Squat bench deadlift 3x a week

[biglumber69]

Like the title says. I am planning in squatting, deadifting, and benching 3x a week. Monday have squat light bench, medium deadlift. Wensday heavy bench,light deadlift. Friday heavy deadlift, medium bench light squats. Has anybody tried this or opinions. I know there are alot of guys on here that know power lifting @weighted chinup @Masters PowerI will do it for 10 weeks. I will do no other lifts except the 3 I mentioned

 

[insertnamehere]

Tell me if I have this correct:

Mon- Squat @light, Bench @light, Deads @ medium

Wed- Squat @ ?, Bench @heavy, Deads @light

Fri- Squat @ light, Bench @medium, Deads @ heavy

 

[biglumber69]

Sorry heavy squat, light bench, medium deadlift on Monday. Heavy bench, medium squat, light deadlift on Wednesday heavy deadlift, medium bench, light squat on Friday. This is what it should have said. Sorry for confusion

 

[MindlessWork]

Damn, that's one killer workout that the heavy hitters here would love.

 

[insertnamehere]

Revised:

Mon- Squat @heavy, Bench @light, Deads @ medium

Wed- Squat @ medium, Bench @heavy, Deads @light

Fri- Squat @ light, Bench @medium, Deads @ heavy

You can definitely do this routine. How successful it is, will be determined by factors including:

Current adaptation
GPP for this routine
Percentages used
Duration of program
Calorie intake
Sleep

One suggestion I can make right now before going further is that you cut the program length to 4 or 6 weeks, deload and start back up for another 4 to 6 weeks. Doing this routine for 10 weeks straight is more than likely too long and only invites the increased probability for injuries.

What percentages are you considering for each light, medium, and heavy session? Lets put a number on it and see how it plays out.

 

[biglumber69]

Revised:

Mon- Squat @heavy, Bench @light, Deads @ medium

Wed- Squat @ medium, Bench @heavy, Deads @light

Fri- Squat @ light, Bench @medium, Deads @ heavy

You can definitely do this routine. How successful it is, will be determined by factors including:

Current adaptation
GPP for this routine
Percentages used
Duration of program
Calorie intake
Sleep

One suggestion I can make right now before going further is that you cut the program length to 4 or 6 weeks, deload and start back up for another 4 to 6 weeks. Doing this routine for 10 weeks straight is more than likely too long and only invites the increased probability for injuries.

What percentages are you considering for each light, medium, and heavy session? Lets put a number on it and see how it plays out.

Thanks for the input. I was originally going to do it for 6 weeks. I will take your suggestion and do a deload. I am working on the numbers now. For light I was thinking 50% of max for 3 sets of 10. Medium I was going to start at 65% 5 sets of 5. Heavy start at 75 or 80% for 8 sets of 2 or 3. Still have a lot of planning to do before I start program

 

[insertnamehere]

Below is a version of Prilepins Chart. You may find it useful in planning your program:

Percent Reps per Set Optimal # of Reps Total Range of Reps
<70% 3-6 24 18-30
70-80% 3-6 18 12-24
81-90% 2-4 15 10-20
>91% 1-2 7 4-10

 

[insertnamehere]

That didn't come out well, lol

 

[insertnamehere]

 

[biglumber69]

Thanks for the help @insertnamehere

 

[Mayne]

Not a fan of "heavy, medium, light" rather do heavy, control, speed especially for powerlifting. Benefits of light or medium workouts are subpar, keep it upwards of 75% and on days you feel off do paused reps, board presses, floor presses, bands and chains, block or deficit deadlifts etc. Prilepin table is good but it's tailored around oly lifting which has no negative rep and would need adjusting for a powerlifter.

 

[Masters Power]

What is your goal with this program Biglumber? I'm assuming you are trying to increase your 1 rep bench, squat and deadlift maxes but want to make sure before I comment any further.

 

[biglumber69]

What is your goal with this program Biglumber? I'm assuming you are trying to increase your 1 rep bench, squat and deadlift maxes but want to make sure before I comment any further.

Yes that is my goal. I use to have a 1430 total for the 3 lifts. Now I am at half that. But now I have a fused back from L1 through S1. I just want to be as strong as a can. I weighted my self this morning and came in at 208lbs. I would love to total 1000lbs for the 3 lifts by February.

 

[Masters Power]

With that being the goal personally I would run a semi-Bulgarian method and work up to a training max all three weekly sessions on both squat and bench. A training max being the max you can hit without getting pumped up or grinding the rep.

I would not deadlift three times per week. I would pull once per week, preferably on a day when you didn't squat and bench. If your going to run it for ten weeks, there are plenty of deadlifting programs you could plug in.

Three times per week is an absolute minimum for Bulgarian type training. Preferably you would start with three sessions, add a fourth day a few weeks in and add a fifth day when you feel like you can handle it.

 

[biglumber69]

With that being the goal personally I would run a semi-Bulgarian method and work up to a training max all three weekly sessions on both squat and bench. A training max being the max you can hit without getting pumped up or grinding the rep.

I would not deadlift three times per week. I would pull once per week, preferably on a day when you didn't squat and bench. If your going to run it for ten weeks, there are plenty of deadlifting programs you could plug in.

Three times per week is an absolute minimum for Bulgarian type training. Preferably you would start with three sessions, add a fourth day a few weeks in and add a fifth day when you feel like you can handle it.

I will look into the Bulgarian training. Thanks for the help

 

[Masters Power]

Check out Matt Perryman Squat Everyday. You can also check my last meet training log when I ran the Bulgarian method benching and hit 400+ at 196 at the meet.

 

[biglumber69]

Check out Matt Perryman Squat Everyday. You can also check my last meet training log when I ran the Bulgarian method benching and hit 400+ at 196 at the meet.

I did follow your log. That is what got me motivated to try and lift heavy again. Thanks for doing that log.

 

[grey]

I would not deadlift three times per week.

Even huge DL advocates like Rippetoe agree with this. Once you get to heavy enough weights it just takes too long to recover than you would have DL'ing 3 days a week.

Varying the load as the OP posits in the plan might help but likely simply substituting something else in there would be more efficient.

 

[Docd187123]

I came too late to the discussion

 

[TyroneMoreGains]

I did this once.

My wrist hurt like hell after a week of benching 3x a week.