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Old 08-21-2011, 07:11 PM   #4
Steve Shafley
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Join Date: Oct 2006
Posts: 1,285
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Working on a M-W-Th-Sat

First, off, you are pretty damn close to your goals, which, theoretically, should make hitting them easy. But, is there any kind of psychological hang up on any of those lifts, i.e. you have missed 500 in the deadlift like 100 times, or you hate the bench press, or anything like that?

You will need a clean plate, so to speak.

Also, are those PRs you mentioned recent? Did you have to bleed to make them?

I am also thinking that you might need two phases of this. One for the squat and press, the other for the bench and deadlift. (that's arbitrary, and it's based on an increased frequency of these lifts)

Phase 1: Squat and Press emphasis, Deadlift and Bench maintenance

Monday:
Squat ladders
Press ladders
-other crap you like-

Wednesday
Squat (variant) ladders
Press ladders
-other crap you like

Thursday
DL and Bench press maintenance (3x3, 5x5, Lane's 50 reps in 20 minutes - these are examples of things you can do)

Saturday
Squat ladders
Press (variant) ladders
-other crap you like.

The problem is that progression isn't going to be linear, and will sometimes look like regression. If you've read my ideas on ladders, you know that progression will be triggered by how easy any given workout was.

Start with an weight where you can get 3 series of (1/2/3) reps. Do not, ever, feel beat up. Review the stuff about working too hard on this that I've written elsewhere, or, rather, just don't do it. This shouldn't be easy work, but it should not be hard work. It should be doable and approached with a workman-like attitude. I've written extensively in places on how to progress with ladders, especially over on IGx (and recently too). If you need the links to those threads, let me know.

This is a lot of pressing and squatting, but it doesn't have to be all the same variation all the time. I would consider running the above for 3-4 weeks, re-evaluating, and seeing where you are. That next period of time, you can sub in front squats or push presses 1x weekly for the squat and press. I've found the push press to be very useful in increasing the strict press. (or other useful variations)

For phase 2, switch the lifts around. You may only need to deadlift 2x weekly, but use some variation for the third pulling day (high pulls, RDLs, SLDLs)

Phase 2: DL and Bench emphasis.

Monday:
Bench ladders
DL ladders
-other crap you like-

Wednesday
Bench ladders
DL (variant) ladders
-other crap you like

Thursday
Squat and Press maintenance (3x3, 5x5, Lane's 50 reps in 20 minutes)

Saturday
Bench (variant) ladders
DL ladders
-other crap you like.

I would do the same thing I listed above. DL 2x weekly, one other pull 1x weekly. For the first 3-4 weeks bench only, then after that, use a bench variant (my suggestion is CGBP or an overloaded bench movement like a 3 board bench)

It's simple, I know, but it should get you there.

There are probably numerous tweaks to make along the way

Also the 'other crap you like' shouldn't include long met cons or excessive aerobic activity. It should include core work and perhaps some prehab stuff, but nothing that's going to beat you up. All the energy should be saved for the big lifts. It may even be unilateral leg stuff, but not too much
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