The idea of this stemmed from the Texas Method (varying volume and intensity) which is a 3 day a week full body program (Rippetoe wrote about it on this site). I would like to take the idea of varying volume and intensity and apply it to a split (so that there will be more room to focus on weak points). Here is what I was thinking.
Sunday(Intensity Squat/Volume DL):
Squat: work to a 1-5RM
Goodmornings: 3-5x5
-hamstring and ab assistance-
Monday(Intensity Bench/Volume OHP):
Bench: work to a 1-5RM
OHP: 3-5x5 (@ 90% of 5RM)
-Tricep, upper back and lat assistance-
Wednesday(Intensity DL/Volume Squat):
Deadlift: work to a 1-5RM
Squat: 3-5x5 (@ 90% of 5RM)
-quad and lower back assistance-
Thursday(Intensity OHP/Volume Bench)
OHP: work to a 1-5RM
Bench: 3-5x5 (@ 90% of 5RM)
-Tricep, upper back and lat assistance-
Does it make sense? Is it too hard to recover from? any critique is welcome.
For the rep maxes you are doing, keep it to a ‘technical max’. IE no shitty ass form. Also, take smaller jumps. Say 10-20lb.
For the 5 rep ‘rep day’. I would suggest that 90% of 5RM is a bit much. Keep it more like 80% at the start. I like the setup:
80% - 85% - 90% - 85% - 90% - 95% - 90% - 95% - 100%
Just a thought.
Also, as mentioned, a bit mroe abs would help. Some prehab work should be done like always.
Chobbs; the volume for the deadlift is the goodmornings, because when I was writing this, I was thinking about how deadlift taxes the central nervous system and all, so I thought deadlifting only once a week would be optimal, sorry for the confusion on naming it dl volume.
Csulli; I understand what you mean, If abs becomes a weakness of mine, then I would up the frequency to up to 4 times a week, but if abs isn’t a weakness I was thinking once a week would be okay. Is that alright or… ?
arramzy; Thanks! Yeah it will be a technical max. Yes I like that idea of waving the volume days that you wrote. I think I will use that! It’s a good way to progress the volume days as well, thank you very much!
daraz; Why is it stupid? I respect your opinion, like everyone else, I just need a reason.
Hastelles; hahaha. I will! I’m actually running SS again right now, I plan on using this after.
[quote]arramzy wrote:
I actually like it alot. couple things:
For the rep maxes you are doing, keep it to a ‘technical max’. IE no shitty ass form. Also, take smaller jumps. Say 10-20lb.
For the 5 rep ‘rep day’. I would suggest that 90% of 5RM is a bit much. Keep it more like 80% at the start. I like the setup:
80% - 85% - 90% - 85% - 90% - 95% - 90% - 95% - 100%
Just a thought.
Also, as mentioned, a bit mroe abs would help. Some prehab work should be done like always.[/quote]
x2 on all of this.
Isnt this basically 4 ME days? Im running westside and at least for me, 2 ME days is hard enough for my CNS to recover from. I’d be interested in seeing your results from this
The only thing I think you might run into problems with is maxing squat and deadlift in the same week. If you go ahead with it make sure to go for say a single rep max on squats and on deadlift day for a heavy 5 or 3. Other than that I would suggest more of a westside approach. Also though if you believe in it deffintly give it a try and keep a log and if it doesn’t work change it whats the worst can happen. This is a marathon not a sprint and its all about trial and error!
[quote]mphulk78 wrote:
The only thing I think you might run into problems with is maxing squat and deadlift in the same week. If you go ahead with it make sure to go for say a single rep max on squats and on deadlift day for a heavy 5 or 3. Other than that I would suggest more of a westside approach. Also though if you believe in it deffintly give it a try and keep a log and if it doesn’t work change it whats the worst can happen. This is a marathon not a sprint and its all about trial and error![/quote]
I understand what you mean, maybe deadlifting every second week would be better? and I could power clean on the week I don’t do intensity deadlifts.
