Stripping it down to basics

WHIP IT!

There was a thread here recently detailing a programme which consists of simply Bench-pressing, Squatting and Deadlifting.

I thought I'd give it a whack for a couple of months - as much out of curiosity or anything. And also because I would like to improve my ability in all three lifts.

Thing is, I can probably only do three days a week in the gym whereas am I right in saying the programme called for four sessions? If it was really necessary to do four I'll make it my business to.

How would it work - am I to take the programme literally, as in perform NO supplementary exercises whatsoever?

Supposing the days I plan to go were Monday-Wednesday-Friday - what order would I do the respective lifts in? Or would you change it from week to week?

Any other advice or guidance most welcome.

Thanks.

Hanley

WHIP IT! wrote: »

There was a thread here recently detailing a programme which consists of simply Bench-pressing, Squatting and Deadlifting.

I thought I'd give it a whack for a couple of months - as much out of curiosity or anything. And also because I would like to improve my ability in all three lifts.

Thing is, I can probably only do three days a week in the gym whereas am I right in saying the programme called for four sessions? If it was really necessary to do four I'll make it my business to.

How would it work - am I to take the programme literally, as in perform NO supplementary exercises whatsoever?

Supposing the days I plan to go were Monday-Wednesday-Friday - what order would I do the respective lifts in? Or would you change it from week to week?

Any other advice or guidance most welcome.

Thanks.

Link to the program?

If you can only train 3x and the program calls for 4 day weeks, just go Mon, Wed, Fri, Mon and then start the next "week" on wed, fri, mon, wed. etc etc...

yomchi

WHIP IT! wrote: »

There was a thread here recently detailing a programme which consists of simply Bench-pressing, Squatting and Deadlifting.

I thought I'd give it a whack for a couple of months - as much out of curiosity or anything. And also because I would like to improve my ability in all three lifts.

Thing is, I can probably only do three days a week in the gym whereas am I right in saying the programme called for four sessions? If it was really necessary to do four I'll make it my business to.

How would it work - am I to take the programme literally, as in perform NO supplementary exercises whatsoever?

Supposing the days I plan to go were Monday-Wednesday-Friday - what order would I do the respective lifts in? Or would you change it from week to week?

Any other advice or guidance most welcome.

Thanks.

Reading my mind!
I started today. Haven't been in the gym in months due to a rotator cuff strain. It's still there but not too bad. Benched and squatted today like an old man, I had to leave the ego outside in the car park.
I'd be interested in that link also.

WHIP IT!

Hanley wrote: »

Link to the program?

If you can only train 3x and the program calls for 4 day weeks, just go Mon, Wed, Fri, Mon and then start the next "week" on wed, fri, mon, wed. etc etc...

Amazingly, I never thought of this! - thanks H!

There was a thread about it, I didn't read the thread in detail and consequently I may be over-simplifying what I thought it was about, too much.

Hanley, I think you may have mentioned it was a succesful programme used by some Eastern European "Guru" type coach?

I'll have a quick gander and post a link to the thread in an Edit... was only a week or so ago...

Hanley

WHIP IT! wrote: »

Amazingly, I never thought of this! - thanks H!

There was a thread about it, I didn't read the thread in detail and consequently I may be over-simplifying what I thought it was about, too much.

Hanley, I think you may have mentioned it was a succesful programme used by some Eastern European "Guru" type coach?

I'll have a quick gander and post a link to the thread in an Edit... was only a week or so ago...

It'd be Boris Sheiko I was talking about. Go onto EliteFTS and look for some of the programs thru their. Or hope Malteaser's around and will link you to the one she ddi and got good results out of!

oq4v3ht0u76kf2

I think it was the programme I mentioned in this thread that you're on about mate?

Looks like there could be a few of us starting it in January, kevpants was saying he might give it a shot as well...

oq4v3ht0u76kf2

WHIP IT! wrote: »

There was a thread here recently detailing a programme which consists of simply Bench-pressing, Squatting and Deadlifting.

I thought I'd give it a whack for a couple of months - as much out of curiosity or anything. And also because I would like to improve my ability in all three lifts.

Thing is, I can probably only do three days a week in the gym whereas am I right in saying the programme called for four sessions? If it was really necessary to do four I'll make it my business to.

How would it work - am I to take the programme literally, as in perform NO supplementary exercises whatsoever?

Supposing the days I plan to go were Monday-Wednesday-Friday - what order would I do the respective lifts in? Or would you change it from week to week?

Any other advice or guidance most welcome.

Thanks.

From what I can tell based on the link in the other thread yeah, it's as it says on the tin... 5 days a week, one exercise per day. Although he does say you can cut it down to three days a week by doing light squat with heavy bench and light bench with heavy squat, deadlift still gets it's own day.

If you can really only spare three days a week I suppose you'd be best of doing something like:

Mon: Light Bench & Heavy Squat
Wed: Light Squat & Heavy Bench
Fri: Deadlift

He also advises doing a lot of static stretches after the workout, though I'm not entirely sold on the static stretches myself. Are you thinking of giving it a shot mate?

WHIP IT!

