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Programming Question

Posted: Mon May 23, 2011 9:42 am
by jackthestrat
Good morning.
To you experienced guys out there.
Would this kind of programming work?

I’m trying to get less squatting, but more pressing and pulling frequency. Something in between 5/3/1 and SS.

The plan to add 2.5 # to upper body lifts, 5# to squat, 10# to deadlift weekly, giving me a first session to force adaptation and a second to test and confirm the adaptation.



xABxABx
A = Press 3x5 / Deadlift 1x5 / Chins
B = Bench 3x5 / Squat 3x5 / Power Clean 3x5

Re: Programming Question

Posted: Mon May 23, 2011 11:53 am
by hoosegow
Yes, it will work. Then again, everything works.

Re: Programming Question

Posted: Mon May 23, 2011 1:10 pm
by Oscar_Actuary
Horiz Pull ?

do Power Cleans + Heavy Deads take care of that ?

and fwiw, I like it. Nice and simple

Re: Programming Question

Posted: Mon May 23, 2011 1:37 pm
by robertscott
when you say your pattern'll be:

xABxABx

you're doing two workouts on back to back days doing fairly similar stuff. If I tried to squat the day after deadlifting I'd likely cripple myself. You're working the same muscles each workout, they need time to rest.

Re: Programming Question

Posted: Mon May 23, 2011 1:53 pm
by Oscar_Actuary
oh yeah. Good point. I retract my "I like it"

Re: Programming Question

Posted: Mon May 23, 2011 1:54 pm
by Paperclip
robertscott wrote:when you say your pattern'll be:

xABxABx

you're doing two workouts on back to back days doing fairly similar stuff. If I tried to squat the day after deadlifting I'd likely cripple myself. You're working the same muscles each workout, they need time to rest.
Hmm... the powerlifters in my place have routine like this:

mon: squat, bench
tue: dead, bench
wed: squat, bench
thu: -
fri: dead, bench
sat: squat, bench OR conditioning, usually the later
sun: -

I'm not saying that it would work for everybody but then again, they put newbies straight on that routine with crazy sets like 7x10 then followed by 5x5. I'm not lying actually that was I experienced in 1 month. "You have to build your muscles first.", they said. But I also think that they don't really know "teh science", just (over)work your ass off :lol:

Re: Programming Question

Posted: Mon May 23, 2011 3:25 pm
by Jungledoc
Try it and see. You may be able to handle it.

Re: Programming Question

Posted: Tue May 24, 2011 9:35 pm
by nygmen
Your lower back is going to take a beating, maybe your hips too.