Low Frequency Training

Training Powerlifting
21

[quote]DBasler wrote:

[quote]osu122975 wrote:

[quote]B A S T A R D wrote:
10 sets of 3, constant weight at 85-90%.
Working up to a single hard set wouldn’t be enough of a stimulus when only squatting once a a week IMO.[/quote]

That’s a lot of volume at those percentages unless it’s a lower training max. If those percentages are based off an actual 1RM, that’s just crazy. I’d never recover fast enough or have the energy or strength to do all that in one session. I don’t know anyone who could maintain that for very long.

Are those percentages based off an actual 1RM in the gym?

If there are those who can do that week in and week out - more props to you all.

I was always under the impression watching Malan training vids and researching his training notes that he, like Coan, would work up to a single or even double heavy set.
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Very diplomatic response OSU. I will be less diplomatic and say if the percentages are based on actual 1 RM for an intermediate or advanced lifter the chances of injuring yourself far exceed the chances of making progress training like this. [/quote]

Haha…

It seems a bit much for me for sure and I haven’t really heard of anyone training this way until now. I sure couldn’t handle it.

22

[quote]irishlifting wrote:

[quote]trivium wrote:

[quote]irishlifting wrote:

[quote]trivium wrote:
Over the past few months I have had to adjust my schedule to allow for what I would consider to be super low frequency training. This is primarily due to my work/school schedule and the fact that gyms close very early around me (meaning not 24 hours).

I compensate for this with what I would call a pretty high volume of work.

I am sore for several days after lower body days.

Week one is press, assistance, and squat workouts (one day each).

Week two is bench, assistance and deadlift workouts (one day each).

Workouts last approximately 2 hours on average.

I feel like my progress hasn’t suffered much, but I am not making progress as fast as I used to either (I still make the same calculated jumps that I would if I were doing all of this work in one week).

My question is, what is the lowest frequency you have been able to make progress on?

Apparently Stan Efferding has done this type of low frequency in the past when he set his world records.[/quote]

Try the generalised intermediate rts program by mike t. I trained the way you did for months with little to show except being extremely sore. Now I’m training rts style four days per week, benching 4x per week, squatting 3xper week and dead lifting twice. I’m doing a lot more work but am no were near as sore as doing a balls out session once a week/fortnight and I’ve pr’d everything more than once. By far the best way to train in my opinion.[/quote]

I figure that I am getting really far into school. I am going to have to settle a bit until after I graduate in December.

I only get 2 nights a week that I am able to even make it to the gym at all.

I am going to make a few moves after college, and one of them has been finding a personal trainer. I have been in contact with Dan Green and Paul Carter. I am also looking at the Lilliebridge programs, and Mike Tuchscherer.

I am thinking that I can probably do 10 weeks with each in 2015, and give Sheiko a real chance for 10 weeks.

I am also planning on cleaning up the diet and shedding a few of the extra pounds I gained doing my two year long dirty bulk during the last year of undergrad and the first year of my graduate studies.

I believe that I can get to a comfortable 1150 doing nothing but my own 2-day-a-week version of 5/3/1. If I could hold on to that and drop my weight to around 195 I would be in great shape to start over fresh with professional training.

I am looking to total 1300 at 181 OR 1400 at 198 within the next 5 years provided I can stay healthy.[/quote]

That’s cool, I totally understand training with a purpose when it’s not even a top five priority in your life. The best bit of advice that I never got is if your solely interested in powerlifting then concentrate solely on powerliftingesque training. Sheiko or rts would be perfect. I’m leaning more towards rts as I’m a big advocate of this style. Now once your finished school I’d pick one coach and give them a year, personally again I’d go with mike t, if he has spots available of course. Jumping ship every ten weeks will more than likely lead to regression.

If your sole goal is too improve the big three then I’d train rts twice per week. Something like this

Day 1
Squat
Paused bench
Close grip

Day 2
Deadlift
Touch and go Bench
Front squat

Then on another day do abs and rows,chins etc for 20 mins and that’s it.

As hard as it is too believe I think this would work great done using the RPE scheme. Just my two cents but it would build a good base.
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I’m doing something very similar to this right now and it seems to be going ok so far :slight_smile:

23

[quote]Ecchastang wrote:

[quote]Reed wrote:

[quote]B A S T A R D wrote:
Hey OP, if was in your shoes I would just do the 3 powerlifts and hit them with as much volume and intensity as you can handle on each day.
Something like this

Monday: Squat - 85-90% x 10 sets of 3, back off sets 80% x 2 sets of 5-6, 75% to failure.

Wednesday: Bench - similar to squat.

Friday: Deadlift - same but without the 75% to failure.

You might be surprised at how much progress you can make training like this without all the added fluff.
Andrey Malanichev uses a routine pretty much like this & he’s arguably the strongest powerlifter on the planet.[/quote]

This is very close to what I do. I’m not a very string guy but advanced lifter I guess and 3 days a week is about all I can handle going heavy each day.[/quote]
I always pictured you lifting at least 5 days per week. Great progress over the last few months, BTW. Its inspiring to see your PR’s.[/quote]

2-3 days a week 4 very occasionally in the off season when weights are more in the 60-75% instead of 90-110%