Want to Lift Another Day

Training Powerlifting
21

[quote]jtownlax wrote:

chris87- Ik i should be doing 5/3/1. I don’t find it fun and i feel being a beginner i can progress faster on this. I had success with WS4SB but i left out deadlifting and presses which are my favorite lifts. If you see anything wrong with this program and running hills 1-3 times a week for an athlete please tell me.

[/quote]

I will tell you the same thing I told you last time. You were making progress on 5/3/1. You were moving closer to your goals. You should stop making these threads and changing your training all the time, and just continue to do 5/3/1, because you were making progress.

If you don’t find getting closer to your goals fun, then you should reevaluate your goals.

22

Add in an extra day of sled pulling/pushing and low intensity/volume bodyweight variations, maybe some <40% bar work for 3-5x5. Pullups, chinups, upperback work, box jump variations, hitting a heavy bag, throws. I like getting a heavy tire, over 600lbs, probably near 700, and doing 7 singles. Not quite deadlifting or squatting, but still heavy and hits the same movement style.

Animal crawls are real good too, total body mobility. Puts you in weird positions and makes you really move. I think you could probably hit abs every day, in some way or another, so maybe leg raises, tornado ball, decline situps, planks, walking planks.

You can really do anything as long as you start off low intensity. There are oly lifters that front squat, snatch, and C&J to a max 3x a day. World class, sure, but if they can manage that, surely we could all manage 1000ft with a sled and some chinups.

23

[quote]Chris87 wrote:
I will tell you the same thing I told you last time. You were making progress on 5/3/1. You were moving closer to your goals. You should stop making these threads and changing your training all the time, and just continue to do 5/3/1, because you were making progress.

If you don’t find getting closer to your goals fun, then you should reevaluate your goals.[/quote]

Well said. I’m not sure how long you have been training jtown, but if you are like SERIOUSLY a beginner, then I actually would suggest waiting to start 5/3/1 for a few weeks or something. The first true noobie gains can be ridiculous and there’s no need to limit yourself with a program when you could add 100 pounds to your squat in a week just cuz you’ve never lifted before.

If you’ve been lifting for a little while though, definitely just stick with something for a good long time like Chris87 said.

24

Has the standing advice in the PL forum really become “DONT LIFT MORE” and “DONT EAT PIZZA”?

jesus fuckin christ.

25

[quote]VTBalla34 wrote:
Has the standing advice in the PL forum really become “DONT LIFT MORE” and “DONT EAT PIZZA”?

jesus fuckin christ.[/quote]

Invasion from the bodybuilding forums and a new breed of youngsters in town.

26

My lift are still low ( 150, 220, 280) and i am making progress jumping up 5 pounds a week on this program i am doing. I feel like jumping up 5 pounds a month is to slow even if this thing is a marathon. I might as well take advantage of my newb gains.

27

[quote]jtownlax wrote:
My lift are still low ( 150, 220, 280) and i am making progress jumping up 5 pounds a week on this program i am doing. I feel like jumping up 5 pounds a month is to slow even if this thing is a marathon. I might as well take advantage of my newb gains.[/quote]

God dammit…I really wish people would stop perpetuating this nonsense…I have a new flash for you, genius, your TRAINING MAX (which is what moves up by 5 pounds a month) IS NOT YOUR ACTUAL MAX!

Why is this so hard for people to comprehend? I will never understand, because it is so intuitive I have to wonder if some people just have different brain chemistry that prohibits them from grasping a simple concept.

If you are adding 5 pounds per month, and in one month you hit 150x6 and the next month you hit 155x8, guess what, YOU HAVE PROGRESSED BY MORE THAN 5 POUNDS.

For fucks sake.

28

I have already stated that I do not consider agility work and sport specific workouts to be counted for in my rule for how often you should lift weights. I do think that there are exceptions where athletes lift more than 4 days a week, but once again, I have never seen a coach have a program focused on a sport that included 5 days a week of lifting. 4 times a week is the max if you are consistently training heavy each day and working towards maximal strength.

I am young and am of course still learning but this is basic common sense. I do over 20 workouts a week counting sport specific work, but do not ever do more than 4 a week on absolute strength work. You are right I do not know all of the details of westside I was going by my coaches adaptation of it and others. But the thing with westside is so many of the workouts are light dynamic days, I doubt you’ll see someone go 5 days of max effort. And if they do, may God bless their joints

29

[quote]@JC_Tree_Trunks wrote:
I have already stated that I do not consider agility work and sport specific workouts to be counted for in my rule for how often you should lift weights. I do think that there are exceptions where athletes lift more than 4 days a week, but once again, I have never seen a coach have a program focused on a sport that included 5 days a week of lifting. 4 times a week is the max if you are consistently training heavy each day and working towards maximal strength.

