Who here trains the big lits mutiple times per week? 3 & more.
Really considering doing this myself and was looking for tips on how people approach this and thier suggestions?
I have a few thoughts floating around in my head regarding the use of reverse bands, speed only days etc.
At the moment I’m thinking:
. Either front or back squats every day (I’ve done atleast 4 times for over a year - only recently nailed the technique)
. Bench press 4 times - 2 normal, 1 reverse band, 1 speed
. Deadlift 4 times - 2 normal, 2 speed
Right now I train 2 on 1 off . Pressing and rowing the first day. Legs hips and abs the second day. So the first week would have 3 pressing and rowing days. Second week has 3 legs, hips, abs days. Third week has 3 rest days in it.
I train big lifts 4-5x per week. I only go heavy (85+% of 1RM) once every two weeks. Every other day I’m training in the 50-60% range and focusing intensely on exploding with every rep. I can give more detail if you like, but that’s probably the most basic breakdown of my programming.
If intensity goes into the 85% range and there is tight squat suits used, might be only 2 sessions. If training completely RAW then usually 4 sessions.
Bench will go tues/thurs/saturday and will usually involve 2 bench sessions, 2 CGBP sessions and 1-2 other movements like bench with chains or OHP.
Deadlift will be Wednesday/saturday. Wednesday there will be 2 deadlifts, one being my comp lift (wide sumo) and the other usually being conventionals. Then saturday will be easier pulls and usually will be a variation of the core lift like deficit pulls or rack pulls.
This puts me at 3-4 squats, 5-6 bench and 3 deadlifts per week. This has worked fanstic for me for not only gaining lean mass (went from 170lb ~7-8% to 210lb ~9-10% in 15 months) but more importantly for huge strength gains.
Regarding your program, it sounds fine to me so long as it is kept to prilepins tables or there about. IMO though 4 deadlifts might be tough if they are all the same movement (obviously speed changes). I might consider doing 5 benches and only 3.5 pulls per week. Again, work sets should be ALWAYS in the 65-85% range and should be predominantly 70-80%. Also mix up the deadlifts like I said. Do conventionals, sumo, deficits, paused pulls, rack pulls, bands, chains etc etc etc!
Ill approach all workouts with repetitions that are explosive with lighter weights and no grinding with heavier weights. I have rough estimates of percentages, but wont be working via these.
4 deadlifts might be a high, so I’ll switch it up depending upon how I feel, grip, stance etc.
I forgot to include, how much, if any, overhead pressing do you do?
Recently I went back to a 3 day a week full body workout because I felt like I could milk out linear progression longer. So I’ve been squatting 3 x a week, bench/rows 2x a week, deadlifting/ oh press 1x a week. It’s worked out pretty well so far. My squat and deadlift have never felt better and my bench is getting there. I personally feel that people switch to more complicated ways of lifting (west side periodization) WAY to fast and could potentially be lifting much more using linear progression with mainly “big” lifts.
[quote]StormTheBeach wrote:
I squat, bench, and deadlift upwards of 4 times a week during some training blocks. It’s very easy to do. You just can’t be a dumbass about it.[/quote]
Easier said than done for some…
But I can echo this. Utilize different set/rep schemes with different modalities and you’ll be able to do the big lifts pretty damn often.
Bench 3x a week
Press 3x a week
Squat 3x a week
Deadlift is 1-2x a week alternating with rows
All my accessory work is also done 3x a week(even biceps are 3x a week),except triceps are only 2x on M/F to allow recovery for benching & pressing.
Gains have been incredible! Some of my friends who have been lifting for 2-5 years can barely bench 225 and I passed that specific number in about 3.5 months of training! : )
I back squat to a max 7x a week, Front squat to a max 7x a week. Atm i can only FS cause of a wrist problem lol. But When i go on holiday ill be Front squatting to a max 10 - 14x a week, if i can grip the bar then ill be back squatting to a max 10 - 14x a week also.
Extremely easy to do. Take the time to adapt to the style of training. Could be 1 month, could be 6. Once youve adapted squatting daily is as easy as walking.
For the deadlifts i dunno, Broz’s thread on BBing.com had a dude who would deadlift to a max 2x a week. Broz however has said to not go over 85% as a max effort pull is hard to recover from. Dave tate in one of his lectures supports that theory.
I tried Maxing out on all three lifts three times a week and didn’t have any problems with it. I even did it two days in a row and hit PRs on both days.
^ so you got about 45 pounds on your backsquat in 2 months. That’s pretty good, but don’t programs like Smolov Mesocycle alone do that in about 3 weeks with LESS work?
I mean it sounds much harder to me squatting to a max 7 days in a row…versus going 4 days a week and not doing max work. :o
[quote]Ethan7X wrote:
^ so you got about 45 pounds on your backsquat in 2 months. That’s pretty good, but don’t programs like Smolov Mesocycle alone do that in about 3 weeks with LESS work?
I mean it sounds much harder to me squatting to a max 7 days in a row…versus going 4 days a week and not doing max work. :o[/quote]
Dunno never ran or looked into Smolov. I consider volume harder than maxing tbh and from what i know of smolov it has lots of volume lolol.
Squatting to a max daily is easy once you adapt as previously mentioned. I dunno about you, but id rather train at 100% ( 7 days a week) than 40% ( 4 days a week).
[quote]bigmac73nh wrote:
I train big lifts 4-5x per week. I only go heavy (85+% of 1RM) once every two weeks. Every other day I’m training in the 50-60% range and focusing intensely on exploding with every rep. I can give more detail if you like, but that’s probably the most basic breakdown of my programming.[/quote]
You stay exclusively in the 50-60% range, except for one bi-weekly workout? Could you elaborate a bit please?