I was wondering if anyone has experience lifting 6 days / week while carefully toning the intensity/volume down accordingly and if it is sustainable.
Day 1 - Deadlifts / Pulls (Chin Ups) + Pull assistance (ex: Face Pulls, GHR, Reverse hypers, Back Ext, Curls etc.)
Day 2 - Front Squat / Push (Bench) + Push assistance (ex: Lunges, Lateral Raises, all Core work, Triceps, Pushups, Dips, etc.)
Day 3 - Deadlifts / Pulls (Rows) + Pull assistance
Day 4 - Front Squat / Push (Incline) + Push assistance
Day 5 - Deadlifts / Pulls (Chin Ups) + Pull assistance
Day 6 - Front Squat / Push (Press) + Push assistance
Day 7 - OFF
I would obviously keep the work very low, for example on Deadlifts I would do something along those lines:
1st day: 3x3 @ 60%
2nd day: 5/4/3/2/1 @ 40%, 50%, 60%, 70%, 80%
3rd day: 10x2 - +20lbs/ sets up to 80%RM
Basically, every workout would be ‘‘easy’’, but the frequency very high. I’m hearing more and more people and coaches talk about working on the technique, ingraining the movement pattern with a lot of volume, but low intensity. I’m slowly coming off a back injury (back is 95% atm), so my plan is to really go light on the DL and work on the volume/technique and eventually bring back the intensity in 12-20 weeks.
Please tell me your thoughts and what you would add/remove/change.