I am young and am of course still learning but this is basic common sense. I do over 20 workouts a week counting sport specific work, but do not ever do more than 4 a week on absolute strength work. You are right I do not know all of the details of westside I was going by my coaches adaptation of it and others. But the thing with westside is so many of the workouts are light dynamic days, I doubt you’ll see someone go 5 days of max effort. And if they do, may God bless their joints[/quote]

I am currently maxing on Front squat and Back squat every single day, 7x a week. When i go on Holiday, ill be maxing on FS, BS 10 - 14x a week, C&J, Snatch 3x a week. Maxing everyday on a squat isnt even hard, once you adapt its like walking down the street. Easy and my joints are fine, i feel fine. Rob Adell (i know ive mentioned him before, but hes really the only oly athlete that i know who was also training for football), Would max on BS,FS, Snatch, C&J 1 - 2x a day and was still training for football. He was doing pretty good.

From what i understand about westisde is that they were in the 80 - 90+% range even on their DE days, with the added band and chain tension. Could be wrong.

30

[quote]VTBalla34 wrote:

[quote]jtownlax wrote:
My lift are still low ( 150, 220, 280) and i am making progress jumping up 5 pounds a week on this program i am doing. I feel like jumping up 5 pounds a month is to slow even if this thing is a marathon. I might as well take advantage of my newb gains.[/quote]

God dammit…I really wish people would stop perpetuating this nonsense…I have a new flash for you, genius, your TRAINING MAX (which is what moves up by 5 pounds a month) IS NOT YOUR ACTUAL MAX!

Why is this so hard for people to comprehend? I will never understand, because it is so intuitive I have to wonder if some people just have different brain chemistry that prohibits them from grasping a simple concept.

If you are adding 5 pounds per month, and in one month you hit 150x6 and the next month you hit 155x8, guess what, YOU HAVE PROGRESSED BY MORE THAN 5 POUNDS.

For fucks sake. [/quote]

This is the biggest misconception about the program.

There is no “limit” to how fast you progress on 5/3/1.

31

[quote]@JC_Tree_Trunks wrote:
I have already stated that I do not consider agility work and sport specific workouts to be counted for in my rule for how often you should lift weights. I do think that there are exceptions where athletes lift more than 4 days a week, but once again, I have never seen a coach have a program focused on a sport that included 5 days a week of lifting. 4 times a week is the max if you are consistently training heavy each day and working towards maximal strength.

I am young and am of course still learning but this is basic common sense. I do over 20 workouts a week counting sport specific work, but do not ever do more than 4 a week on absolute strength work. You are right I do not know all of the details of westside I was going by my coaches adaptation of it and others. But the thing with westside is so many of the workouts are light dynamic days, I doubt you’ll see someone go 5 days of max effort. And if they do, may God bless their joints[/quote]

I don’t know why you wouldn’t consider GPP work and SPP work as training sessions as they pull from the exact same recovery pool and absolutely need to be taken into account. Speaking in absolutes such as “4 times a week is the max” is simply ignorant.

Just because a day isn’t max effort does not mean it isn’t training. I find that DE days in an accumulation bloc are significantly harder than ME days in the same training bloc. And yes there are plenty of people that do indeed go 5 days of max effort - lots of olympic lifters and powerlifters have done it longer than you have been alive…

You’ll find that “basic common sense” is moronic more often than not. If you don’t recall low-fat/high carb diets, soy, and even high fructose corn syrup have been promoted as “basic common sense” by the FDA at various times and the ramifications of things like that have cost the country billions of dollars in associated health costs. I doubt many people here put a lot of stock in “basic common sense” since the sense of most people is shit.

32

[quote]LiquidMercury wrote:

[quote]@JC_Tree_Trunks wrote:
I have already stated that I do not consider agility work and sport specific workouts to be counted for in my rule for how often you should lift weights. I do think that there are exceptions where athletes lift more than 4 days a week, but once again, I have never seen a coach have a program focused on a sport that included 5 days a week of lifting. 4 times a week is the max if you are consistently training heavy each day and working towards maximal strength.

I am young and am of course still learning but this is basic common sense. I do over 20 workouts a week counting sport specific work, but do not ever do more than 4 a week on absolute strength work. You are right I do not know all of the details of westside I was going by my coaches adaptation of it and others. But the thing with westside is so many of the workouts are light dynamic days, I doubt you’ll see someone go 5 days of max effort. And if they do, may God bless their joints[/quote]

I don’t know why you wouldn’t consider GPP work and SPP work as training sessions as they pull from the exact same recovery pool and absolutely need to be taken into account. Speaking in absolutes such as “4 times a week is the max” is simply ignorant.

