Haven’t been around the forums in a long time. Lots of work, new clients, trying to train my self and the such. But just wanted to share some lifts I have hit this year that I’m really proud of.
Yeah man. Generally Wednesday’s are Bench and upper and Sundays are squats and lower. I have been throwing in an occasional specific back day if I just get rained out work or something.
That fuckin deadlift was the sickest thing ever dude. How is that not a viral video. Passing out mid lift and putting 600+ lbs down like a sleeping baby while unconscious. As for the 800 squat, ridiculous. Awesome lifts man.
Haha thanks man. I wish I could find away to stop that from happening. As fast as it moved I have the strength to pull high 600s right now but can’t stay awake long enough to do it haha.
Which is why I don’t do it. Not a joke. Go look through my videos lol. I only train it 4 weeks out of a meet and I hardly ever go over a 550 or something real easy so I don’t have to try just enough to remember how.
Been following along on insta, but always love seeing your input around here, and directing people to read your shit when talking about not making progress training Twice a week.
It can be done man. I don’t say it’s optimal for every one but, guys like us swinging a hammer 10 or so hours a day it definetly makes a big difference in recovery. I can also pick and choose what days to train so I can go in on a day that wound up being a little easier than I expected so I actually wind up getting a better session in. People refuse to hear it but I’m proof at least some of us can.
As a guy who trains 7 days a week I’d like to hear more about what you 2 day a week looks like. What does the volume look like, how long is a workout? Did you have a “how do you train thread”? I jumped in the way back machine and it looks like you were at 5 days a week in your “how do you train” thread back in 14.
Yeah I didn’t start the 2-3 day a week thing until around 2015. 2016 it was full fledged 2 days a week. I personally have found my best is just a simple approach.
Day 1
Squat: 5 sets of 3-10 occasionally an all out set of 20 if I just hate my self that day. Last set is always taken to almost failure. An Amrap with decent tech.
Deadlift Accessory: I don’t normally Deadlift as my passing out issue makes it quite dangerous. But here is usually a heavy Dimmel Row, Stiff Leg Dead or Long Pause Deadlifts. Usually 3-5 sets of 5-20 depending on the movement and how far out. Last set usually taken to failure.
Split Squats or Hack Squat: 3 sets of 10-20
Some type of glute and ham movement: 3-5 of 15-20.
Core.
Day 2
Bench Press: usually 5-8 sets of 5-10. My bench does better for sure with higher volume than my squat.
Incline Close Grip or OHP DN: 3-5 sets of 5-10 last set almost always pushed for fail.
Chest flye of some sort: 3 sets of 5-15
Underhanded or Nuetral Pullups: 5x10-20
Face Pulls: 3x20
Hammer Curls: 3x10
Triceps movement of some sort for blood flow.
That’s what I followed for quite a while. I recently got together with a local friend and coach I respect who is a big advocate of RPE and basically full body stuff. I really liked the set up of it as well and feel it would probably be more beneficial to most.
Day 1
Comp Squat
Comp Bench
Heavy Rows
Upper Back
Triceps Movement
Day 2
SSB Squat or Pause Squat
Close Grip Bench or OHP
Upper Back
Unilateral Leg Work
Triceps Movement
I enjoyed both set ups but find I do best on the first set up. RPE I have a very hard time dialing back. I have always been a hard work, teeth gritting, pushing as hard as possible lifter. So I have a very hard time stopping my self at an RPE8. I found I burned my self out too fast. I much prefer the first set up where I just go in and destroy my self. My chest is still sore from a workout I did on Monday. Also my squat really seems to respond to just but busting intensity. 315 for 45 reps, 365 for 30 and 415 for 20 sets like that have really made me grow. This style of training isn’t for every one and if you can put on some head phones and go to your happy place and just keep going I doubt it I would be sufficient for most. But I honestly believe you can train insanely hard or you can train alot. I donnt have the time or want for the second.
I also have a hard time keeping my body weight up and training just two days a week has helped me do that as well. I’m not burning as many calories training so I don’t have too eat as much to try and maintain or grow.
The set you are listing are all working sets?
How long does a session take you?
And just out of morbid curiosity, any idea why you pass out on deads, specially while under load? I’ve had some issues with deads too, but it’s after the lift. Presumably my blood pressure drops when my abdominal pressure does.
FTR I train 6 days a week for 20-30 minutes a session plus one day is nothing but throwing for about 3 hours, because I hate off days and get bored after about 30 minutes in a gym.
