Everything Almost Every Day

TheStrengthFarm · July 10, 2014, 9:32pm

5/3/1+ has its merits, most people modify programs to fit their needs. I ran it for nearly 2 years and increased my competition squat from 500’s to 540’s. Push 330’s to 380’s. Pull 520’s to 630’s while staying in the 198 weight class.

Many people look at those numbers and say you only got that in 2 years, but when I realistically look at many people’s training, they stagnate for years at a time. I was reliably increasing numbers, avoiding injury (for the most part, minus a hernia that resulted from adding frequency that wasn’t programmed), and spending only around 4 to 6 hours a week training.

The theory is solid. The follow through is, like most things in life, where people fail.

Reps_for_Ozzy · July 10, 2014, 10:14pm

[quote]TheStrengthFarm wrote:

The theory is solid. The follow through is, like most things in life, where people fail.[/quote]

The truest thing ive heard in a long time bud, very wise words. What type of modifications did ya make to the 531 or did ya run it textbook

trivium · July 11, 2014, 2:21am

I think Dan Green’s programming is about as high frequency as you’re going to get. He does 3 lower body sessions, and 3 upper body sessions a week based on what he most commonly says he is doing.

I have no idea how people recover from training like that. That being said, I love volume and intensity, the combination of which seems to be in competition with frequency, which I have not experimented so much with yet.

OmniStyx · July 11, 2014, 3:03am

[quote]trivium wrote:
I think Dan Green’s programming is about as high frequency as you’re going to get. He does 3 lower body sessions, and 3 upper body sessions a week based on what he most commonly says he is doing.

I have no idea how people recover from training like that. That being said, I love volume and intensity, the combination of which seems to be in competition with frequency, which I have not experimented so much with yet.[/quote]

Squatting twice a week, deadlifting once a week, benching 1-2 times a week and generally pressing assistance 1-2 days, right?

That’s reasonable frequency, in my opinion, and not high frequency. Anyone who runs a Sheiko program will be squatting at least 2-3 times a week (CMS+ even more), squatting multiple times in some session, deadlifting about 2 times a week, again sometimes twice in a session, and benching 3-5 times a week, again some days with multiple session. Mike T I believe squats and deadlifts three days a week each and benches 5 or 6 days a week. Most people following the RTS principles will be lifting at minimum with Dan Green’s frequency and many move the frequency up from there once they get acclimated. From my understanding many IPF lifters tend to squat around 3x/week, deadlift around 2x/week, and bench 3-5x/week as well. Anything even remotely based off the “Bulgarian Method” has way more frequent lifting than that (Eric Talmant, Damian Pezzuti, etc.).

Because you haven’t experimented as much with frequency (from what you made it sound like), it’s hard to imagine doing any more. But with greater frequency other factors need to changed, volume and intensity. Especially when you approach all lifts without psyching up it’s very doable for many people to recover from these more extreme frequencies. When I would psych up for lifts running 5/3/1 I was having trouble recovering properly from week to week. When I squat to maximal weights 4-6 times a week without psyching up, my recovery is perfectly fine.

trivium · July 11, 2014, 10:09pm

[quote]OmniStyx wrote:

[quote]trivium wrote:
I think Dan Green’s programming is about as high frequency as you’re going to get. He does 3 lower body sessions, and 3 upper body sessions a week based on what he most commonly says he is doing.

I have no idea how people recover from training like that. That being said, I love volume and intensity, the combination of which seems to be in competition with frequency, which I have not experimented so much with yet.[/quote]

Squatting twice a week, deadlifting once a week, benching 1-2 times a week and generally pressing assistance 1-2 days, right?

That’s reasonable frequency, in my opinion, and not high frequency. Anyone who runs a Sheiko program will be squatting at least 2-3 times a week (CMS+ even more), squatting multiple times in some session, deadlifting about 2 times a week, again sometimes twice in a session, and benching 3-5 times a week, again some days with multiple session. Mike T I believe squats and deadlifts three days a week each and benches 5 or 6 days a week. Most people following the RTS principles will be lifting at minimum with Dan Green’s frequency and many move the frequency up from there once they get acclimated. From my understanding many IPF lifters tend to squat around 3x/week, deadlift around 2x/week, and bench 3-5x/week as well. Anything even remotely based off the “Bulgarian Method” has way more frequent lifting than that (Eric Talmant, Damian Pezzuti, etc.).

Because you haven’t experimented as much with frequency (from what you made it sound like), it’s hard to imagine doing any more. But with greater frequency other factors need to changed, volume and intensity. Especially when you approach all lifts without psyching up it’s very doable for many people to recover from these more extreme frequencies. When I would psych up for lifts running 5/3/1 I was having trouble recovering properly from week to week. When I squat to maximal weights 4-6 times a week without psyching up, my recovery is perfectly fine.[/quote]

I have to psych up for every AMRAP set, and I follow with paused beltless squats. When I can I follow that with front squats or leg press.

