[brendan]

brendan on March 2, 2005 at 5:32 pm #10502

Hello everyone,

I’ve read many topics and threads explaining that you should not focus on one bodypart during a workout, but do a full body workout. I was wondering if it would make sense to split into three days (M,W,F). On each day focus on a different compund lift. ie- M – Squats, W – Deadlifts, F – Cleans. And then finish off with bench pressing and rows?

[Derrick Brito]

Derrick Brito on March 2, 2005 at 9:46 pm #42693

yeah thats fine. deadlifts are usually too cns intensive though, i prefer overhands.

[tg]

tg on March 4, 2005 at 8:19 pm #42694

The general idea is sound, however I would not advise squatting on monday and coming back with deadlifts on wednesday. Regular bench pressing 3 days a week is a recipe for disaster.

For a runner wanting 3 days a week in the weight room this would be pretty feasable :

Monday : push press, squat, romainians (lower intensity than squats), core stuff

wednesday: bench press of some variety, rows with dumbells or barbell, bodyweight stuff like dips and pull ups, more core stuff

Friday: cleans, deadlifts or lunges, some sort of hip extension exercise (reverse hyper, back raises, glute hams) , more core stuff

rotate your exercises so you aren’t doing the same thing everyweek.

add in biceps, triceps, shoulders as you feel necessary. you can do bodyweight exercises (push ups, step ups, ect) after most of your runs depending on how you feel.

[QUIKAZHELL]

QUIKAZHELL on March 6, 2005 at 8:30 am #42695

TG’s suggestion isnt bad but I prefer…..

Olypmic lift variation (EX. Powerclean, Hang Clean, Push press, Snatch etc.)

Press Variation (Ex. Flat Bench, Incline Bench, Military Press, etc)

Posterior Chain Exercise (Ex. RDL’s SDL’S Glute ham raises)

Pull Exercise (Ex. Pulldowns, rows)

CORE AND ANY OTHER ASSISTANCE WORK IF NECESSARY

[tg]

tg on March 7, 2005 at 9:03 am #42696

is this 2 or 3 days a week Quick?

[QUIKAZHELL]

QUIKAZHELL on March 7, 2005 at 9:06 am #42697

It can be 2 or 3 days per week.

[800prince]

800prince on March 9, 2005 at 7:13 am #42698

[i]Originally posted by QUIKAZHELL[/i]
TG’s suggestion isnt bad but I prefer…..

Olypmic lift variation (EX. Powerclean, Hang Clean, Push press, Snatch etc.)

Press Variation (Ex. Flat Bench, Incline Bench, Military Press, etc)

Posterior Chain Exercise (Ex. RDL’s SDL’S Glute ham raises)

Pull Exercise (Ex. Pulldowns, rows)

CORE AND ANY OTHER ASSISTANCE WORK IF NECESSARY

Squats……………………………………….Deadlifts………………….?

[Derrick Brito]

Derrick Brito on March 9, 2005 at 1:17 pm #42699

i put deadlifts in the same class as olys, though im not sure where the squats are… maybe as a poserior chain exercise?

[Mike Young]

Mike Young on March 10, 2005 at 10:29 pm #42700

[i]Originally posted by QUIKAZHELL[/i]
TG’s suggestion isnt bad but I prefer…..

Olypmic lift variation (EX. Powerclean, Hang Clean, Push press, Snatch etc.)

Press Variation (Ex. Flat Bench, Incline Bench, Military Press, etc)

Posterior Chain Exercise (Ex. RDL’s SDL’S Glute ham raises)

Pull Exercise (Ex. Pulldowns, rows)

CORE AND ANY OTHER ASSISTANCE WORK IF NECESSARY

Quik-
Do you not do any squatting exercises?

ELITETRACK Founder

[Mike Young]

Mike Young on March 10, 2005 at 10:30 pm #42701

[i]Originally posted by cockysprinter[/i]
i put deadlifts in the same class as olys, though im not sure where the squats are… maybe as a poserior chain exercise?

Squats are far more than just a posterior chain exercise. Squats and their variants are their own category in my book.

ELITETRACK Founder

[QUIKAZHELL]

QUIKAZHELL on March 10, 2005 at 10:48 pm #42702

I meant to add a squat variation as well but was in a hurry when I was typing that post and must have left it out.

However… Personally I am discontinuing squatting for a while. Ever since I started squatting I have not gotten any faster (in 2 years) and quite often my legs feel heavy and squatting seems to take me long to recover from. So I am going to same my energy. The only lower body lifts I am going to continute to do this outdoor season is cleans. We’ll see what happens.

[Mike Young]

Mike Young on March 10, 2005 at 10:58 pm #42703

[i]Originally posted by QUIKAZHELL[/i]
However… Personally I am discontinuing squatting for a while. Ever since I started squatting I have not gotten any faster (in 2 years) and quite often my legs feel heavy and squatting seems to take me long to recover from. So I am going to same my energy. The only lower body lifts I am going to continute to do this outdoor season is cleans. We’ll see what happens.

I’ve noticed some athletes have this problem and I’ve tinkered with this idea as well. Let us know how it goes.

ELITETRACK Founder

[Todd Lane]

Todd Lane on March 11, 2005 at 4:10 am #42704

QUIK-

Do you feel this way squats at just normal load variations of 70-95%? Do you feel same way with squats complexed or 30% 1 rm squat jumps or any type of variation from standard squats?
Just curious.

Thanks.

[cocca]

cocca on March 12, 2005 at 4:39 am #42705

How come doing bench press 3 times a week is a recipe for disaster?

[tg]

tg on March 12, 2005 at 9:19 am #42706

why would you want to bench 3 times a week?

there is no way you could recover properly. even if you could recover the stimulus is redundant, meaning your body will stop adapting in a period of a few weeks.

I see lots of pumpers flat benching multiple times a week and the common denominator is most of them suck at benching.

If you want to focus on getting a bigger bench you can do speed work on flat bench one day and a heavy pressing movement of some variety on another day (flat, incline, floor, rack work, boards). Also, linear periodization (progressive overload) actually works pretty well on bench as long as you do not go for more than 4 or so weeks at a time. Break it up with conjugate periodization as described above and you should get stronger. don’t forget that good technique (arch, tight upper back, leg drive, ect) wil give you atleast 20 pounds and in most cases more than that.