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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, 05:15 PM   #7
Collin O'Neill
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Quote:
Originally Posted by Chris Butler View Post
Impact is NEVER restful for the body.
YSYWM!



I know. I have to try very hard to not go full speed ahead though. It is how I am wired.

I guess I could stick with running some light kata.
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Old 02-12-2011, 06:41 PM   #8
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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And if you don't think kettleball squat cleans are difficult, I say, step up to the med-ball
- CJ Kim
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Old 02-12-2011, 07:14 PM   #9
Collin O'Neill
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Quote:
Originally Posted by Derek Weaver View Post
Forgive me, but what did I miss on your first post?



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.
The way you answered was along the lines of "duh, the answer should be pretty evident already." Without breaking down your thought process that led you to your conclusion, it kind of defeats my looking for advice in the first place. What I was referencing in the OP was the fact that I mentioned I had done my own research, and was looking for the opinion's of others to validate or invalidate the opinion I was forming.

Up until now, I had been doing 5/3/1, but still squatting twice a week. It was definitely a bastardized program.

I am leaning towards the advice presented so far. Going from squatting twice a week to that will be an adjustment though. It will feel like I am not doing anything!

The rub is that my karate class can be very inconsistent in terms of how much effort I need to put forth. Some days it is pretty mundane, and some days it can ratchet up the intensity. It all depends on who is running the class.
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Old 02-13-2011, 01:20 AM   #10
Derek Weaver
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Colin,
How was I supposed to know you were or still are squatting 2x/week? Your original posts never said that.

I used my (perhaps lacking) powers of deduction to figure that you were following 5/3/1 as most do: Squat day, bench day, deadlift, press in some form or order with the assistance template of your choosing.

I still like your plan as laid out and think that you'll likely to really well and enjoy yourself and will likely notice that your legs will get plenty of work considering the rest of your training. The good thing about 5/3/1, which I can't really stand for myself, is that you can choose whether you want to go for the AMRAP or stop at the prescribed reps. If you have some tough classes or are getting a little beat up towards the 1s week, you can AREG it and just hit the base reps.

You might stay a little fresher switching it along the lines of Wendler's powerlifting schedule, basically making it 3/5/1, and only hit the 5s, not maxing your reps. I really don't know though. Just food for thought.
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And if you don't think kettleball squat cleans are difficult, I say, step up to the med-ball
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