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  1. #11
    RJ79 is offline Senior Member
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    Here is what I would do.

    Fri evening
    Light/DE Bench or Barbell Ohp
    Squat
    Accessories

    Sunday
    Bench
    Deadlift
    Accessories

    Tuesday or Wed kbs and rings. I wouldn't kill myself here.

    If squat or deadlift has to go I'd drop the deadlift. Your squat will move your deadlift but prob not the other way around.

    Now what might be even better for you is to use one of the two day templates from Jim Wendlers 531. That may be worth the $19.99 for the ebook. It will give you a lot of ideas on how to program your lifting even if you don't stick strictly to 531. There is also 531 for powerlifting but I do not know if there is a two day a week program in there.

  2. #12
    AGP
    AGP is offline Member
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    531 for powerlifting is 4 days per week.
    You might be armed but you're not dangerous...

  3. #13
    RJ79 is offline Senior Member
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    Thanks AGP. Buy the regular 531 if you decide to try it out.

  4. #14
    geoplaten is offline Senior Member
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    Pavel wrote an article about his dad's deadlifting program:

    http://www.fourhourworkweek.com/blog...#comment-93883

    Here is the thread he wrote about the program:

    Comrades, I hope you enjoy this article about goal setting and competition DL trainin

    Perhaps some swings instead of the light deadlifting day might work.

  5. #15
    Evil Serbian is offline Member
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    Quote Originally Posted by AGP View Post
    531 for powerlifting is 4 days per week.

    Not necesserily.
    There are also 2-day as 3-days split variations (all written by Jim Wendler).

    TS, your schedulle looks a bit like overkill from my perspective at least. Nobody does all 4 big powerlifts on same day.

    My 2 c:

    Pick either squat or deadlift and one press (either overhead or bench) and stick with those 2 once a week cosistently. You may use 531 pecetage template on those.


    On the second day (Tuesday?), I'd use those 24 kilo kettlebells for some snatches, clean & press, maybe a few swings. You have to many exercises IMO, your focus must be all over the gym :-)

    I'd keep things simple and stick with it consistently.

  6. #16
    Reinhardt is offline Senior Member
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    Comrades, thank you for your input so far.

    In The Purposeful Primitive are several examples of training all three powerlifts in one session. And if you think about it, it just makes sense from a specifitiy point of view.

    Today i tried it the first time. Wow!
    In the back squat, i worked up to 160kgx1. I had done 160 in 2010 or early 2011 but not again until now due to injury. Awesome! Backed off with 140x2.
    On the bench i worked up to 120kgx1, new PR! Old was 115x1. Backed off with 100x3 and 100x2.
    In the deadlift i worked up to 170x1, my PR. I noted that grip strength was the limiting factor to pull more.
    About 50 minutes for the big three in total.
    Then I did some delt, lat and arm work and finished with hanging knee raises.
    I'm still alive and that session is definitive repeatable.
    Last edited by Reinhardt; 03-09-2012 at 08:27 AM.

  7. #17
    RJ79 is offline Senior Member
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    Keep us posted on your results. 1 day a week lifting is certainly not the norm and I am fairly certain Mr. Gallagher mentions that in the book.

    WHat kind of progression will you use or are you planning on working up to a heavy single every week?

  8. #18
    Reinhardt is offline Senior Member
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    I think i'll just go by feel.
    Or maybe i use the 531 for powerlifting scheme.
    Next weekend is a forced layoff because of a two week excercise with my unit.
    Thereafter we'll see

  9. #19
    RJ79 is offline Senior Member
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    Good luck!

  10. #20
    Reinhardt is offline Senior Member
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    After the forced two week layoff i had the following session on saturday evening:

    Overhead Squat 20kg x 10 as warm up
    Back Squat 60kg x 5, 80 x 5, 100 x 3, 115 x 3, 130 x 6
    Bench Press 60 x 5, 75 x 3, 85 x 3, 95 x 7
    Deadlift 60 x 5, 105 x 3, 122,5 x 3, 137,5 x 6
    Arnold Press 15kg x 8, 6
    Kroc Row Bulldog x 6
    Flared DB Extensions 15kg x 15
    Hammer Curl 15kg x 8
    Haning Knee Raise x 10

    As you can see, i used the 531 scheme, and really based my first cycle on 90% of my training maxes. Only one hard set, more than 5 reps...
    I'm curious about the gains to come!

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