I lift three days/week and it's basically this:Big Brain Bradley wrote: ↑Tue Jan 07, 2020 12:49 pmthanks.SAWCE wrote: ↑Tue Jan 07, 2020 10:45 am
Yeah that’s how I would do it. Hit your 3x5 or 5x5c whatever you’re doing now, and then pick a few accessory movements and do 3x12-15. You’ll get a good pump, and the lighter weight will be easier on your joints/tendons, especially if you can figure out a way to include those bands to change the resistance curve.
my only worry is that I might de train only hitting big lifts once a week...my current scheme has a heavy day and a light day. Also pressing and bench pressing heavy and then for volume for both on the same day might also be hard since they use many of the same muscles.
I used to do squats and bench pressing one day, deads and presses the other on 531.
what if I did heavy squats, volume bench one day,
heavy press, heavy deads, pull-ups day 2
volume press, volume squats a third day.
alternatively, I could try to stick with the 4 day plan and move around things so I don't have heavy dead lift day on volume squats day...
Day 1: Bench 531, Squat 531, OHP BB (5 sets of 10), "push" accessory work (tris, chest, shoulders) as time permits
Day 2: Dead lift 531, back/bis "pull" work
Day 3: OHP 531, bench "BBB", upper body accessory work
I add in some abs work most days as well.
This has been working pretty nicely for me. I don't really do much with legs outside of squat and dead lift since I do a bunch of running, biking, and stuff.