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Old 11-13-2012, 05:33 PM   #751
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Old 11-13-2012, 05:37 PM   #752
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I learned something valuable this week:

1 week deload = feeling great.
2 weeks off = lower back hates me.
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Old 11-13-2012, 06:07 PM   #753
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I learned something valuable this week:

1 week deload = feeling great.
2 weeks off = lower back hates me.
Sounds about right to me.

I'm due a deload at the end of this week, but feel like I could go on if I really needed to.

Remember how cautious I was about alternating squats and deads each day? Not so much any more. I'm planning on mostly a press, squat and pull each session.
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Old 11-13-2012, 09:04 PM   #754
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This is a great thread, I dont know why its taken so long for me to find.

I find the more I train the quicker recovery is when I do take time off, I have been pushing 7 days a week for a long time now, with the occasional 2 a day thrown in and can definately get to feeling beat up here and there, especially in the hips and glutes from all the squatting, the funny thing is with a day or 2 off they seem to feel brand new and ready to go again, as opposed to when i used to squat once per week, I really never felt recovered.

My 2c, sorry and continue on!
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Old 11-13-2012, 10:15 PM   #755
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Remember how cautious I was about alternating squats and deads each day? Not so much any more. I'm planning on mostly a press, squat and pull each session.
I've seriously considered a pull each day. As long as I am not pulling over 90%, which I did a lot when I started high frequency training, cumulative fatigue is much more mild.
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Old 11-14-2012, 03:26 AM   #756
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I've seriously considered a pull each day. As long as I am not pulling over 90%, which I did a lot when I started high frequency training, cumulative fatigue is much more mild.
Yeah, I agree. I was thinking of 3 of those days being a Dead variant and 3 of those days being either Shrugs, Cleans or Bent Rows for a little shoulder balance. I doubt I'll be much over 90% except for occasionly when I do a daily max + back offs. 5-10 singles works well enough with a timed rest period and doesn't leave me too beat the next day.

I'm thinking of sticking to a relatively tight rotation of exercises. I'm back and forth over having a set schedule or just doing a grab-bag type of thing. I think inevitably it'll be a bit of both. The exercises reflect the equipment/resources I have now, so heavy reverse band work is out as it's impossible without a hand off.

Benching: Paused Bench, Slingshot Bench, Incline

Squatting: Raw Squat, Bottom Position, Partial

Front Squat: Front Squat, Bottom Position, Partial

Pressing: Klokov, Seated BTN, Push Press

Deadlift: SLDL, Conventional, Power Clean

Pull: Shrug, Bent Row, Chins

On something like this type of schedule:

Day 1: Bench, Squat, Pull
Day 2: Press, Dead, Front
Day 3: Bench, Squat, Pull
Day 4: Press, Dead, Front
Day 5: Bench, Squat, Pull
Day 6: Press, Dead, Front

That's not a set regimented 6 day schedule, I may/probably will skip a day here or there or I may run through for 7 days. It's up for grabs.

Lot's of low rep timed sets is my bag now, it keeps the session relatively short and keeps me working hard and not getting more reps just 'cos I rested more on a particular day. I'm not going to put down any hard and fast rep/set scheme because I inevitably flip-flop between daily max + back off work to multiple low rep to multiple high rep sets. Whatever keeps progress going.

Just some possible thoughts, feedback appreciated as always!

Also, when have you got a deload next?

Last edited by Fazc; 11-14-2012 at 03:30 AM.
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Old 11-14-2012, 10:07 AM   #757
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Originally Posted by Fazc View Post
Yeah, I agree. I was thinking of 3 of those days being a Dead variant and 3 of those days being either Shrugs, Cleans or Bent Rows for a little shoulder balance.
I was tossing around alternating between rows/high pulls/power shrugs and a deadlift. So it looks like we're on the same sheet of paper.

Quote:
Day 1: Bench, Squat, Pull
Day 2: Press, Dead, Front
Day 3: Bench, Squat, Pull
Day 4: Press, Dead, Front
Day 5: Bench, Squat, Pull
Day 6: Press, Dead, Front
How do you like benching before squats? Reason I ask is because when I squat first, I tend to want to end the workout afterwords. I was wondering if this was the same case.

Quote:
Also, when have you got a deload next?
I'm fully deloaded and ready to go.
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Old 11-14-2012, 10:29 AM   #758
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Here's my new plan...

First and foremost, I can't stick to a rigid structure. I've come to grips with that. I work 7 days a week, am always on call, things happen. So I will be cycling days.

Squats I am going to play around for a while. Right now I am working up to 465 and doing max reps. I am enjoying it, and since this is going to be more of a "deadlift specialization" soiree I'm going to stick with this top set until I get bored.

The basic plan is:

Day 1 - Dead Misc* and Squats
Day 2 - Bench Press, Arm and Shoulder
Day 3 - Deadlift and Squats
Day 4 - Bench Press, Arm and Shoulder

Days off happen when they happen.

* Dead Misc will be either a row variation, high pulls, or power shrugs.

Arm work will be a simple 3-5x10 for both biceps and triceps. I am losing arm size slightly and want to maintain as much muscle mass as possible. Short rests, moderate weight style work.

Shoulder work - I can't go overboard on this. Heavy shoulder work plus heavy bench work tends to leave me fatigued, and it becomes real apparent during bench press eccentrics. So perhaps 1-2 sets per day of single arm dumbbell presses for 10-20 reps, and/or front plate upright rows. Might even use the lumberjack press.

Bench Press - Going to run some mild periodization. A 6x3 auto-regulation. I will started with 6 sets x 3 reps, add weight along the way, drop sets when I can't do 3 reps, and when I arrive at a single set of 3 reps test my max.

I don't know if I will stick with this, but I do want to give it a good cycle or two and get a feel for it.
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Last edited by BendtheBar; 11-14-2012 at 12:13 PM.
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Old 11-14-2012, 02:06 PM   #759
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I was tossing around alternating between rows/high pulls/power shrugs and a deadlift. So it looks like we're on the same sheet of paper.
Perfect. A couple of pulls filled in with pull assistance seems a good way to go.

Quote:
How do you like benching before squats? Reason I ask is because when I squat first, I tend to want to end the workout afterwords. I was wondering if this was the same case.
It all seems to depend if I'm doing high or low bar squats. Low bar tends to mess up my elbows so I don't press so well after, and I prefer to Bench first. High bar is a perfect way to warm up for benches though, as much lower back warms up well too.

Quote:
I'm fully deloaded and ready to go.
Cool, I should deload but screw it. I'm not lifting anything too heavy anyway!

Quote:
Originally Posted by BendtheBar View Post
Squats I am going to play around for a while. Right now I am working up to 465 and doing max reps. I am enjoying it, and since this is going to be more of a "deadlift specialization" soiree I'm going to stick with this top set until I get bored.
I've been reading into it a lot lately, and I think you're right. Stick to that top set 'till you stagnate and then add in volume only when necessary.

Quote:
The basic plan is:

Day 1 - Dead Misc* and Squats
Day 2 - Bench Press, Arm and Shoulder
Day 3 - Deadlift and Squats
Day 4 - Bench Press, Arm and Shoulder
Cool, sounds like you're hitting everything good and well.

Quote:
Arm work will be a simple 3-5x10 for both biceps and triceps. I am losing arm size slightly and want to maintain as much muscle mass as possible. Short rests, moderate weight style work.
Good idea for injury prevention too.

Quote:
Shoulder work - I can't go overboard on this.
True, the main advantage for me is keeping my shoulders loose.

Sounds ace.

Might do my first session today... tonight... right now!!!
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Old 11-14-2012, 03:47 PM   #760
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