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Deadlift/Squat and Bench/OH Press Question
Posted on 4/29/18 at 4:14 am
Posted on 4/29/18 at 4:14 am
Alright, so I'm currently on a 6 day a week workout regimen where I lift Monday-Wednesday-Friday, and I do yoga Tuesday-Thursday-Saturday. As I lift 3 days a week, I do both upper and lower on these days. I do supplemental work, but the main 2 lifts each day are Bench/OH Press for upper and Squats/Deadlifts for lower.
I'm currently working where I alternate so I will do Bench/Squats M-F of one week with OH Press/Deadlifts on the W before flipping them the following week. Basically I do 3 lifts of each every 2 weeks. This was fine at first, but lately I've started feeling like it's not enough volume.
Instead of flipping which days I work each, I'm now considering focusing on one combination and alternating after 2-3 months. When I look at this, though, I wonder if deadlifting and/or squatting 3 times a week will be too much volume.
I'm currently leaning towards doing exclusively Bench/Squat for 2 months and then switching to exclusively OH Press/Deadlifts after 2 months and rotate that a couple times. Thoughts on which you'd recommend?
I'm currently working where I alternate so I will do Bench/Squats M-F of one week with OH Press/Deadlifts on the W before flipping them the following week. Basically I do 3 lifts of each every 2 weeks. This was fine at first, but lately I've started feeling like it's not enough volume.
Instead of flipping which days I work each, I'm now considering focusing on one combination and alternating after 2-3 months. When I look at this, though, I wonder if deadlifting and/or squatting 3 times a week will be too much volume.
I'm currently leaning towards doing exclusively Bench/Squat for 2 months and then switching to exclusively OH Press/Deadlifts after 2 months and rotate that a couple times. Thoughts on which you'd recommend?
Posted on 4/29/18 at 7:06 am to FootballNostradamus
Switch to press and squat combo twice a week and bench/ deads once a week would be my suggestion.
I would Google building the monolith and follow that for the main lifts.
I would Google building the monolith and follow that for the main lifts.
Posted on 4/29/18 at 1:48 pm to lsu777
quote:
I would Google building the monolith and follow that for the main lifts.
If I followed this dude's diet routine I'd gain a pound a day
quote:
Meal 1
8 whole eggs
4 pieces bacon
4 pieces toast
2 bananas
Meal 2
1 pound ground beef mixed with marinara sauce and some kind of pasta
Meal 3
2 Double Cheeseburgers
French Fries
Meal 4
6 whole eggs
.5 pound of taco seasoned ground beef
Cheese/lettuce/tomatoes/taco sauce
Combine all of this and make egg/meat burrito
Posted on 4/29/18 at 2:07 pm to FootballNostradamus
Personally, I wouldn't completely drop one for months. They give different effects and you'll see significant strength and form breakdown in the time off.
I might recommend using your 3 days to go ohp/squat twice one week, bench/dead once. Flip the next week to ohp/squat once and bench/dead twice in week 2.
This is basically a 2 week split with each main lift getting hit 3 times.
Sorr, I read your post wrong. It looks like this is what you're doing. If you need volume, maybe squat 2x every week and deadlift once. Squats are easier to recover from higher volume than deads are.
I might recommend using your 3 days to go ohp/squat twice one week, bench/dead once. Flip the next week to ohp/squat once and bench/dead twice in week 2.
This is basically a 2 week split with each main lift getting hit 3 times.
Sorr, I read your post wrong. It looks like this is what you're doing. If you need volume, maybe squat 2x every week and deadlift once. Squats are easier to recover from higher volume than deads are.
This post was edited on 4/29/18 at 2:19 pm
Posted on 4/29/18 at 4:39 pm to Powerman
Yea it's not for everyone atleast the whole program. It's a 6 week cycle used to force weight on people and you would be surprised if you cooked all that with lower fat versions or baked how many less calories it is. Also he mandates a certain amount of cardio.
I wasn't talking about doing the whole program though, I was talking strictly doing squat/press 2x a week and bench/deads once and using the 531 loading parameters he lays out in the article. I.e. using a 85% training max at most and using the percentages he lays out.
OP another option for you is to do like this
Day 1-
Press and squat as main lifts
Deficit Deads and db bench as accessory lifts @ 5*10@50%
Day 2-
Deads and bench as your main lifts
Seated press and front squats 5*10@60%
Day 3-
Press and squat as main lifts
Deads and bench 5*10@50%
Week 2
Opposite of week 1 using variants of squats and press on day one as the assistance, squat and press on day 3 as assistance.
