So I started the Alanna Casey modified 531 plan this week for deadlift (same as 531 except one extra set), and I felt really tight from Monday. Monday was legs day, where i performed 3 sets of 8 and then followed it up with 3 sets of stiff leg deadlifts. I went hard Monday. I really pushed the limits on squats and stiff legs, but thats all I did. Do you think I should forget the stiff legs on MOnday (or any deadlifting for that matter), and just concentrate on Friday deadlift day, or do you think my body will adapt? BTW, I’m 35. No spring chicken.
Your body will most likely adapt i wouldnt worry about it too much. If it becomes a problem and its too much try doing them every other week. Best of luck _John.
^What he said. Your work capacity will increase. Give it at least a month and don’t be too worried if you even go backwards a bit for a couple weeks.
Thanks for the great info. I will def. keep going that route. When you guys perform stiff legs, do you ever rest pause the weight on the ground?
What are you doing for recovery (foam rolling, stretching, active recovery, mobility work, etc.)? And I mean really putting time and effort into the recovery and mobility work, not just going through the motions.
Eating, sleeping and doing enough recovery and conditioning work are the keys to continued progress in your training. It’s really simple, but I need to remind myself of it all the time.
OP- It all depends on how you manage the 3 key variables. Volume, Intensity, Frequency.
If you are pulling heavy singles, one day a week can work. You can do submax training at higher frequency and volume and that works too.
I did squat deadlift and bench 3x a week each for super high volume on Korte 3x3. It was a high frequency high volume first 4 weeks and then high frequency - increasing intensity next 4. All three felt really good when I competed.
I usually do one day medium heavy deads and one day of lighter volume work. In fact, I do that for all the big 4.
[quote]666Rich wrote:
OP- It all depends on how you manage the 3 key variables. Volume, Intensity, Frequency.
[/quote]
This. There’s nothing inherently wrong or right with any set/rep scheme, within reason, or how often you do a compound lift. But anytime you increase, one of those three main variables, at least one of the others will need to be accordingly reduced.