[quote]mphulk78 wrote:
The only thing I think you might run into problems with is maxing squat and deadlift in the same week. If you go ahead with it make sure to go for say a single rep max on squats and on deadlift day for a heavy 5 or 3. Other than that I would suggest more of a westside approach. Also though if you believe in it deffintly give it a try and keep a log and if it doesn’t work change it whats the worst can happen. This is a marathon not a sprint and its all about trial and error![/quote]
I understand what you mean, maybe deadlifting every second week would be better? and I could power clean on the week I don’t do intensity deadlifts.[/quote]
[quote]mphulk78 wrote:
The only thing I think you might run into problems with is maxing squat and deadlift in the same week. If you go ahead with it make sure to go for say a single rep max on squats and on deadlift day for a heavy 5 or 3. Other than that I would suggest more of a westside approach. Also though if you believe in it deffintly give it a try and keep a log and if it doesn’t work change it whats the worst can happen. This is a marathon not a sprint and its all about trial and error![/quote]
I understand what you mean, maybe deadlifting every second week would be better? and I could power clean on the week I don’t do intensity deadlifts.[/quote]
Or speed pull. [/quote]
Or those. The only problem with speed pulls is that since I don’t have bands or change, i decelerate at the end of the lift. With power cleans I keep going until I rack on the shoulders. Is that dumb? To me it seemed beneficial.
[quote]mphulk78 wrote:
The only thing I think you might run into problems with is maxing squat and deadlift in the same week. If you go ahead with it make sure to go for say a single rep max on squats and on deadlift day for a heavy 5 or 3. Other than that I would suggest more of a westside approach. Also though if you believe in it deffintly give it a try and keep a log and if it doesn’t work change it whats the worst can happen. This is a marathon not a sprint and its all about trial and error![/quote]
I understand what you mean, maybe deadlifting every second week would be better? and I could power clean on the week I don’t do intensity deadlifts.[/quote]
Or speed pull. [/quote]
Or those. The only problem with speed pulls is that since I don’t have bands or change, i decelerate at the end of the lift. With power cleans I keep going until I rack on the shoulders. Is that dumb? To me it seemed beneficial. [/quote]
Well, the start of a power clean is not the same as a deadlift. Before you rule out DL and squat in the same week, try it for 3 months. I’ve gone through periods of two diferent DL variations and two different squat variations in the same week.
I agree with trying it for alittle while and he is right about the positioning of a power clean is not the same as a deadlift but the key is both you are performing a dynamic hip extension and as long as you developeing stronger hips. Just like how goodmornings help with deadlift and squat its not the same movement but it develops the same muscles and actions and also with power cleans and snatchs you develop upper back pulling alittle more. Another suggestion if after a few weeks squats and deads become to much you can change a variation of the deadlift such as snatch grip or deficit pulls this will keep you from pulling as much weight which even though its hard and your straining you ain’t useing as much weight. Hope that makes sense.
[quote]mphulk78 wrote:
I agree with trying it for alittle while and he is right about the positioning of a power clean is not the same as a deadlift but the key is both you are performing a dynamic hip extension and as long as you developeing stronger hips. Just like how goodmornings help with deadlift and squat its not the same movement but it develops the same muscles and actions and also with power cleans and snatchs you develop upper back pulling alittle more. Another suggestion if after a few weeks squats and deads become to much you can change a variation of the deadlift such as snatch grip or deficit pulls this will keep you from pulling as much weight which even though its hard and your straining you ain’t useing as much weight. Hope that makes sense.[/quote]
That makes sense. However, is the actual movement(deadlift) what is hard to recover from or the amount of weight you use in it? Because My squat and deadlift are close, my squat is actually slightly higher. Like I’m squatting 305x3x5 below parallel(SS) and I only got 295x5 deadlift. Would that make the squat harder to recover from than the deadlift?
Well no the deadlift will be harder to recover from it always to be more of a shock to the nervous system than the squat and I think its because you are overcomeing gravity from a motionless position. The squat as we know can be performed alot just look at olympic lifters they squat almost everyday. So the main thing will be improveing your deadlift technique and the strength of your hips.
Also not to be offense you may not have to worry about it so much with those numbers when you get around the 500 mark you need more concern for cns fatique. So just go at it for 3 to 4 weeks adn see how that goes. You could also if its going alright change to say sumo deads then back to conventional after 3 more weeks. Just keep at it and if it works stick at it.
