Just recently I’ve laid out a routine for myself in which i went from originally training 6 times a week with one core lift per day, only once per week, to in creasing my frequency of all lifts but only training 4 days per weeks, multiple core lifts per day.
I’m using the Smolov Jr. routine for bench bc that would be my lagging lift. SO that would leave me benching all four training days per week. In addition im squatting three days per week at different intensities (Monday-Wide stance 6x3, Wednesday-A2G 4x6, Friday-Wide stance 4x5), as well as deadlifting twice a week (i can recover from deads pretty quick) with my contest sumo stance one day and a conventional Reverse Deadlift. I would even be doing PCs on one day and C&P on another. On just about every training day, I would train bench and PCs separately from the Squat and Deadlift (ie. train each at different times of the day).
I’m really starting to appreciate the frequency approach to training, and I’m wondering if this seems reasonable to those with many more years of experience than me in PLing. I can usually improve on each lift in some way each week. Can I expect to reep the benefits on all of my lifts doing this, possibly?
I am confused by your post as well, but from what I can gather you are looking for trouble. Training at high intensity that frequently will quickly lead to overtraining and/or overuse injury.
what are your current numbers in the big lifts? what are your goals? what is your training history?
Personally, I train 5 to 6 times a week, I squat every day and bench 3 times a week and deadlift and PC when I feel up to it. I also take near max singles are a routine basis. So far this has worked well for me but it took years of building up a tolerance to higher frequency training as well as experimenting with a variety of different training methods. 4 days a week shouldn’t kill you though, plenty of lifters do more.
Sorry for the confusion guys. I didn’t really know how to explain it that well.
Basically I’m trainging everything more frequently than i was before but with a bit less intensity and not quite so many sets.
It would look something like this, if it helps anybody visualize better.
"what are your current numbers in the big lifts? what are your goals? what is your training history?
Personally, I train 5 to 6 times a week, I squat every day and bench 3 times a week and deadlift and PC when I feel up to it. I also take near max singles are a routine basis. So far this has worked well for me but it took years of building up a tolerance to higher frequency training as well as experimenting with a variety of different training methods. 4 days a week shouldn’t kill you though, plenty of lifters do more."
I’ve been lifting for only about a year and a half, but I’ve discovered my body can take a hell of a beating. From the time i started out until now I’ve put 600 points on my total; and I’ve really only actually Known how to train for about a year. Not long, but I know Im not oblivious to the science and mechanics behind serious lifting.
Squat-415
Bench-225
Deadlift-430
All RAW, judged my contest standards.
Keeping in mind I’ve only just gotten somewhat serious about the bench press, my goals would be as follows:
Bench-300 by the end of the year
Squat- 475 by the end of the year
Deadlift- ~485 by the end of the year.
Why not just follow a proven training program? Personally, I don’t think you have nearly enough experience or strength to be designing your own program.
I could agree with you that as far as a complex PL routine goes, I cannot make a routine for myself worth shit. I’ve followed and completed many proven routines such as sheikos, the smolov base cycle, and even followed WSBB’s routine for a good while. I know what works and i can follow anything given to me, i just can’t seem to come up with anything for myself that could assist in all of my goals at once. perhaps i just need to choose one thing and prioritize.
[quote]Chap Manly wrote:
I could agree with you that as far as a complex PL routine goes, I cannot make a routine for myself worth shit. I’ve followed and completed many proven routines such as sheikos, the smolov base cycle, and even followed WSBB’s routine for a good while. I know what works and i can follow anything given to me, i just can’t seem to come up with anything for myself that could assist in all of my goals at once. perhaps i just need to choose one thing and prioritize.[/quote]
Exactly. You can’t be great at all things at the same time unless you have freakish genetics. Those guys are in the NFL making millions.
[quote]Chap Manly wrote:
I could agree with you that as far as a complex PL routine goes, I cannot make a routine for myself worth shit. I’ve followed and completed many proven routines such as sheikos, the smolov base cycle, and even followed WSBB’s routine for a good while. I know what works and i can follow anything given to me, i just can’t seem to come up with anything for myself that could assist in all of my goals at once. perhaps i just need to choose one thing and prioritize.[/quote]
You said you have been training for a year and a half. In that time you have experimented with several different methods which is fine. What worries me is that you said you “completed” all of the routines. How so? You dont ever complete any of those and if that were possible, it would take a hell of a lot longer than a year and a half.
To be completely blunt an honest, the plan you have posted for your training on here is total fucking garbage. Go back to one of those routines you completed and do it for 10 years as hard as you can.
There is no easy answer, no easy way, and no magic bullet. Hard work and consistancy are the only 2 things that work. Stop bullshitting around with planning and over complicating the shit out of your training, and just go lift weights.
[quote]Chap Manly wrote:
I could agree with you that as far as a complex PL routine goes, I cannot make a routine for myself worth shit. I’ve followed and completed many proven routines such as sheikos, the smolov base cycle, and even followed WSBB’s routine for a good while. I know what works and i can follow anything given to me, i just can’t seem to come up with anything for myself that could assist in all of my goals at once. perhaps i just need to choose one thing and prioritize.[/quote]
You said you have been training for a year and a half. In that time you have experimented with several different methods which is fine. What worries me is that you said you “completed” all of the routines. How so? You dont ever complete any of those and if that were possible, it would take a hell of a lot longer than a year and a half.
