Optimal training routine for 2 days per week

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Re: Optimal training routine for 2 days per week

Post by stuward » Mon Mar 04, 2013 7:11 am

ephs wrote:another question about 531:

why is there no "531-ing" at a general back exercise like rows?
They're covered in the accessory lifts which are usually 5x10. The program focuses on the main powerlifting lifts.
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Re: Optimal training routine for 2 days per week

Post by ephs » Mon Mar 04, 2013 7:21 am

stuward wrote:
ephs wrote:another question about 531:

why is there no "531-ing" at a general back exercise like rows?
They're covered in the accessory lifts which are usually 5x10. The program focuses on the main powerlifting lifts.
ok, that makes sense. then the shoulder press is only also 531, cause it's more important for the three powerlifting lifts. any lag of back strength improvement known, cause back is only treated in the 10 reps range?
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Re: Optimal training routine for 2 days per week

Post by stuward » Mon Mar 04, 2013 7:51 am

Can't say, I've only been seriously doing the program for a couple of months. I haven't decided if this is working for me or not.
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Re: Optimal training routine for 2 days per week

Post by ephs » Mon Mar 04, 2013 8:26 am

ok.

i bought the book. here is another template for training twice per week:

day 1:
squat
bench
+ 1-2 assistance lifts per main lift

day 2:
deadlift
military press
+ 1-2 assistance lifts per main lift

this would mean faster progress than the other template, which focuses on one main lift per day.
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Re: Optimal training routine for 2 days per week

Post by stuward » Mon Mar 04, 2013 8:35 am

ephs wrote:ok.

i bought the book. here is another template for training twice per week:

day 1:
squat
bench
+ 1-2 assistance lifts per main lift

day 2:
deadlift
military press
+ 1-2 assistance lifts per main lift

this would mean faster progress than the other template, which focuses on one main lift per day.
Not really, it's just squishing 4 days into 2. I suppose if your shortened your cycle you could gain that extra exposure.
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Re: Optimal training routine for 2 days per week

Post by ephs » Mon Mar 04, 2013 9:19 am

i figured out some possible programming and now i think the one main lift per day template is more optimal. progress is slow, but steady, which is the most important. and good recovery.
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Re: Optimal training routine for 2 days per week

Post by ephs » Fri Mar 08, 2013 7:45 am

i read the book now and many articles from jim wendler. he is a funny guy and i like his style of training. but i still don't see any other reason than focusing on the powerlifting lifts to not train rows in the 5 reps sector. wendler also advises to train rows 5x10 in his athlete's version of 5/3/1.

this could lead to a strength difference between pulling and pushing. a good reason would only be that pushing or blocking an opponent, when it runs against you is legal in about any sport, but pulling the opponent is mostly a foul. so you need more pushing strength than pulling if you play fair.
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Re: Optimal training routine for 2 days per week

Post by Oscar_Actuary » Sat Mar 09, 2013 1:55 am

ephs,

somewhere there is discussion here on volume for pulling vs pushing. In fact there a several. Here's a cursory summary

- In life, you tend to pull for longer periods: climb, lift, carry. While you push for shorter cycles: blocking, jumping, throwing

- the upper back responds to a lot of volume and can recover to handle it

- That being said, we also see support for including low volume / high intensity back work and high volume chest and quad work.

--- KPJ has suggested getting you Bent Over Row up to or beyond bench strength AND do more rows for volume. That helps to ensure balance and extra back volume to offset many people's pulling/balance deficiencies

--- RobertS and others have benefitted with higher volume quad work mixed in for both improved strength and better looks

So, feel free to 5/3/1 your rows. Or maybe 12 / 8 / 5, or some mix that gives you heavy sets and volume.

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Re: Optimal training routine for 2 days per week

Post by ephs » Sat Mar 09, 2013 4:17 pm

thx for the summary.

i think i will keep on doing 3x5 at squats, bench press, military press, deadlifts and rows, but i will add accessory work with the scheme 3x10 or 5x10. i think that's good, when only training twice per week. but the funny thing is the accessory exercises will be the main lifts just 3x10 or 5x10 + pull ups like in wendler's template "boring but big".
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