I didn’t know how to search for this so I thought I could just ask. Which scenario and why.
Have a detailed program written out that steadily increases volume (insert the variable you want to manipulate) week by week without any variation for “good days” and “bad days.” Stick to the program and do what is written, make steady progress.
Use something like 5/3/1 for a main lift each day and then do accessory movements for that lift (Chest work after bench, Shoulders after press, obvious) more or less depending on how you feel. I’m still talking working up to a decent weight but leaving all kinds of room for variation. Some days I might do DB work, another day cable work, etc. Some days might do a lot, some days a little.
[quote]TheDude84 wrote:
I didn’t know how to search for this so I thought I could just ask. Which scenario and why.
Have a detailed program written out that steadily increases volume (insert the variable you want to manipulate) week by week without any variation for “good days” and “bad days.” Stick to the program and do what is written, make steady progress.
Use something like 5/3/1 for a main lift each day and then do accessory movements for that lift (Chest work after bench, Shoulders after press, obvious) more or less depending on how you feel. I’m still talking working up to a decent weight but leaving all kinds of room for variation. Some days I might do DB work, another day cable work, etc. Some days might do a lot, some days a little.
[/quote]
I think it’s important for every lifter, whether you’re a bodybuilder, powerlifter, strongman, OLY lifter, or other, to learn how their body. What I mean is that I think, regardless of the program, you should constantly be striving to push yourself, but also know when you need to scale it back based on your own body. I think a program where you strictly adhere to what’s written is fine, but it’s very important not to forget to auto-regulate based on how you feel.
Goals are mostly aesthetics. I am also shooting for the 300 bench, 400 squat and 500 dead mark while being under 200 pounds ( I’m 5’10" ). I find workouts where a do more of the “wing it” thing to be enjoyable but a solid program keeps me focused on the right things. I guess I was trying to blend the two…
I have a plan going into the day and make small changes based on how I feel or what sounds like more fun. I’m a form believer in “if you aren’t having fun you aren’t going it right.”
Feel like doing dumbbells instead of barbell? Feel like using cables instead of free weights? Sure, go ahead. Just make sure to document it and make sure you aren’t neglecting something.
Chest feeling sore but back feels great? Switch your days. Do back today and flip flop chest day… No big deal. If you’re eating enough, resting enough and putting in the effort you’ll be good to go.
[quote]gregron wrote:
Blending the two is fine IMO, it’s what I do.
I have a plan going into the day and make small changes based on how I feel or what sounds like more fun. I’m a form believer in “if you aren’t having fun you aren’t going it right.”
Feel like doing dumbbells instead of barbell? Feel like using cables instead of free weights? Sure, go ahead. Just make sure to document it and make sure you aren’t neglecting something.
Chest feeling sore but back feels great? Switch your days. Do back today and flip flop chest day… No big deal. If you’re eating enough, resting enough and putting in the effort you’ll be good to go.
Good luck op[/quote]
I do something similar. I have a general idea of what I am doing for the day (in order to mentally prepare myself) but I also go by feel.
Example: I do not have a prescribed amount of sets for the deadlift. Pretty much go in and increase weight and sets by how I feel. Feel like shit I stop. Feel like a man I keep doing heavy singles.
Another example: start chest day with barbell bench (normally do 4 or 5 sets). Killing it. I will stick with it for a few extra sets.
I was thinking that the main lift should have a specific plan, so 4 days would be the 3 power lifts and the press, one day for each. After I hit my numbers for the day, say on shoulder day, I could go do seated db presses or I could go bradford press, etc. If i’m feeling good I can really hammer away, if not, take off. Do you think that taking advantage of a “good day” will kill the rest of your week on the other lifts? Lets say I deadlift Monday and really get after it, squat day would be thursday… trouble?
[quote]TheDude84 wrote:
I was thinking that the main lift should have a specific plan, so 4 days would be the 3 power lifts and the press, one day for each. After I hit my numbers for the day, say on shoulder day, I could go do seated db presses or I could go bradford press, etc. If i’m feeling good I can really hammer away, if not, take off. Do you think that taking advantage of a “good day” will kill the rest of your week on the other lifts? Lets say I deadlift Monday and really get after it, squat day would be thursday… trouble?[/quote]
That’s what I do. I use 5/3/1 as the foundation for my training pyramid. That serves as a sort of insurance that I am always progressing my strength level. Beyond that I do have specific exercises and sets and rep ranges written out for accessory work, but all of that is subject to change on the fly.
As for affecting days later in the week, this should not be a problem if your body is in a “trained state”. If you force your body to adapt to the weight training over a long enough period, it will adapt its recovery to accommodate you.
I think I’m going to give this a go using the 8/6/3 variation we just saw a while back. I am reading the beyond 5/3/1 book right now so i’ll be all pumped to get after it when I’m done. I think i like the “personalization bible” version of accessory because if gives you a guide but doesn’t specify a lift, just “shoulders or chest” which gives that freedom without straying too far… sound solid?