To be completely blunt an honest, the plan you have posted for your training on here is total fucking garbage. Go back to one of those routines you completed and do it for 10 years as hard as you can.
There is no easy answer, no easy way, and no magic bullet. Hard work and consistancy are the only 2 things that work. Stop bullshitting around with planning and over complicating the shit out of your training, and just go lift weights.[/quote]
I appreciate the straight forwardness. What i meant by complete is that i have finished the cycles the whole way through following every single set/rep/intensity scheme 100%. I chose a haphazard word there; my appologies. Yes I know what i layed out looks like completely jank and fucked up; i was just curious of peoples’ input.
the best program of all time, bar none, is having a squat day, a bench day, a deadlift day, a light bench day and doing assistance work that matches the muscles used during that day. very difficult to go wrong with that.
[quote]Chap Manly wrote:
Just recently I’ve laid out a routine for myself in which i went from originally training 6 times a week with one core lift per day, only once per week, to in creasing my frequency of all lifts but only training 4 days per weeks, multiple core lifts per day.
I’m using the Smolov Jr. routine for bench bc that would be my lagging lift. SO that would leave me benching all four training days per week. In addition im squatting three days per week at different intensities (Monday-Wide stance 6x3, Wednesday-A2G 4x6, Friday-Wide stance 4x5), as well as deadlifting twice a week (i can recover from deads pretty quick) with my contest sumo stance one day and a conventional Reverse Deadlift. I would even be doing PCs on one day and C&P on another. On just about every training day, I would train bench and PCs separately from the Squat and Deadlift (ie. train each at different times of the day).
I’m really starting to appreciate the frequency approach to training, and I’m wondering if this seems reasonable to those with many more years of experience than me in PLing. I can usually improve on each lift in some way each week. Can I expect to reep the benefits on all of my lifts doing this, possibly?
Also has anyone tried anything similar to this?[/quote]
Yes, I’ve tried frequent training (every day). It works if you use proper intensity management. If not, you are in for tears. If bench is lagging, I’d suggest taking the DLs very light or not at all for a while. The smolov jr. is pretty hard, esp. if you run it as outlined. I think you will have success even if you lower the pre-1rm with 10kg or so.
Good luck. Remember it is easy to want the world, but training every day is doing it on the edge, and it is very easy to overdo it. 4 times a week with squats and benches should be no problem. I’ve done it like this for the last years.
[quote]Chap Manly wrote:
I could agree with you that as far as a complex PL routine goes, I cannot make a routine for myself worth shit. I’ve followed and completed many proven routines such as sheikos, the smolov base cycle, and even followed WSBB’s routine for a good while. I know what works and i can follow anything given to me, i just can’t seem to come up with anything for myself that could assist in all of my goals at once. perhaps i just need to choose one thing and prioritize.[/quote]
You said you have been training for a year and a half. In that time you have experimented with several different methods which is fine. What worries me is that you said you “completed” all of the routines. How so? You dont ever complete any of those and if that were possible, it would take a hell of a lot longer than a year and a half.
To be completely blunt an honest, the plan you have posted for your training on here is total fucking garbage. Go back to one of those routines you completed and do it for 10 years as hard as you can.
There is no easy answer, no easy way, and no magic bullet. Hard work and consistancy are the only 2 things that work. Stop bullshitting around with planning and over complicating the shit out of your training, and just go lift weights.[/quote]
I appreciate the straight forwardness. What i meant by complete is that i have finished the cycles the whole way through following every single set/rep/intensity scheme 100%. I chose a haphazard word there; my appologies. Yes I know what i layed out looks like completely jank and fucked up; i was just curious of peoples’ input.[/quote]
I understand, thats the whole purpose of having this forum. Someone else on here said just do 5/3/1. I agree with that, especially for someone with your training experience. It’s easy and there is absolutely no B.S. You just go lift weights really hard.
It seems like higher frequency programs never caught on in the US as much as other countries for powerlifting, why is that? Too high a risk of burnout?
I talked with Ryan Celli earlier this year(he’s the worlds #1 raw 198er right now, and he also compete’s equipped), and he suggested this training split to me. It’s simple and I have been following it for most of this year and I have been making great gains
What you have to relize is that most of the guys and gals that do those high frequency routines are taking some “extra” supplements to help with there recovery. I feel alot of people over look the needs of rest and recovery.
What you have to relize is that most of the guys and gals that do those high frequency routines are taking some “extra” supplements to help with there recovery. I feel alot of people over look the needs of rest and recovery.[/quote]
The topic of steroids seems to come up alot whenever there is discussion about high frequency training but I think it’s less of a factor than people try to make it. One of the lowest frequency programs I can think of is the classic squat day, bench day, dl day, with possibly a second light bench session. This program was used to great effect by guys like Ed Coan (who used steroids) or how about 5/3/1, another really low frequency program created by Jim Wendler (who also used steroids) or the westside template, all the guys there are on gear. My point is that there are guys using on every major program so it seems silly to disregard one style of training out of hand because of it. Can you squat 15 times a week like the Bulgarians without some “help”? probably not. Can you squat 4-6 times and make progress? yes.
