Powerlifting and assistance work

Fazc said:Robbo I was lifting twice a week for about 4 months this year, loved it. I did conditioning/cardio stuff on another 4 days of the week. I did the 2-Day version of the Juggernaut Method (TJM), which is a 4 month plan by Chad Wesley Smith, it's waves volume up and down over 4 months and focuses a lot on rep PRs. The other lift of the day was done using 531 or skipped if I felt tired. It basically looked like this:

Sunday - Squats (TJM), Press 531
Wednesday - Bench (TJM, Deadlift 531
Sunday - Deadlift (TJM), Bench 531
Wednesday - Press (TJM), Squat 531

So it went across 2 weeks. You could drop the 531 work and do it all in a week though, no problem. I didn't feel I got s**t from the 531 stuff.

Accessories were minimal. Just stuff I felt I needed for balance like Chins, Dips, Curls, Leg Press. A little lower body stuff on Sundays and a little upper body stuff on Wednesdays.

I felt really good on this, coming into every session I felt strong as f**k.

DomRedshaw said:with u mentioning overhead pressing and some kind of rows, id do something like:

1st minute = any kind of overhead press
2nd minute = rows or pull ups
3rd minute = rest
repeat 2 more times

better than nothing n adds no more than 10 mins onto your sessions.

IainKendrick said:I mostly train twice a week.

Monday
Deads
Bench
Squats

Friday
Squats
Bench
Deadlifts.

For variation I'll do beltless and paused squats, close grip benching and a bit of paused or halting deads. Closer to a comp less variation.

I'll fit in some other lifts if I can. Depends on the volume on the main lifts. Sessions can take nearly 3hrs when volume is at its highest

Fazc said:I think when you're really busy with work and want to train four times a week, it can quickly slip into a cycle of rushing to the gym, rushing to eat and rushing to work with no time to actually relax and recover. Not a good way to make gains imo.

Cut way back, get your body used to it. I'm back to training four days a week now. But i know when things get busy I have that option to cut back and gains won't slow.

IainKendrick said:I'd love to train more but life's a b**ch. I use the Russian Masters template for much of the stuff I do. Normally repeated volume blocks, then peak for a comp.

I'll be getting an extra session in as of next year. It'll be some extra benching probably.

GATES said:I train twice a week with working 100+ hours a week


Squat deadlift leg press

Bench cgbp should press upper back


Done.

Done ok nowt mega and around 118kg bw

EllD90 said:How would you incorporate deadlifts with the RSMR?

Robbo said:
Oh and get your journal back up and running on here!

Robbo said:
Got some chunk back on then I see mate

JC said:I train just twice a week mate. Usually I do:

Tuesday: Squat, bench

Thursday: Deadlift, Log, back & bis

seems to work quite well at the mo'