I was just using it as an example of a tough program that hits everything twice a week. I still recovered between sessions.
My reference was meant to alleviate your concerns about doing the lifts more frequently.
I think working on weaknesses would be a good use of a third day. You may not feel like you have many now, but some prehab work wouldn’t hurt. And I don’t mean fluff; I mean things like single leg work and some isolation exercises for upper body that would help maintain healthy shoulders.
These guys nailed it, so I’m just going to piggy-back them and offer my opinions and semi-sarcastic remarks.
A good, common approach for 3day/week programs. Definitely need to keep your eye on recovery if you go this route with your current program.
I’ll +1 this comment, these are great programs. I typically only recommend 1.1 - 1.2, as 1.3-1.4 get into joker sets which can be troublesome.
I was looking through the new(er) Cube 3 for Strongman, and it definitely looks like something I’m going to be taking a page from once I’m off crutches.
This comment obviously means:
Just this week I’ve started including a mostly arms day (cuz crutches), and it has been a fun change of pace to chase the pump. I’m not thrilled to be putting squats and deadlifts on the backburner, but it does give me the opportunity to work on my bench press and supporting muscles (which is my weakest lift).
#TeamPanora tossing out those great words of wisdom.
Results. If you’re getting them, it’s enough. I never concern myself with “could I be getting MORE results”, as I find that’s how you end up down the optimization rabbit hole.
However, whenever I train with a compressed schedule, certain things get eliminated from my training. Reverse hypers, ab work, direct arm work, shoulder raises, etc. Once I have the ability to train more, these things get added back in.
See if there’s anything you haven’t been doing that needs to get done.
I think your programming works very well for you so I would keep it as is and make at third day Arms, core, conditioning and mobility. Maybe some explosive movements like KB snatches, cleans or jumps.
If you want something new a pull, push, leg bro split.
OR my favorite 531 of some kind or, or, or many shiny objects.
But asking me: my first option, do something else on the third day.
I deff dont do enough conditioning work. and a short explosive type workout may work in well with both recovery and the session will short enough that the wife may not be too put out. Ill talk to the coach to see if this is the way to go.
Deadlift
Bar x 10
65 x 5
105 x 5
125 x 5
135x 5 (297 lbs) RPE 4, moved fine, I still want more speed off the floor
117.5 x 8 x 3 sets - 3, 4, 5
these were quicker , nice!
Really trying to move the bar fast tonight. Kept the rest on the down sets to 90 sec. Happy with deadlift at the moment.
Squat
Bar x 10
65 x 5
85 x 5
90 x 7 198 lbs) RPE 7
90 x 7 RPE 6
90 x 7 RPE 6
90 x 10 RPE 8 Felt good on last set so did 10 reps.
Happy with squats tonight, second set was best, managed to keep chin down and not crank my head back on all sets.
Bench
Bar x 10
65 x 6
77.5 x 6 x 5 sets (170 lbs) RPE 6, 6, 6, 6, 6
SS Row paused
77.5 x 8 x 4 sets
Bench moved fine but these rows don’t get any easier, only 6 reps on last set of rows.
Oh press
47.5 x 10 x 3 sets (105 lbs)
SS Ab wheel rollouts
12 x 3 sets
Great pump on these, lungs really burning by the end.
Overall this was a smashing session. Body felt good, everything moved as it should. I may actually be getting better at this stuff !!
Got a pretty decent sleep last night but woke up dryer than an Arab’s sandals!!! Really need to make sure I drink lots of water post work out. Will rehydrate through the day today instead. Body feeling really good, a little muscle soreness in the traps but that’s it.
Now that’s what I call a total body session! Glad to hear your not too beat up from it. 4 big lifts gonna take a toll! Glad the squat form is getting smoother. I tend to. Rank my head back too or lean forward to much and load the lower back unnecessarily.
I know exactly what you mean. With all the big 3 lifts I find it hard to treat them as a movement rather than a particular muscle working. I think it’s from too many years trying to be a bodybuilder when I was a younger man!!
For bench I find myself trying to contract a muscle rather than just pushing the world away and accelerating the bar.
For squat I push hard with my quads at the bottom but then forget to push my back up and back and drive my hips forward.
I’m getting better the more I try but it’s hard to change that way of thinking.
I’m late to chime in here big Simmo,but you tagged me in the post way up there.
3 days is a good split. I made the best gains strength wise on 3 days per week, 1 heavy squat day, another revolving around heavy dead’s with light squats, then heavy bench and OH Press with ramping up to a heavy set of squats.
You already have a good solid base to work with, plus a good work ethic so that’s a bonus. Keep it simple and win.
Your comments are always welcome. I am still thinking the whole 3 day thing through. Need to talk to the wife really !! I’m also considering whether it’s time to get back into a gym with other humans training other than myself !! Neighbours shed is very convenient but I do miss the atmosphere of a proper gym.
Should have trained today but it was a public holiday so spend the day with the family and had dinner together so I skipped it. Will do the session tomorrow night.
The flexibility is also why I am thinking about where to train. Although using the neighbours garage gym is really close and of course free, it does restrict me a little to when I can train. I have a decent enough gym less than 5 mins drive from my house which is open 24/7. This may offer me more flexibility it terms of training opportunities.
lmao, yer training in a more commercial gym may also open up some new exercises due to availability of equipment which could indeed bring out my inner bro !!
Squat
Bar x 10
65 x 5
85 x 3
100 x 3
107.5 x 5 RPE 7 (237 lbs) too slow out of the bottom. Depth was fine.
95 x 8 (209 lbs) RPE 8
95 x 8 RPE 8
95 x 8 RPE 8
95 x 8 RPE 8
SS inc sit ups
10 x 4 sets
Kept the rest to 2 mins, these were tough !! Happy with the depth on all of these today. Had to good morning a few of the last reps but still got it up.
Bench
Bar x 10
65 x 5
87.5 x 5 (193 lbs) RPE 8 - but slow but probably cause I was still breathing hard from squats
75 x 8 x 4 (165 lbs) RPE 7, 8, 9, 10
SS with band pull aparts
Lots
Kept rest short here and was breathing real hard. Big big pump
Bulgarians
15kg x 8 x 5 sets
Kept rest just long enough to catch my breath… so close to puking !! Could only do 4 sets then laid on the floor in a cold sweat reaching and trying not to puke. Stayed on the floor for 5 minutes and when I got up my legs cramped up.
Decided to call it a night. I missed some push ups but I’ll do them tomorrow night !!
Overall some good, some bad and some ugly tonight. Squats and bench were good, not finishing the session was bad and I was real ugly laying on the floor in a puddle of cold sweat at the end !!!
Woke at 82.1kg, had a bad night last night. My son has a bad cough so I kept getting up through the night to sit him up and make sure he was breathing OK. Woke this morning with a massive knot in my right trap. No idea if this is from the session last night or from sleeping funny. Will have to get some heat into it tonight and a little self massage.
