5RM gives a better training effect in late novices and early intermediates and is less subject to random variations in technique for success.

Posted this in the NC thread, going to crosspost here to see if I get any takers.

I'm going to be running Dave Tate's six weeks bench press cure program in order to increase my lol bench. At the same time I don't want to just maintain my squat (which has very much room for improvement) or my DL if I can help it.

Basic program can be found at http://www.t-nation.com/free_online_...nch_press_cure (page 3).

I'm thinking of combining it with 5/3/1 and train 4/week. So 2 days I'll be doing the bench thing, two other days I'll be doing squats/DLs per 5/3/1.

It will basically look like this:


Tuesday
Squat day 5/3/1

Accessory stuff:
- Quads: lighter front squats (f leg presses imo)
- Back: back extensions
- Abs: Weighted planks or side planks


Thursday
Max effort 6 weeks bench press


Saturday
Deadlift 5/3/1

Accessory stuff:
- Hamstrings: GHRs
- Quads: eh...more front squats? Dunno. Don't like the sound of neither leg presses, lunges or hack squats.
- Abs: same as above


Sunday
Dynamic effort day six weeks program

Will include presses in the free time here I think.


Planning to run a small surplus while doing this, like 500 cals above maintenance.


Would appreciate any feedback.

What is wrong with lunges? I do them occasionally and feel like they work my hamstrings and groin area muscles more than my quads anyways.

http://www.youtube.com/watch?v=ZkC5abEy3AY

or split squats

or step ups

Mostly just my impression and some regs (tbk?) dissing them, I haven't ever tried them myself.


Hm, I wonder how much weight/many reps I could do with those...

Step ups sound good too, thanks.

The bulk of my isolateral lower body work includes simultaneous OH work like this.

A+

The bulk being like 2% of overall yearly training volume since only when I kettletard outside is this an option. Though I guess OH Farmer's Walks are similar.

Skullcrushers in the background, very nice.

Pretty sure that dude in the background is hitting on you. brownchickenbrowncow


I'm pretty set in my ways so don't mind me. Lunges will make you sore in places you probably haven't felt sore from squats or deadlifts, so that's probably a good thing.

So will doing 500 BW squats, guess that is probably a good thing. Blah blah blah DOMS.

Nit.

Just quickly read up on smolov jr. and was wondering if i could use the set/reps scheme from it while alternating lifts (bench/press alternating instead of 4 days a week benching, same for squat/deadlift). Any reasons why this wouldn't work?

Yes. That makes no sense. The volume/intensity adaptations wouldn't be correct.

Figured that was probably gonna be the answer, thanks.

Gonna start a smolov jr. cycle today for bench and deadlift. Anyone have experience with it? It seems like there is some conflicting information about whether you can stretch it out over 4 weeks (going just MWF 4 weeks instead of MWFS 3 weeks) and whether you should do any assistance work. I was leaning towards 3 times a week with some very minor assistance like a few sets of chinups 2x a week and maybe back extensions or GHR's.

I started the bench cycle in my log doing the program as developed. I am keeping total intensity low (i.e. squatting heavy once per week, dynamic effort otherwise) for recovery reasons. I'm not sure that a Smolov cycle for deadlifting is such a good idea. 10x3x80% 1RM DLs? Good luck with that.

Smolov Jr DL will probably kill you. Why not squat instead? The program was designed for that.

I had a thought. Do 6 x 6 deadlifts @ 70% of your max today, wake up tomorrow and give us a progress report. For laughs.

http://www.sixpacknow.com/joe_abs.html

what u guys think of the weight training listed there?
if i wanted to only increase strength/lose body fat and not gain more muscles is switching to 4-6reps enough?

The weight training plan looks awful (I especially like the 4 sets of 15 reps for deadlifts.) You should check out the FAQ and then post any questions you have in the beginners questions thread.

my right hip has felt ****** for a couple weeks on squats, only bothers me at the bottom position of squatting though, and hasnt affected my deadlift. I could squat and deal with the soreness/pain for sure, but maybe a few weeks off will make it go away. From the stuff ive read on smolov jr. (random links on google, if anyone has a good write up about it, please link it here) you can do it for DL, and im gonna try it, i know its gonna be brutal. progress report will be in my log, feel free to read it tomorrow and laugh at me. prob gonna set my 1RM as a little lower than it actually is (maybe 95%).

http://startingstrength.wikia.com/wi...rting_Strength

Near the bottom there's links to writeups of Smolov programs, and some alternative programs. No idea whether the writeups are good or not.

Question about 5/3/1. What does everyone think of doing the main lifts on two days per week (e.g. Mon:squat/bench, Fri:dead/OHP), but then putting assistance lifts on say Wednesday by themselves?

Wendler covers that in his book and iirc suggests the exact same thing.

I just bought the book yesterday, but didn't see it when I skimmed through it. Thanks.