Just because a day isn’t max effort does not mean it isn’t training. I find that DE days in an accumulation bloc are significantly harder than ME days in the same training bloc. And yes there are plenty of people that do indeed go 5 days of max effort - lots of olympic lifters and powerlifters have done it longer than you have been alive…

You’ll find that “basic common sense” is moronic more often than not. If you don’t recall low-fat/high carb diets, soy, and even high fructose corn syrup have been promoted as “basic common sense” by the FDA at various times and the ramifications of things like that have cost the country billions of dollars in associated health costs. I doubt many people here put a lot of stock in “basic common sense” since the sense of most people is shit.[/quote]

I agree with the common sense bit. However I standby the 4 day a week suggestion. I mentioned before here already that I know the bulgarian method for olympic lifters calls for a different protocol, but frankly I would never suggest such a program without a professional olympic coach. Somehow I doubt Pendlay is coaching the OP here. Hell olympic lifters lift for multiple sessions daily, its just a different game when technique is involved and extremely advanced coaching is in play. Sounds like the OP just needs to get his basic lifts up and isnt extremely advanced, so 90% of these methods do not apply to him. And if a powerlifter does in fact do 5 max effort days in a week, as i said, may God bless his joints.

4 days a week obviously isnt the absolute end all be all rule thats completely infallible. I am just giving basic advice to a basic question. I could spew out a bunch of complex bullshit for why he should add a dynamic leg day mixed with plyos if he really wanted me to get creative, but I gave him a straight answer that I stand by. There is no need, especially for that set up, to workout more than 4 days a week. Can you? sure. But instead of giving him some BS intricate answer, I gave him a simple one that I know will work. There is no way a person will not succeed lifting hard for 4 days a week. Maybe a top level athlete like yourself and the others that do more can reach slightly more success by adding a 5th day flawlessly, but that is almost never worth the risk for a guy that we do not know. Better to play it safe

33

I’m playing more devils advocate than anything, especially since I know the OP via other medians and have more information than what was presented.

That being said I lifted 5-6 times a week playing D1 lacrosse with quite a good bit of success. No it wasn’t all Max-effort but then again I don’t do 5-6 max effort sessions a week now when my sole focus is strength.

34 
         I am usually working with >85% of my max on each lifting day if this helps the discussion. DIdn't mean to stir anything up was just interested in what you guys thought about it.
    
    For now im going to stick to 4 days a week with a few conditioning/skill work days. As far as my diet goes im still going to eat the fucking pizza cause i like getting stronger. Thanks for the insight T-Nation.
35

[quote]jtownlax wrote:
im still going to eat the fucking pizza cause i like getting stronger. Thanks for the insight T-Nation.[/quote]

Lmao I dont know why but I literally cracked up laughing at this, Im going to eat the fucking pizza haha. I just imagine you sayin “fuck it, im eatin the pizza and gettin jacked”.

But I will just say, dont eat pizza because you want to get stronger. Eat pizza because you like pizza. You dont need to fool yourself into believing it helps for lifting, its perfectly acceptable to say “fuck it, I like pizza”. I eat an oreo mcflurry about 4 days a week. Is it good for me in anyway? No. But I rather work harder in other areas to make up for it than restrain myself. So fuck it. But im not gonna say I’m eating Mcflurry’s to increase my squat max lmao

36

Now hold on I’ll stick up for pizza. Get some pineapple, chicken, bacon, ham, and pepperoni. Mmm. I think my squat went up 30 pounds just thinkin about it. This is the powerlifting forum! I eat food based on what I can get from it. Eatin up all kinds of protein and carbs and calories from pizza.

37

JC- At this time of my training i am not concerned with fat gain. So are you saying a pizza PWO with approx 1300 cal will hinder my strength gains? Saying that is just absurd. I see it as nothing but positive for strength gains.

38

FUck yes pizza.

All you dairy eatin’ mutha fu**ers, consider yourselves lucky.

If pizza don’t send ya straight to the crapper with horrible abdominal pain, you fucking eat it, and you eat it good!!!

!

39

[quote]Spock81 wrote:
FUck yes pizza.

All you dairy eatin’ mutha fu**ers, consider yourselves lucky.

If pizza don’t send ya straight to the crapper with horrible abdominal pain, you fucking eat it, and you eat it good!!!

![/quote]

Even if it does send you there I still eat it.

40

[quote]jtownlax wrote:
JC- At this time of my training i am not concerned with fat gain. So are you saying a pizza PWO with approx 1300 cal will hinder my strength gains? Saying that is just absurd. I see it as nothing but positive for strength gains.[/quote]

I am merely saying it will not help nor hurt your strength gains. It could be argued that the opprotunity cost of eating that many calories of pizza cost you a great deal of strength loss because you could gain more if you ate more protein with those calories.

But in the end of the day, as long as you eat protein, the pizza is what it is. It wont help you, it wont hurt you. Just like I said with my oreo shake, I eat it because not everything in life needs to help your lifting. Just go telling people that your downing digornio as apart of your training protocol.