Ah crap sorry typo, yes sets x reps x weight. Ok fixed!.
Still not sure what "
2 x 1/2/3 x 90kgs" means for your back squat. Are you doing two sets of one rep, then two sets of two reps, then two sets of three reps, all at 90kg? That seems like a strange approach. Or is it one set of one, one set of two, one set of three, done twice? That's the Dan John way, right? Still seems like a strange way to go about it. Basically, you're holding back until the very last set of three. I always like to put the greatest effort right up front, when my reserves are full.
You know one of things really stuck out to me on that DJ article I posted on the other thread is making sure that your workouts cover the whole picture. His 5 movements to me are a good way to do that in the gym and in total I have 15 exercises I do a week so there is some pretty decent variation too, then add in the sets/reps/weight and it can be quite variable and flexible at the same time. So like the article linked below states I think consistency is important, and having a plan that you can "punch the clock" and go to work, but also have some flexibility like you have to work on some weaker lifts or a favorite lift more.
Yeah, at some point over the last year or so, I moved from a body part focus to a full-body focus. I really like your organization that way. I'm trying to do the same thing with my "bottom/middle/top" structure, and also now by incorporating one assistance, one rotational, one plyometric, one stabilizer, one mobility, and one martial exercises. I gotta get a little more efficient with the first three st exercises so that I can get to all the rest, but I also like the idea of really focusing on just getting stronger for 6-12 months before I get serious about everything else. I'm sticking with Rip's notion of strength being the basis for everything else. That just makes tremendous sense to me.
Something too I noticed with your plan is you have more high cost lifts than I do, you will be running up close to a max lift on 3 lifts a day and probably do close to 3 x 15-20 reps at >75% of your max. Whereas if you look at mine I really only have one lift that will be done at that level a day (DL&Press on Mon, Squat on Wed, Bench on Fri) maybe two on Mondays but the press is less intensive for me at a max level for some reason. The rest I am planning on going by how I feel that day.
Maybe I've misrepresented things, but really, I have just one heavy lift per workout. The DL and Squat will be done with a 1RM most days, but the max will vary between 90-95%. The last few weeks I've been doing the 1RM at close to 100%, but that was just to establish what a true 1RM is for me on those lifts. My usual MO has always been to work a little below that. The Bench Press might also become a 1RM lift again if my shoulder can tolerate it, but then that would make Wednesdays the only day with two 1RM>back off sets exercises. On Friday, the 1-Dumbbell Rows are intended to be my really heavy exercises. I don't find the OH Presses that taxing, even now as I start to push them. Maybe in a few months, when I'm strong enough to push 1RMs, but right now I'm mostly doing them in the three-rep range. I simply can't maintain good form and really push the OH press at the moment. My right side always takes over and I zig-zag up. But I'm working on it . . .
The funny thing is that as I get stronger, almost all the basic exercises are becoming heavy to some extent. It's just as I've read, where the more you train, the less you need to do but the more you need to rest and allow adequate recovery time. I've been going at it, with varying levels of consistency, for about three years now. This is probably the longest period over which I've done strength training on a fairly consistent basis, and the first time I've taken the squats and deadlifts seriously, so I'm entering virgin territory. I've got to keep my wits about me and make sure I avoid overtraining, but I'm really enjoying how quickly I tense up these days. The muscles seem to activate right away. They know that something heavy is coming their way.
One other thing to discuss, from your post about not making the lift, I have read some about how failing lifts in training is a big no-no. I don't know if this is true or not but just something to think about. Before a workout in your mind have you considered setting a generic max in your head? It might be good practice especially after you get more comfortable with your numbers. So for example even though your true max might be 355 for the DL, you might say well today I am going to hit 345, once you hit it you are done. Then next week depending on how that lift went you can do it again or if it went easy hit 350? This frame of thought might prevent the missed lift and also limit the wear and tear from hitting a true max for each day. Does that make sense? I'll try to find an article about the process.
I'd like to see that article. My sense is that it's just someone's opinion, and there are no real physiological reasons to avoid failing a lift. If the claim is that it's bad mentally to get in the habit of failing, well, that really depends on the person.
