|
-
09-05-2018, 02:39 PM #2491
-
09-05-2018, 03:55 PM #2492YouTube: http://www.youtube.com/user/NorthStrongSC
Main Training Log: http://forum.bodybuilding.com/showthread.php?t=155303583
After seeing a hard workout you may want to complain and want others to pity you for the work you have to do. Your mom will pity you. Your girl will pity you. I may pity you, but your competition will not pity you. They will step on you, walk over you and spit on you. � Boris Sheiko
-
-
09-05-2018, 05:43 PM #2493
-
09-05-2018, 05:49 PM #2494
- Join Date: Mar 2007
- Location: Nebraska, United States
- Age: 49
- Posts: 17,062
- Rep Power: 39393
They all can do that. It's up to you to make them your own. Or you can go on any number of "social" media sites and pay some stranger that knows you from jack to write you some generic "program."
Hint, any way you go as long as you do something consistently and over time increase volume and work load you will get stronger.My Training Journal: http://tinyurl.com/jasons-journal
My Video Training Journal: www.youtube.com/user/jason24590
08/17:245,185,275 02/18:345,275,380
06/18:405;315,455
goal: hit previous SBD #s again 524,364,562
current meet PRs: ---/---/--- ---
What NorthStrong's sig. says
-
09-05-2018, 06:14 PM #2495
-
09-05-2018, 06:23 PM #2496YouTube: http://www.youtube.com/user/NorthStrongSC
Main Training Log: http://forum.bodybuilding.com/showthread.php?t=155303583
After seeing a hard workout you may want to complain and want others to pity you for the work you have to do. Your mom will pity you. Your girl will pity you. I may pity you, but your competition will not pity you. They will step on you, walk over you and spit on you. � Boris Sheiko
-
-
09-06-2018, 06:46 AM #2497
There's plenty of programs out there that are 1x a week, 2x a week, 3x a week, and more frequency. I like the upper lower split NorthStrong mentioned. That's how I structure it for a lot of lifters who have a busy life and can only train 4x a week. It gives each competition lift 2x a week frequency plus there's some time for cardio, if need be. If you wanted to do all 5 days, then you could do bench M-W-F and squat/dead T-Th.
1372 @ 205
USAPL Senior International Coach & IPF Cat II Referee
Squats & Science Head Coach
http://squatsandscience.com/sscoaching/
Boynton Barbell Center:
http://boyntonbarbellcenter.com/
YouTube Channel:
http://www.youtube.com/user/ariandbz
-
09-06-2018, 07:42 AM #2498
Would you recommend doing squats and deadlifts on the same day? Then maybe alternate which one is your starting lift each week?
Iv always liked to do a little back workout after a chest day, just to avoid upper cross syndrome. I really haven't started tracking to much on paper I know I should probably do that, but I have already gotten a lot stronger in the last few weeks, and that end of my summer cut I could hardly bench 225 once, and now I am getting it 6-7 times, my squat has Gone up, my deadlift is kinda stuck, but I think that's due to my forearm strength, and I don't want to use straps or the alternate grip.Jesus Christ is Lord whether you accept Him or not.
-
09-07-2018, 11:17 AM #2499
-
09-07-2018, 01:26 PM #2500
-
-
09-07-2018, 03:50 PM #2501
-
09-07-2018, 05:11 PM #2502
That's how I've trained almost always, although alternating per session. Would recommend, especially if your frequency is lower so that you can get as much practice in each lift. So either squat/DL will be the main focus, with additional volume coming from the other lift. Ex..
Day 1 squat focused
Competition sq couple heavy sets at target rpe low reps
accessory squat at % of above, medium reps
Non comp DL (sumo) couple sets of 8 at target rpe
day 2 DL focused
Competition DL couple heavy sets at target rpe low reps
accessory DL at % of above, medium reps
Squat (whatever) couple sets of 8 at target rpe
So in each day you get heavy work and a little additional volume at the 'target' lift, with practice and additional volume at the other. I do the above with 5 day microcycles currently. If you wanted to do more than 2x per week you could have a squat day with accessories, a DL day with accessories, and a day with both comp movements.
Bottom line is no reason you can't do both in the same session, almost infinite ways you can make it work. Although if you're having good progress, no sense in increasing frequency, volume, or doing anything crazy.Last edited by JamesG6626; 09-07-2018 at 05:40 PM.
