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Old 02-12-2011, 04:37 AM   #1
Collin O'Neill
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Default Squat frequency input

I am having trouble doing up a new workout schedule. I was very happy with my previous one, but with the introduction of a 2 hour BJJ and striking class on Sundays at my dojo, it just got to be too much.

I will put my schedule below for some input. Any kind would be appreciated. What I am curious about (and have searched a bit on the intertrons for, so am somewhat leaning in one direction) is will squatting once a week be enough for gains?

I am also thinking of adding another C&J to Mondays. Thoughts there?


Monday: Clean and Jerk, Squat, Press
Pullups, Weighted dips, ab work, rows, box jumps, heavy bag

Tuesday: Rest Day


Wednesday: Karate -- quasi rest day


Thursday: Deadlift, Bench, Weighted Pullups, shrugs, abs, broad jumps, Neck and wrist work


Friday: Rest day

Saturday: Karate, hand and wrist work -- quasi rest-day


Sunday: BJJ/Striking/Rolling -- More intense than Wed. and Sat. classes
Add in pullups, ab work (rotational), Barbell complex?

Edit: Modified -- thanks to Chris and Derek
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Old 02-12-2011, 06:19 AM   #2
Chris Butler
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JMO - Move C&J to Monday and make Friday another rest day.
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Old 02-12-2011, 10:05 AM   #3
Collin O'Neill
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I should also add that I am currently on a 5/3/1 cycle for my big lifts.
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Old 02-12-2011, 01:24 PM   #4
Derek Weaver
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You're currently adhering to 5/3/1 and you're wondering if squatting once/week is enough to make gains? Are you currently making gains? if the answer to the second question is yes, then the answer to the first question is also yes. At least for now.

Otherwise, I agree with Chris that as it's laid out, if you want to add in C&Js, move them to monday and make Friday a true rest day, or at least some sort of active recovery. Go play frisbee or something on that day.
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Old 02-12-2011, 02:08 PM   #5
Collin O'Neill
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Quote:
Originally Posted by Derek Weaver View Post
You're currently adhering to 5/3/1 and you're wondering if squatting once/week is enough to make gains? Are you currently making gains? if the answer to the second question is yes, then the answer to the first question is also yes. At least for now.

Otherwise, I agree with Chris that as it's laid out, if you want to add in C&Js, move them to monday and make Friday a true rest day, or at least some sort of active recovery. Go play frisbee or something on that day.
Re-read my first post. I have done my research, and know which way I am leaning. I just wanted the input of people here.

That said, thanks for your slant. I think another rest day on Friday would work nicely. I could go and run kata or do some light bag work that day.
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Old 02-12-2011, 04:36 PM   #6
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Quote:
Originally Posted by Collin O'Neill View Post
do some light bag work that day.
Impact is NEVER restful for the body.
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Old 02-12-2011, 06:41 PM   #7
Derek Weaver
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Quote:
Originally Posted by Collin O'Neill View Post
Re-read my first post. I have done my research, and know which way I am leaning. I just wanted the input of people here.

That said, thanks for your slant. I think another rest day on Friday would work nicely. I could go and run kata or do some light bag work that day.
Forgive me, but what did I miss on your first post?

Quote:
...
I will put my schedule below for some input. Any kind would be appreciated. What I am curious about (and have searched a bit on the intertrons for, so am somewhat leaning in one direction) is will squatting once a week be enough for gains?

...
You asked if we thought squatting once per week was enough to make progress. I answered that I thought it was. And that whatever your current results running 5/3/1 should answer the question one way or another.

With that said, I still think you've got it nailed pretty well with the ideas you've presented so far. Put the C&Js in on monday and you could definitely do much worse.
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