I’ve also been known to squat until I fail reps.

I am usually sore and stiff for 3 to 4 days after depending on how fast I fatigued after my main set.

budreiser · July 12, 2014, 12:17am

[quote]trivium wrote:
I think Dan Green’s programming is about as high frequency as you’re going to get. He does 3 lower body sessions, and 3 upper body sessions a week based on what he most commonly says he is doing.

I have no idea how people recover from training like that. That being said, I love volume and intensity, the combination of which seems to be in competition with frequency, which I have not experimented so much with yet.[/quote]
You have to get used to high frequency. I really like it. You just can’t be an idiot and yolo max all the time. Ya just have to know what you’re capable of on a given day. Prilepins chart is a solid starting point for higher frequency work and its pretty much what I use.

MightyMouse17 · July 12, 2014, 11:50am

[quote]budreiser wrote:
You have to get used to high frequency. I really like it. You just can’t be an idiot and yolo max all the time. Ya just have to know what you’re capable of on a given day. Prilepins chart is a solid starting point for higher frequency work and its pretty much what I use.[/quote]
Good advice. I’ve spent a lot of time looking at Prilepins and Sheiko principles since I started higher frequency and have kept it very basic.

trivium · July 14, 2014, 2:41am

[quote]MightyMouse17 wrote:

[quote]budreiser wrote:
You have to get used to high frequency. I really like it. You just can’t be an idiot and yolo max all the time. Ya just have to know what you’re capable of on a given day. Prilepins chart is a solid starting point for higher frequency work and its pretty much what I use.[/quote]
Good advice. I’ve spent a lot of time looking at Prilepins and Sheiko principles since I started higher frequency and have kept it very basic.
[/quote]

I was told by other people on the web that programming your big lift off of Prilepin’s chart was not optimal.

I don’t know what to make of it all.

I thought Prilepin’s was gospel for westside and stuff at one point.

TheStrengthFarm · July 16, 2014, 3:55am

[quote]Reps for Ozzy wrote:

[quote]TheStrengthFarm wrote:

The theory is solid. The follow through is, like most things in life, where people fail.[/quote]

The truest thing ive heard in a long time bud, very wise words. What type of modifications did ya make to the 531 or did ya run it textbook[/quote]

I ran the Big But Boring for right around 9 months with little to no mods other than being active throughout the day. Basically, all said. I was happy with my steady progress. I’ve tried high volume, twice a day, programs before and just couldn’t keep with them for more than maybe 8 weeks.

I did get 2 90 minute deep tissue massages and 1 to 2 chiropractic adjustment and ART sessions in a month while following 5/3/1.

Reps_for_Ozzy · August 7, 2014, 3:40am

[quote]Reps for Ozzy wrote:
thanks for all the responces, the low frequency that was being hit upon is what i have been doing but i have recently slowed a bit. I was running a dan green split (its in the animal forums somewhere). So in order to get the things moving again i was just experimenting with some new concepts which is why i ran it thru the forums to get some feedback. Many good points were brought up and exposed the obvious weaknesses in my right up. My main goal was to get more deadlift frequency as i have been doing only 6 sessions a month and want it to 3 times a week.

My daily intake is about 8 to 10 k calories so thats not an issue but i work about 16 hours a day so the whole sleep thing sometimes gets messed up. Which is why i think a routine that lets me have some leeway as far as the pressure of hitting a rigid set rep scheme

All assistance is 20 reps, number of sets to get there is not limited

First workout should aim for 2 sets of 10

Monday
squat(AMRAP start at 60 %, add 5% per week) 1set
pause squats
deadlift level box squats
deficit deadlifts

Tuesday
bench (AMRAP start at 60 %, add 5% per week) 1set
wide grip incline
military
2 types of rows

Wednesday
speed squat 10x1
front squat
speed deadlift 10x1
pause deadlift

Thursday
incline bench (AMRAP start at 60 %, add 5% per week) 1set
spoto press
behind neck military

Friday
deadlift (AMRAP start at 60 %, add 5% per week) 1set
block pulls
snatch grip deadlifts
2 rows

all in all i think this program has more hold as far as not looking like a cluster haha[/quote]

been running this for a month or so and my progress has been incredible, deadlift just hit 500(85 percent) for 10 reps, 285(83 percent for 9 reps), squat 465 (85 percent) for 8, incline 225(82 percent) for 12 reps, all assitance is close to 80 percent continueing on 2 sets of 10 still surprisingly

weight is down a hair and im finally starting to fill out my 290 frame(i look about the same fat percentage as when i was 250 a couple years ago or 275 last year)

the cycle is going great and with a couple changes this program is definetly a program to stick with for many years to come

Reps_for_Ozzy · August 7, 2014, 3:41am