Steve, Brent, Dean-o:
Here's an example template of how to program ME training over a month. The goal is to break a record on the raw deadlift. I'll assume that you have a reasonable 1RM goal in mind. If not, divide your 5RM by 0.82 to come up with a theoretical 1RM (I recommend low-balling the 1RM weight).
WEEK1:
Conventional DL
50% of 1RM x 5 (1 set of 5)
60% x 3
70% x 1
80% x 5
Front Squats
Work up to a 5RM.
Good Mornings
3 x 8 (3 sets of 8 reps)
WEEK2:
Conventional DL
50% x 5
60% x 3
70% x 1
80% x 1
90% x 3
Front Squats
Work up to a 5RM (same weight as last week)
Good Mornings
3 x 8 (same weight as last week)
WEEK3:
Conventional DL
50% x 5
60% x 3
70% x 1
80% x 1
90% x 1
95% x 1
100% x 1 (new 1RM)
Front Squats
Work up to a 3RM
Good Mornings
3 x 8
WEEK4:
Conventinal DL
50% x 5
60% x 3
70% x 1
80% x 1
That's it. Week 4 is a deload week that lowers the volume to enable recovery.
2 comments:
NOTE: This is Wendler's 5/3/1 program. It can be applied to other lifts as well.
Note that this is specifically a *ME* program (Max Effort). In that sense, it only makes sense if you break up your training in a ME/DE (dynamic effort)/RE (repetitve effort) spit.
This workout has very low volume working up to high intensity on week 3. That's why I feel if you are able to do more volume without overtraining, you should. It will lead to more rapid gains.
If you are able to recover from heavy deadlifts week-to-week, it isn't necessary to follow this type of program, and you can just deadlift fairly heavy every week and do a lot of assistance exercises to work whatever weak points you feel need it.
Also, I'm not sure what part of deadlifts front squats are for.
I agree with Nathan on the volume, but not necessarily the ME/DE part. You can follow a ME program without doing any DE, especially since over the last few years DE has fallen a little out of favor.
The two topics of volume and intensity fall together in this though, because DE is generally done at 60-80%, where power is maximum. However, it's common practice to only consider sets of 2 (for example, 8 x 2) as dynamic effort based on Louie Simmons recommendations. I think that this is a mistake. You achieve a much better training effect by doing more reps per set with those percentages, but should still be able to keep the speed up. For example, there is no reason that doing 70% 4x4 should be unreasonably slow compared to 8x2, but the training effect will be greater because it's more metabolically demanding. Remember, speed is NOT the key factor in powerlifting, strength is, so even if your speed work isn't lightening fast it shouldn't really be that big of a deal.
So, in a sense, you can be doing what amounts to a RE/DE combo instead of pure DE work, which still keeps you far from failure (and CNS fatigue) but still works speed and builds muscle.
Wow I totally went off on a tangent here.
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