How often for each lift?

[graeme87]

There are routine that have you benching, squatting and deadlifting once a week, twice a week and three times a week.

What works best for you and what does your routine look like at present? Please give sets reps and % of max worked with as I have done bellow:

Squat day

Squat 3 sets of heavy doubles increasing in weight each set (80-95% of max)
Box squats 4 sets of 5 reps (70-80% of max)
Front squats or Leg press 3 sets of 6-10 reps
Abdominal work 3 sets or 6-8 reps (usually weight sit-ups)

Bench day

Bench 3 sets of heavy triples increasing in weight each set (all sets 80-90% of max)
Bench 3 sets of 5 reps (weight for these set is 70-80% of max)
CG bench or rack lock outs 2 sets 3-5 reps
Tricep extensions 5 sets for 6-10 reps

Deadlift day

Deadlift 3 sets of heavy doubles increasing in weight each set (80-95% of max)
Deadlift 4 sets of 5 reps (70-80% of max)
Bent over rows 3 sets 6-8 reps
Dumbbell shrugs 3 sets of 8-10 reps
Pull-ups 3 sets to failure
(I used to do powercleans or clean and jerk instead of the shrugs and pull-ups but I wanted a change)

I also like to throw in some shoulder press, bicep curls and rotator cuff work on a separate day if I’m not to worn out from the previous workouts.

[graeme87]

Bump

[Sasso09]

Well i've taken a number of routines and put them together... currently im doing the russian squat routine, which has me squatting 3x a week, im using ed coan's modified Pull and ryan kenellys modified bench, which is 2x a week ( i believe doc.sust has it on sticky). As far as the reps and percentages, the squat routine starts out at 70% for doubles and goes up 5% each week and goes in between 2-5 reps depending on the day with 6 sets. The bench starts at 65% on regular bench day, the second day is a speed bench day which starts at 50 or 55%, i believe they go up in increments of 5% a week as well, always staying at 3 reps, 6-8 sets. The DL which is once a week is pretty much the same as the bench as far as reps sets and percentages, as far as what the "BEST" is... i really don't know if theres a best, but i'm keeping a journal of my current progress, i'll let you know how it works for me.

[graeme87]

So you are squatting 3 time a week and DL once a week, personally for me I couldn’t do that.

I feel my legs get hit hard with one heavy squat day and one heavy DL day I wouldn’t have enough left to do 2 more squat days even if they were light but the point of this thread is to hear what works for different people.

Thanks for your reply, I look forward to hearing your progress.

[Scott78]

Im very similar to Sasso09

Im squatting three times a week (although wedsnesday slightly lighter weights)

Mon - Squat, Bench Press, Barbell Row
Wed - Squat, Incline Bench, Deadlift
Fri - Squat, Bench Press, Barbell Row

heres the program im following http://www.geocities.com/elitemadcow...Linear_5x5.htm

[quarry206]

not to give a weak answer.. but if it works for you then it works...

but i would say do like 9 weeks of multi times a week, and then do 9 weeks of once a week so you don't burn out your CNS. i switch my routine about every 3-4months and right now working on deadlifts multiple times a week, but usually do everything once a week.. multiple times a week. just don't do it too much for too long.

[Doc.Sust]

keep it simple.

sat squat and deadlift variations

tues shirted press

wednesday deadlift and squat variations

fri press variations

[Doc.Sust]

There are routine that have you benching, squatting and deadlifting once a week, twice a week and three times a week.

What works best for you and what does your routine look like at present? Please give sets reps and % of max worked with as I have done bellow:

Squat day

Squat 3 sets of heavy doubles increasing in weight each set (80-95% of max)
Box squats 4 sets of 5 reps (70-80% of max)
Front squats or Leg press 3 sets of 6-10 reps
Abdominal work 3 sets or 6-8 reps (usually weight sit-ups)

Bench day

Bench 3 sets of heavy triples increasing in weight each set (all sets 80-90% of max)
Bench 3 sets of 5 reps (weight for these set is 70-80% of max)
CG bench or rack lock outs 2 sets 3-5 reps
Tricep extensions 5 sets for 6-10 reps

Deadlift day

Deadlift 3 sets of heavy doubles increasing in weight each set (80-95% of max)
Deadlift 4 sets of 5 reps (70-80% of max)
Bent over rows 3 sets 6-8 reps
Dumbbell shrugs 3 sets of 8-10 reps
Pull-ups 3 sets to failure
(I used to do powercleans or clean and jerk instead of the shrugs and pull-ups but I wanted a change)

I also like to throw in some shoulder press, bicep curls and rotator cuff work on a separate day if I’m not to worn out from the previous workouts.

the program you have is fine, but if you want a big pres, you may want a 2nd bench day