure how to quote but here goes:

 "It seems to me that you are saying that if you max out in the competition squat, then spend 3 weeks pounding box squats and max out again then your second max is lower."

 Yes, that is the exact problem.

"If so I'd expect this."

I expect it too now, but don't understand why getting stronger in a good variation of the main movement doesnt translate to greater strength in the main movement.

"You need some sort of technique maintenance work during those 3 weeks and some competition squat work after to transfer the gains"

So how are people setting up their cycles to deal with this? 

Some movements have better transfer than others I guess. Still not doing the movement for long periods would get you some loss of movement efficiency.

Well in block periodization you never stop doing the competitive lifts. I guess how you set it up pertains to which particular methodology of periodization you adhere to.

Maybe next time you do the same thing but keep some work with the main lifts? Like 50-70%x5 or whatever? Just for technique maintenance...

I guess we'll have to wait for mike to chime in for the expert opinion :D

Great conversation all around! 

There are many schools of thought regarding proper periodization and how that should affect the contest movement.  I am comfortable if things follow this general pattern:  In the beginning stages of training, the focus will be on developmental lifts and preparing the body for the later stages of training.  In these situations, the contest movement will be trained just enough for maintenance of general technique.   How much this turns out to be is dependent on the individual.  During this time, you should expect sustainment or minor loss of "sport form".  If you're unfamiliar with "sport form," there is an article about it on this site.

In the later training stages, when the competitive lift becomes the dominant exercise, you expect a subsequent rise in sport form both due to practice and also due to the prep work you put in during the early stages.

It depends on your the periodization philosophy being used.  For example, newer lifters should stick to a more traditional periodization scheme, so in this case you are absolutely right.  In the case of pure block periodization, the beginning stages are characterized by developmental lifts (think lunges for building leg strength -- not really a squat variation at all).  Its true that variations are still in place in order to keep technique honed, but most of the work in those early stages is developmental in nature.  Later on, the emphasis shifts.

Me personally... there are elements of Traditional, Block, Concurrent, and other periodization schemes in my training.  With regard to movement selection, I tend to follow more of a Traditional approach (though it is influenced by Block).  Now, this is for my personal training -- not necessarily the training I set out for my athletes.

I recognize your problem all too wel, has everything to do with a quick loss of groove in the specific motor pattern of the regular lifts.

To me It always felt like some kind of paradox/discrepancy..........using special varieties in order to have carryover to the main lifts and experiencing "nothing" left to carryover to.
Once you have the main lift up to par again, you seem to have lost most of the previous training-effect on the way back.

 I came up with a very simple solution which works perfectly for me since.

 No matter what kind of cycle or block I'm doing, after the general warm-up my basic template ALWAYS has the following protocol at the start of each training session.

Regular lift variant: (for example regular bench press for that day)

3-4 x 1-2 x 60% 1RM (CAT/DE)
1 x 1 x 70% 1RM (CAT/DE)
1 x 1 x 80% 1RM (CAT/DE)
1 x 1 x 85% 1RM (CAT/ME)
1 x 1 x 90% 1RM (CAT/ME) 

Next: Specific lifts depicted by block/plan...

For me this approach only has advantages.

- Takes only about 10 minutes
- Not draining, on the contrary It activates the CNS in a positive way.
- Enhances neuromuscular efficiency for the rest of the session
- Sufficient to preserve technical groove and strength in main/regular bench press.
- Much smoother transitions to peak cyclings.

harpep: That is exactly my problem.  I swear the motor pattern degrades almost immediately.  LoL  It's frustrating to train a variant hard for several weeks only to find that my competitive lift hasn't budged or has even gone down. 

 Just so I'm clear, you work up to a single at 90% on your regular lift (or what I'm calling the competitive lift) and THEN you perform work sets on your variant (e.g., box squats)?   

I like that idea, maybe not quite all the way up to 90% but I like the idea of keepings some moderate reps in there with the competitive lifts.

You could also address this via your GPP work as well.  Visualization exercises have helped me retain my technique and sport form for long periods of time.

Just before World Games last year, I had to be in the field for a week.  This was immediately before my travel/deload week.  We do have some weights here, but a smith machine only.  So everything, Squats-bench-deadlift, had to be done in a smith machine.  I know that if I take a week without doing some form of gear work, my gear work is sloppy afterwards.  But during this week, I really concentrated on visualization work -- intense visualization.  When I came back to my gear, it felt even better than when I left.  My concentration was much better and my technique was spot-on.

 Just so I'm clear, you work up to a single at 90% on your regular lift (or what I'm calling the competitive lift) and THEN you perform work sets on your variant (e.g., box squats)?   

Exactly.

I like that idea, maybe not quite all the way up to 90%

Well, 90% is just a guideline. It might be 85% or 86,3% at some day.

Besides preserving motor skills, the function of it could also be called neuromuscular warming up/activating/potentiation or whatever and you just use your regular/competitive lift as a means for it.

So in way percentages don't matter, it's all about working up to a CONTROLLED AND FORCEFULL heavy single WITHOUT ANY tendency of grinding. The moment I feel the appearing of some kind of sticking point during the movement, I'm done with the exercise.

I think this roughly corresponds with 8,5 - 9 on the RPE-scale.