The squat every day end point is the 22nd.
I was toying with 531 for weightlifting, squatting every other day, pulling every other and doing upper by feel (military press probably daily).
This is almost the Deszo Ban program/split. (Also read this.)
The Deszo Ban program just makes more sense to me than running the modified 531. I don’t have to check a calculator ever, and with the current small amount of mental burnout plus actually going with general gym advice I’m going to start stupid light think ~60% 1rm for first 7×3 work sets, it’ll only take 10-12 weeks to be hitting big PRs.
I also want to get my press up. My favorite gym metric right now is the old school pre-1972 3 lift Olympic total.
Doing a shit ton of low rep sets makes sense to me.
Lots of front and back squats. Lots of power cleans, power snatches, deadlifts, various rows, and chins.
Lots of jerks, presses, benches, and some shoulder, tricep, and chest assistance work.
I fully intend to do roughly the 50 sets of squat or pull, and 30 sets of pressing daily sticking mostly to sets of 3-5 and only resting a minute between sets.
Sans the main lifts I will go higher reps in the assistance work, but still to the keeping it easy mantra.
Sets of 10 with what I could hit for easily 20. Lots of sets.
Tumble, jump rope, or row to end.
If I thought I was recomping now this is going to be scary.
I’m simply going to let my body weigh as it pleases which means a nice recomp. I’ll get leaner and visibly more muscular.
This split will make some fast strength gains.
Fuck it, may as well log this in a 99ยข notebook as well.
This is something of a higher volume Easy Strength (it’s a Pavel/ Dan John program, look it up).
The PRs that come from this are impressive.
I used to naturally train like this, back to 19, back to training like a barbarian.
I doubt I’ll be taking the 7th day off though.
What it’ll look like:
Legs (Ever Other Day)
10-15 sets back squat
10-15 sets front squat
Up to 30 sets assistance, likely partials,isometrics, low back, jumps and kb swings, very little hamstring work.
Pull (Ever Other Day)
10 sets power snatch
10 sets power clean, some jerks
10 sets deadlift variation
Up to 30 sets various pulls and chins, some jumps,some isometrics.
Press (Daily)
10+ sets military press
10+ sets btn press
Grab bag: bench/dips/dumbbell press/jm presses/lateral raise/ cable fly/isometrics.
I’m quite amped up to do this, and I’d say that this is how I’ll be training for the rest of the year unless MMA comes up (a possibility, but who knows). Actually fuck it, I could do this and train MMA daily (check how Bill March say he was playing loads of pickup basketball and semi-pro football while at York Barbell). There’s no such thing as overtraining. I simply need to get money in order to train full time.
-J