Troy Moldy Aerosol wrote: »

From what I can tell based on the link in the other thread yeah, it's as it says on the tin... 5 days a week, one exercise per day. Although he does say you can cut it down to three days a week by doing light squat with heavy bench and light bench with heavy squat, deadlift still gets it's own day.

If you can really only spare three days a week I suppose you'd be best of doing something like:

Mon: Light Bench & Heavy Squat
Wed: Light Squat & Heavy Bench
Fri: Deadlift

He also advises doing a lot of static stretches after the workout, though I'm not entirely sold on the static stretches myself. Are you thinking of giving it a shot mate?

That's the link I was talkin about, yep! Thanks

I think I will give it a shot Man, yeah. Just for a change and, as I said, improve all the major lifts.

I aint any kinda serious weightlifter but I do lift a couple or three days a week and have let my routine kind of unravel lately out of boredom as much as anything.

This looks interesting and worth trying for 6/8 weeks.

I think I will work off the three-day routine you've thrown together there although I may swap Monday and Wednesday as if I squatted to max on Monday there's no way I'd be able to do squats of any kind just two days later.

Thanks alot lads for your input and feel free to keep it coming.

Hanley

I haven't read it, but static stretching post workout, and really forcing it can be amazing for recovery.

oq4v3ht0u76kf2

WHIP IT! wrote: »

That's the link I was talkin about, yep! Thanks

I think I will give it a shot Man, yeah. Just for a change and, as I said, improve all the major lifts.

I aint any kinda serious weightlifter but I do lift a couple or three days a week and have let my routine kind of unravel lately out of boredom as much as anything.

This looks interesting and worth trying for 6/8 weeks.

I think I will work off the three-day routine you've thrown together there although I may swap Monday and Wednesday as if I squatted to max on Monday there's no way I'd be able to do squats of any kind just two days later.

Thanks alot lads for your input and feel free to keep it coming.

I thought about having to do the light squat after the heavy squat and at first I thought maybe it might make sense to have the deadlift in the middle of the two but if you do it that way you're doing your heavy squat and then your heavy deadlift with just a one day break - both of which will have a huge impact on your legs. Whereas this way, although you do need to squat twice in 3 days you're only looking at ~60% on the second of the days which is a huge rest before having to put in 100% effort in the deadlift with only one day gap.

The way I rationalised it was:

Leg Effort M-W-F if you do deadlift in the middle: 100-100-60
Leg Effort M-W-F if you do light squat in the middle: 100-60-100

And you also have Sa and Sun between your max. effort leg days you you'll always have at least two days between them. Just my opinion anyway, I'll be doing it over five days myself I think.

Hanley, I remember you mentioning that before somewhere in your log I think... when you mean really forcing it, are we talking holding the stretch at it's max. for 30 / 45 seconds and doing it repeatedly or what do you mean like? I've never really thought of stretching as an "active" recovery... it's always been more of a passive / preventative thing for me.

WHIP IT!

Troy Moldy Aerosol wrote: »

I thought about having to do the light squat after the heavy squat and at first I thought maybe it might make sense to have the deadlift in the middle of the two but if you do it that way you're doing your heavy squat and then your heavy deadlift with just a one day break - both of which will have a huge impact on your legs. Whereas this way, although you do need to squat twice in 3 days you're only looking at ~60% on the second of the days which is a huge rest before having to put in 100% effort in the deadlift with only one day gap.

The way I rationalised it was:

Leg Effort M-W-F if you do deadlift in the middle: 100-100-60
Leg Effort M-W-F if you do light squat in the middle: 100-60-100

And you also have Sa and Sun between your max. effort leg days you you'll always have at least two days between them. Just my opinion anyway, I'll be doing it over five days myself I think.

Of course. You're absolutely right. I didn't think that through whatsoever! Thanks

Just one thing - as I will be doing it over three days and therefore having a "Light Bench" day. Would it be ok to do dumb bell pressing on this day, just for a change and because I quite enjoy it - or is it imperative to stick to the disciplines stated, ie - the three major lifts?

Wait, one MORE thing - are you and Kevpants thinking of keeping a log in the sub-forum when you start? I may keep one at the same time if you do. Might be handy.

oq4v3ht0u76kf2

I imagine it would be okay to do DB presses that day, especially as you're not a competing powerlifter. He champions the programme as having four components: bench, squat, deadlift, compete. So it really does seem to be geared towards getting you ready for competitions, so if you're not competing then I can't see why you wouldn't be able to swap the bench for the DB bench on light days. It'll be interesting to see what effect it has on your gains compared to say mine if we follow the same programme!

Yeah, I'm gonna start it on January 2nd and I'll be keeping a fitness log to go with it in the forum.

WHIP IT!

Troy Moldy Aerosol wrote: »

I imagine it would be okay to do DB presses that day, especially as you're not a competing powerlifter. He champions the programme as having four components: bench, squat, deadlift, compete. So it really does seem to be geared towards getting you ready for competitions, so if you're not competing then I can't see why you wouldn't be able to swap the bench for the DB bench on light days. It'll be interesting to see what effect it has on your gains compared to say mine if we follow the same programme!