I wasn't talking about doing the whole program though, I was talking strictly doing squat/press 2x a week and bench/deads once and using the 531 loading parameters he lays out in the article. I.e. using a 85% training max at most and using the percentages he lays out.
OP another option for you is to do like this
Day 1-
Press and squat as main lifts
Deficit Deads and db bench as accessory lifts @ 5*10@50%
Day 2-
Deads and bench as your main lifts
Seated press and front squats 5*10@60%
Day 3-
Press and squat as main lifts
Deads and bench 5*10@50%
Week 2
Opposite of week 1 using variants of squats and press on day one as the assistance, squat and press on day 3 as assistance.
Posted on 4/30/18 at 6:54 am to FootballNostradamus
Just make sure you are doing plenty of upper body pulling. I often see people with shoulder injuries talking about this type of routine.
I advocate terming a type of row as your primary lift as well.
How long have you been lifting? Please get on a real linear program like Starting Strength or Greyskull.
You may have gifted shoulders, but using OHP that frequently could be a bad recipe for many.
I advocate terming a type of row as your primary lift as well.
How long have you been lifting? Please get on a real linear program like Starting Strength or Greyskull.
You may have gifted shoulders, but using OHP that frequently could be a bad recipe for many.
Posted on 4/30/18 at 9:29 am to lsu777
I like the second option lsu777.
I'd add in some pull-ups so I'm getting the pull work that I need. Anything else you'd recommend or stick with those 4 lifts each day plus some pull-up variations?
I'd add in some pull-ups so I'm getting the pull work that I need. Anything else you'd recommend or stick with those 4 lifts each day plus some pull-up variations?
Posted on 4/30/18 at 10:25 am to FootballNostradamus
i would recommend a vertical pull and either facepulls or TRX/Ring Y Pulls or Incline Y raises for shoulder health. Also ring rows wouldn't be a bad idea either. This is for shoulder health. Try and match each vertical push with a vertical pull. Same with horizontal, a horizontal pull. The face pulls or Y raises just as a finisher.
Incline Y-Raises
TRX Y Raises
TRX Face Pulls w/ external roatation
I also suggest you start doing a warm up that consist of the following at a minimum
shoulder dislocates
banded pull aparts
So you would look something like this
Day 1-
Warmup-7 min
Press
Squat
Accessory lifts(bench deads)
Weighted vertical pull
Shoulder exercise
Day 2
Bench
Deads
Accessory lifts(press squats)
weighted ring row
optional bodyweight vertical pull
shoulder exercise
Day 3
Press
squat
accessory lifts ( bench and deads)
weighted vertical pull
shoulder exercise
optional- side lateral raise
in general you can throw in calf raises and a little bicep work, i stress a little as in 2 sets, 3 sets max.
This is a good split that works for most to really add strength and size and is the most popular 531 split. Like mentioned above you will have to keep good care of your shoulders and balance pulls with pushes. the shoulder exercises I listed will help that tremendously also.
For the vertical pulling, i recommend varying your grip each session if rings are not available. If rings are available use those. IF you just do chins, you will more than likely run into elbow tendinitis after a while.
Incline Y-Raises
TRX Y Raises
TRX Face Pulls w/ external roatation
I also suggest you start doing a warm up that consist of the following at a minimum
shoulder dislocates
banded pull aparts
So you would look something like this
Day 1-
Warmup-7 min
Press
Squat
Accessory lifts(bench deads)
Weighted vertical pull
Shoulder exercise
Day 2
Bench
Deads
Accessory lifts(press squats)
weighted ring row
optional bodyweight vertical pull
shoulder exercise
Day 3
Press
squat
accessory lifts ( bench and deads)
weighted vertical pull
shoulder exercise
optional- side lateral raise
in general you can throw in calf raises and a little bicep work, i stress a little as in 2 sets, 3 sets max.
This is a good split that works for most to really add strength and size and is the most popular 531 split. Like mentioned above you will have to keep good care of your shoulders and balance pulls with pushes. the shoulder exercises I listed will help that tremendously also.
For the vertical pulling, i recommend varying your grip each session if rings are not available. If rings are available use those. IF you just do chins, you will more than likely run into elbow tendinitis after a while.
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