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  1. #1
    Registered User ElliotPWR's Avatar
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    Bench 3x, squat 3x, deadlift 2x in one week?

    Should I be doing this? Is squating and benching 3 times a week too much? Does anyone have a good routine for it?

    I’m currently doing it, but with squats & deadlifts on the same workout (can I do that?). I want to create a 5 day workout plan though now over the summer when I got lots of time, but I can’t seem to fit all these workouts, with rest between squats and deadlifts... (I am doing many other exercises as well, but those are the main ones.
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  2. #2
    Registered User Ghawk21's Avatar
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    Layne Nortons PH3 program has that kind of frequency, its fairly advanced though. Pretty sure he recommended a 3 or 350 wilks before running it.
    Bench: 365
    Squat: 495
    Deadlift: 535
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  3. #3
    Registered User ElliotPWR's Avatar
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    I’ve only lifted for 6 months. Do you think I can manage running it? Doesn’t it cost $$$ tho?
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  4. #4
    Registered User ElliotPWR's Avatar
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    Just calculated my wilks, and it was 190 😂.
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  5. #5
    Registered User Ghawk21's Avatar
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    Originally Posted by ElliotPWR View Post
    I’ve only lifted for 6 months. Do you think I can manage running it? Doesn’t it cost $$$ tho?
    You can but you could probably progress faster on something else and with far less volume. I think it costs money to find it on the main site because of their stupid all access crap but last time I used it I was able to find the template online with some googling. If you've only been working out 6 months you would probably be better off with an upper/lower or something with 2xbench, 2xsquat 1xdeadlift kind of frequency. Doing 3/3/2 is doable but it kicks the chit out of you and its much harder to manage volume.

    Edit: With a 190 wilks I would stay away from even trying it(PH3). Much too slow progression and way too much volume
    Bench: 365
    Squat: 495
    Deadlift: 535
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  6. #6
    Registered User ElliotPWR's Avatar
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    What would you recommend then? I want something really intense, preferably 4 maybe 5 days/week now over the summer (maybe 8-13 week program idk). Won’t benching 3 times a week improve it more than 2? (Currently doing 3).
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  7. #7
    Registered User Ghawk21's Avatar
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    Originally Posted by ElliotPWR View Post
    What would you recommend then? I want something really intense, preferably 4 maybe 5 days/week now over the summer (maybe 8-13 week program idk). Won’t benching 3 times a week improve it more than 2? (Currently doing 3).
    Canditos 6 week strength program might be what you're looking for.
    http://www.canditotraininghq.com/free-programs/

    Comes with a detailed pdf and excel tracking sheet.
    Bench: 365
    Squat: 495
    Deadlift: 535
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  8. #8
    Registered User ElliotPWR's Avatar
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    Do you perhaps know a free one?

    Edit: nevermind, I’m tired. Thanks a lot! I’ll most likely be trying this one.
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  9. #9
    Registered User ElliotPWR's Avatar
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    Sorry. But there’s a lot of optional exercises and I really have no idea what to choose. Do you perhaps know any others? I’m sorry for being a hassle mate.
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  10. #10
    Registered User ElliotPWR's Avatar
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    And also, it doesn’t have to be on a limited week basis. So it can be like, not 8 weeks or whatever if you know what I mean.
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  11. #11
    Registered User Ghawk21's Avatar
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    Originally Posted by ElliotPWR View Post
    And also, it doesn’t have to be on a limited week basis. So it can be like, not 8 weeks or whatever if you know what I mean.
    This can be run for more than 6 weeks, you're given options on week 6 to retest and start over with new numbers. As for the options, you don't even need to include them. The only selections you need to make are a horizontal pull(row), vertical press and vertical pull, you can honestly just pick your favourites. The excel file comes with an easy drop down list and then autopopulates your workouts. The optional exercises leave room for extra volume if you want it and can be customized to address weak points or really just do preferred movements. A lot of more intermediate programs, especially ones geared towards powerlifting, are going to come with optional exercises/customizations. Its worth the time to read through the pdf and put everything into the excel file.
    Bench: 365
    Squat: 495
    Deadlift: 535
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  12. #12
    Weak and foolish OldFartTom's Avatar
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    As I was reading the thread, I thought... this guy should look at Candito 6 week. Then the next post is Ghawk recommending it

    It's actually 5 weeks if you're not going to a meet. So you run multiple 5 weeks back to back. Don't worry, it'll all make sense when you run it.
    Faith in Jesus first and faith in squats second.
    Then other details will start to slot themselves into place.

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  13. #13
    Registered User ElliotPWR's Avatar
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    I was wondering. I only bench like 65kg, and some may classify me as a beginner (I don’t reslly know what I am). Will I progress as much on this program?
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  14. #14
    Registered User NomadicApe's Avatar
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    Honestly, i would run Canditos Novice Program (also free on his site) first for a few weeks/months to get those simple beginner gains. When that stops switch to his 6 week program.
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  15. #15
    WOATbrah of peace :) sooby's Avatar
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    can look up some of eric helms novice programs as well.
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