There are a lot of variables to consider. First, what do you want to do that you currently don’t right now? Are there somec exercises you’d like to try? Is there a new goal?
You seem to enjoy your training so my first thought would be to train with an ABA - BAB approach using the same program.
This is something I would definitely consider assuming I can effectively recover. This would have me squatting and benching 3 days every week, and deadlifting either 1 tie in week 1 and 2 times in week 2.
The goal for the next few months is all strength based focused on the big 3, so this would work.
I train 3 days a week and have for like the past 2 years. I have a overhead day, squat day, and deadlift day, so things are basically never being put together in the same session.
I really enjoy it as it lets me hone in on whichever main lift is the priority for the day. I have my designated assistance for those 3 lifts, and I rotate the intensity of each day similar to a cube style training. E.g. if overhead gets hit hard, squat will be light and deadlifts will be moderate, and it’ll rotate therein.
But, keeping it prescribed to your current regime and adding a third day can work as well. As long as you don’t get caught up in minutiae and prioritze recovery, you should be fine with whatever you go for.
How do you work this with progression for each lift. Are you basing it on % of max where the low, med and high % are all increasing each 3 week cycle? How do you work a deload into this ?
Absent just following a 3 day program, if I found myself with an extra day to train, I would train all of the things I was not training that I needed to train. If I didn’t have any of those things…I would just keep my old routine.
Would you use the day to train more of what you are already training ? How does one know if what they are doing is enough ? or when is more better ?
Yes
More training means more fatigue which means more adaptation.
If you’re getting the results you want currently, there is no reason to change anything. If you think you aren’t getting results, then you need to look at what is happening and take an informed guess as to why that is; and then implement a solution.
I think that is the million dollar question that I am working through in my head. I’m not progressing as much as I WANT but that doesn’t mean it isn’t as much as I CAN!!
I see so many people getting injured and having set backs and am trying to decide if I follow the advise of “if it ain’t broke don’t fix it” or I push forward and follow “no guts no glory!!”
That’s a simple question to answer. I think so, at least.
If you want the most results possible, you push it. Along with that comes increased risk of injury and arguably reduced enjoyment of training. You’re training for a purpose, and the purpose is what drives the training.
If you want to keep getting some results but want to enjoy training most of the time and have other priorities outside work and family, you back off a little and go slow and steady.
The thing is, when you push it you’re probably going slow and steady too, especially if you’re smart. The difference is that you’re pretty much constantly treading a fine line between pushing hard and pushing too hard. You don’t do what you feel like or what is enjoyable, but what is necessary.
As someone I think has already done this Mark, does the reward match the effort? Is it worth it?
You bet your pommy arse it is.
I know there isn’t a lot more I could do to get better without completely fucking every other aspect of my life. I could spend what money I have on drugs, I could structure my life entirely around training and I could move to find the best gym available. That last step isn’t quite worth it for me.
Thanks Mark, it’s really good to talk this stuff through with other like minded people. You have helped me work through this and you’ve also made me smile like an idiot. Lol
We’re here to help my brother.
Thanks to @Frank_C @strongmanvinny2 and @T3hPwnisher too. I have a bit more thinking to do and will discuss with the coach too.
I’m on team 3 days, as long as it doesn’t interfere with family 
. I’d probably restructure to a 3 day program. And heavily recommend wendlers beyond 1.1 to 1.4 as a REALLY good ABA, BAB program
The 3rd day is arms day. What is wrong with you guys…
That’s not a crazy idea, haven’t trained arms in years !!
SGSS is a simple upper/lower split and you hit everything twice a week. The key is slow and steady progression.
You could change your split and do an upper/lower or push/pull and keep recovery on point by doing it three days a week. ABC, DAB, CDA, BCD.
I ran a total body 5/3/1 type program before my hip surgery and enjoyed it. I think the key was the loading. One day would be the usual 5/3/1 and the other two were like 3x5 using the 5s PRO or FSL.
SSGS ???
Im still really liking the program my coach is throwing down so if I go three days I’ll eother get him to change it to three days or even just run the current program ABA BAB style. I don’t want to jump on a different program when I know this approach works and I like the simplicity of it. I just want to do more.
Do you feel you have any weaknesses that are holding you back in any of your big 3?
Strenght goals are not really my thing any more but focusing an extra day on a weakness can really get your lifts moving.