Yeah, I'm gonna start it on January 2nd and I'll be keeping a fitness log to go with it in the forum.

Good Stuff. I think I'll start next Monday (Dec 29) and will try to remember to keep the log.

By the way - if your log shows you're getting better results than me, I'm just gonna start lying!

WHIP IT!

Yeah, I know, I know - nobody likes the guy who keeps replying to his own thread!

But, I've just read through the article (linked above by Rob properly for the first time and am amazed by it's claims. I don't doubt them - I have no reason to - in fact, I pray that they're accurate!

So my "heavy bench day" will be a small warm-up followed by just five sets of five reps at a heavy-ish weight I can manage. Then stretch, hit the shower and gone??

Ditto Squat day and DL Day?? :eek:

I don't know what to say - except, it's gonna be interesting!

oq4v3ht0u76kf2

That's the beauty of it man; five tough, hard sets then bam... stretch, shower and out the gate with some left in the tank! I personally think one of my biggest problems will be feeling like I'm not doing enough, but I also know that I'm gonna make damn sure every one of my 25 reps for the day is perfect because it's not like you have anything else to distract you or "make it up" on.

WHIP IT!

Troy Moldy Aerosol wrote: »

That's the beauty of it man; five tough, hard sets then bam... stretch, shower and out the gate with some left in the tank! I personally think one of my biggest problems will be feeling like I'm not doing enough, but I also know that I'm gonna make damn sure every one of my 25 reps for the day is perfect because it's not like you have anything else to distract you or "make it up" on.

That's what I was thinking too. Some days when you have a few exercises planned and maybe you begin with Bench and rush through it because you're already thinking of chin-ups, rows etc. Or you don't really perform it too good and tell yourself "I'll make it up on the next exercise" etc

Like you said, get in, bam-bam-bam-bam-bam and out of Dodge.

It's different, I'll give it that!

Roper

It's all good and all but what about the shoulders? Worry about the lack of pulls in there?

WHIP IT!

Roper wrote: »

It's all good and all but what about the shoulders? Worry about the lack of pulls in there?

I'm worried about the apparent pack of EVERYTHING in there. But it's got my attention - I'm intrigued!

So I'm looking forward to giving it a bash.

Hanley

The only possible way I could see it being successful is if you're hitting 5 sets of pretty much 5 rep maxes. Like you'd wanna be taking 8-10 minutes between sets nearly.

WHIP IT!

Hanley wrote: »

The only possible way I could see it being successful is if you're hitting 5 sets of pretty much 5 rep maxes. Like you'd wanna be taking 8-10 minutes between sets nearly.

It looks too good to be true, doesn't it... I'm sure I'm missing something in it somewhere!

For example, right now I have my bench at a 3rep max of 110kg - So I was considering, after some light warm-ups sets, of attempting five sets of 5x90kg??

I dunno. I'm gonna need some convincing that '5x5 @ 90kg, stretch, shower, home' is going to improve my bench press??

Hanley

WHIP IT! wrote: »

It looks too good to be true, doesn't it... I'm sure I'm missing something in it somewhere!

For example, right now I have my bench at a 3rep max of 110kg - So I was considering, after some light warm-ups sets, of attempting five sets of 5x90kg??

I dunno. I'm gonna need some convincing that '5x5 @ 90kg, stretch, shower, home' is going to improve my bench press??

I dunno man... how long do you plan on running it for? Say if it's 6 weeks I'd set a goal fo 110 5x5 maybe. And work back, so it'd be;

110 5x5
105 or 107.5 5x5
102.5 or 105 5x5
100 or 102.5 5x5
97.5 or 100 5x5
95 or 97.5 5x5

You could make it harder initially by pausing the first week or two for a count of "one one thousand" on your chest. If that's still too easy, go "one one thousand, two one thousand".

WHIP IT!

Hanley wrote: »

I dunno man... how long do you plan on running it for? Say if it's 6 weeks I'd set a goal fo 110 5x5 maybe. And work back, so it'd be;

110 5x5
105 or 107.5 5x5
102.5 or 105 5x5
100 or 102.5 5x5
97.5 or 100 5x5
95 or 97.5 5x5

You could make it harder initially by pausing the first week or two for a count of "one one thousand" on your chest. If that's still too easy, go "one one thousand, two one thousand".

Thanks H - but to be honest, it's not figuring out the route I want to go that's causing me concern. I just have difficulty believing that by doing five sets of five reps at 95kg (as per your chart for example) it will enable me to do 5x5 @ 100kg a week later?

I'm giving it a shot either way because I just have to see for myself what - if any - effect this programme can have.

oq4v3ht0u76kf2

I'm pretty much feeling the same way, I posted a few months ago about having plateaued my bench and Hanley and others advised breaking from it for a couple of weeks and doing rows, face pulls, etc. - sure enough, it worked like a charm. So, I'm worried that just doing the 3 lifts will not be enough but it's an experiment I definitely wanna try. Think I'm gonna start on the 27th myself as well mate, I'm actually dying for it now!