Meet PR's
S: 490 (11/7/15)
B: 314 (11/7/15)
D: 535 (11/7/15)
Log: http://forum.bodybuilding.com/showthread.php?t=168006823
-
09-07-2018, 05:42 PM #2503
- Join Date: Mar 2007
- Location: Nebraska, United States
- Age: 49
- Posts: 17,062
- Rep Power: 39393
-
09-08-2018, 07:58 PM #2504
Anyone else here watch MeatEater? New season on Netflix Oct 2, pretty excited for it.
YouTube: http://www.youtube.com/user/NorthStrongSC
Main Training Log: http://forum.bodybuilding.com/showthread.php?t=155303583
After seeing a hard workout you may want to complain and want others to pity you for the work you have to do. Your mom will pity you. Your girl will pity you. I may pity you, but your competition will not pity you. They will step on you, walk over you and spit on you. � Boris Sheiko
-
-
09-09-2018, 09:18 AM #2505
-
09-09-2018, 06:51 PM #2506
- Join Date: Mar 2007
- Location: Nebraska, United States
- Age: 49
- Posts: 17,062
- Rep Power: 39393
-
09-09-2018, 10:42 PM #2507
-
09-10-2018, 03:47 AM #2508YouTube: http://www.youtube.com/user/NorthStrongSC
Main Training Log: http://forum.bodybuilding.com/showthread.php?t=155303583
After seeing a hard workout you may want to complain and want others to pity you for the work you have to do. Your mom will pity you. Your girl will pity you. I may pity you, but your competition will not pity you. They will step on you, walk over you and spit on you. � Boris Sheiko
-
-
09-10-2018, 06:30 AM #2509
-
09-10-2018, 08:01 AM #2510
So I just started a strength progam, I am not new to squats, DLs, or Bench, but for whatever reason I was trained not to ever lock out joints doing these movements, but now I am leaning you are suppose to lock out your joints, can someone maybe provide a little reassurance this is correct, I always thought you wanted continual tension on the muscle, and that when you locked out your joints you put that tension on the joints.
Jesus Christ is Lord whether you accept Him or not.
-
09-10-2018, 08:30 AM #2511
-
09-10-2018, 08:39 AM #2512
- Join Date: Apr 2010
- Location: Mount Juliet, Tennessee, United States
- Posts: 6,127
- Rep Power: 7105
-
-
09-10-2018, 03:21 PM #2513
- Join Date: Mar 2007
- Location: Nebraska, United States
- Age: 49
- Posts: 17,062
- Rep Power: 39393
-
09-10-2018, 03:21 PM #2514
- Join Date: Mar 2007
- Location: Nebraska, United States
- Age: 49
- Posts: 17,062
- Rep Power: 39393
-
09-10-2018, 04:46 PM #2515
-
09-10-2018, 04:48 PM #2516
- Join Date: Mar 2007
- Location: Nebraska, United States
- Age: 49
- Posts: 17,062
- Rep Power: 39393
Ok read and good start for the gym goer.
I'd start here
https://www.elitefts.com/education/n...h-development/My Training Journal: http://tinyurl.com/jasons-journal
My Video Training Journal: www.youtube.com/user/jason24590
08/17:245,185,275 02/18:345,275,380
06/18:405;315,455
goal: hit previous SBD #s again 524,364,562
current meet PRs: ---/---/--- ---
What NorthStrong's sig. says
-
-
09-10-2018, 04:53 PM #2517
-
09-11-2018, 05:57 AM #2518
-
09-11-2018, 06:51 AM #2519
Haha I use to see the title of this thread and not click on it because I didn't know wtf it was. But I went back and looked and it looks like I've been around since part 8 in 2011.
"Part VIII Stats:
180 authors, 10118 posts
Top contributing authors:
Liftamulti 847
arian11 608
Doollas 529
darren.dugan 414
LegosInMyEgos 396
goosefrabbas 350
coachdeez 348
isaku900 339
simp3204 320
BongoBanger 297"1372 @ 205
USAPL Senior International Coach & IPF Cat II Referee
Squats & Science Head Coach
http://squatsandscience.com/sscoaching/
Boynton Barbell Center:
http://boyntonbarbellcenter.com/
YouTube Channel:
http://www.youtube.com/user/ariandbz
-
09-11-2018, 07:45 AM #2520
Bookmarks