Still, I generally agree with you, and I don't usually attempt true 1RMs. My usual MO is to do 1-2 reps maxes (and then back-off sets) until the weight begins to feel easy, then jump up 20 pounds for a new 1RM.
Still, in the intensity versus volume debate, I tend to favor the former. Reading through RDL's stuff, I've discovered this is the Arthur Jones/Dorian Yates approach too, whereas Ahhnold and others favor a volume approach. I think I first saw it on a link you had, maybe Bruno's? Whoever it was, they said that basically, your 1RM is how strong you are, and you need to always be pushing that. Not necessarily every workout, but on a fairly consistent basis. I would say once a month, minimally. On Monday's workout, I had no intention of doing a 1RM. I felt like crap. My intention was to do 3x3x315 and then 2-3x5x275. I had also sensed the week before that 255 was my true 1RM. But, you never know; last week I had no business attempting an AtG squat at 275, but I did it! With the DLs, I had been progressing pretty well for a couple of months, and I thought that perhaps the week prior's workout might've been sufficient stimulus to make me 10 pounds stronger, as I had gone up in 10-pound increments in consecutive weeks several times already. I also wanted to see those six 45s and two 25s on the bar. So I dunno. Next week it would probably be prudent to stick to a 3x3 or 3x5 plan, but I may go for 365 again, and then, whether I fail or succeed, come down in 10-pound increments and add reps when I can. This seems like the best way to maintain maximal intensity (i.e., stimulus), and I seem to be able to tolerate it. If I start to feel overtrained, I'll back off.
9 Tricks for Consistent Workouts
1: Be Accountable to an External Influence
Be Accountable to a Program
Yah programming is important, but I've never followed a fixed program. I'm constantly tweaking my "program," based on the bio-feedback I get, the stuff I read, etc. I would never do this or that exercise, x amount of sets/ reps, x times a week, just because somebody's program told me to.
Be Accountable to a Training Partner or Coach
Got that covered. Abide and everyone at BRS!
Be Accountable to a Competition Date
I don't compete.
2: Optimize Your Internal Software
Act As If
Yeah, it's important to force yourself to work out or run on those days you don't feel like it. You'll always feel better afterwards, even if it was a shitty session/run. And a reduced workout is always better than no workout.
Cut Yourself Some Slack
Oh yeah, I always accept sucking. You never suck for very long. The human body is great at improving under a consistent stimulus.
Base Goals Around Behaviors, Not Outcomes
"The key is to find your poorest habit patterns and then replace them with more productive ones."
Easier said than done. I know I need to sleep 1-2 hours more a night. Whenever I get in 7-8 hours, I feel much better than when I get in 5-6. But it's a virtuous circle; if I train reasonably hard for an hour a day, I tend to sleep well.
3: Encourage Consistency
Use Complementary Training
"Are you busting your ass trying to be good at something, when the truth is, you might be far more capable in a different but related discipline?"
Ha, like am I better at lifting than running? Maybe, but I enjoy running more. Although, the stronger I get, and the bigger the lifts, the more I like lifting. It always used to feel like such a chore getting through all those rinky dink bodybuilder exercises, like lateral raises. Good riddance, and hello heavy squat!
Employ a Semi-Flexible Training Schedule
Yes, this is key for me. I think I have a pretty good set up. My most important lifts happen on Monday and Wednesday. If I'm short on time Monday, I can just do deadlifts, and do the rows the next day, or wait until Friday's rows. Same on Wednesday, when I can just do either the squats or the bench presses if I'm pressed for time, and do the other then next day. One way or the other, I'm almost always assured of getting in those four lifts--DL, Rows, Bench, and Squat--every week now. And I think it shows in the progress I've been making lately. I'm trying to employ the same flexibility in running, where I'll just run a few miles if that's all the time I've got.
Use Compulsory/Optional Exercise Categories
Yep, I've been organizing my lifts this way for a while now. Just 2-4 compulsory lifts per workout. Lately I've cut down the optional ones to about two, with another several non-ST-type exercises, so I have a better chance of actually doing them.
It's Not About Discipline!
"If you've got a few tricks I
haven't thought of, please share them"
Two words: home gym.