T Nation

Need a New Routine...

Hey guys, I’m looking for a new routine. My best lifts are 355 squat, 385 dead, 210 bench at 163 bw. I have used 531 and I like it. My question is do you think that training squat once a week is enough. Im so used to squatting 3 times a week that 1 day does not feel like much. Any other suggestions for a routine would be much appreciated. No desire to get into geared lifting btw.

How long were you doing 5/3/1 and did you progress? If you progressed, stick with it. If less than 4-5 cycles, then stick with it. If you did 4-5 cycles, then you aren’t used to squatting 3 times per week.

Even when I was young and spry, I squatted but once per week. Deadlifted once per week. Same with bench (but I was a mediocre bencher so let’s not dwell on that last one).

Squatting 3 times per week: SS? I take it you used 531 for a week or two just to try it?

To be honest, you can make gains all kinds of ways. Many programs are touted as the best, or quickest, etc. How can you know?

Almost anything you do will work if you cycle your weights, use the best form, and stay just on the undertrained side of the curve.

I do not do 531 (I can make up my own programs) but it is pretty genius.

531 is about patience and learning maturity. IThe program is all spelled out with the occasional deload forced in. It has a set cycling schedule. Wendler instructs you NOT to go to failure of form on the top sets. 531 also has options for squatting once per week, etc. And it will work. Any form of it, the 4, 3 or 2 workout a week versions because almost anything you do will work if you cycle your weights, use the best form, and stay just on the undertrained side of the curve.

Slow and steady my friend. Save your joints for your 50s.

Ive done about 4 cycles, problem is I basically took january off and I am not using my belt for a while just to build up my strength without it. Anyways, I used the 531 Full Body template (it does exist, google it) and I do prefer higher frequency to keep the lift fresh if you will. I am not looking to max out everyday or do crazy volume, just maybe looking at sheiko to give it a shot not sure though…

[quote]jhtitleist wrote:
I do prefer higher frequency to keep the lift fresh if you will. [/quote]

Okay, if you are still learning how to squat, but I’m not a believer in the “X thousands reps to burn it into memory” thing so if this makes you happy, cool, do it.

Just pay attention to yourself. The guys who created all the programs are probably not any smarter than you, just more experienced. Pay attention to your own experiences and become educated about yourself as a lifter. Blind allegiance is, well, blind.

Have fun.

“When I squatted 905 lbs raw in training, I was only squatting every OTHER week. Twice a month! I deadlifted on the alternate weeks and benched once a week. You heard correctly, I trained twice a week when I hit my 2,303 pound raw total and set the all-time world record. I would bench on Mondays and squat OR deadlift on Saturdays. Wednesdays was stretching, balance and core work. That?s it!”

  • Stan Efferding

[quote]emskee wrote:

The guys who created all the programs are probably not any smarter than you, just more experienced. Pay attention to your own experiences and become educated about yourself as a lifter. [/quote]
This needs to be engraved in some statue somewhere

[quote]ahnz wrote:

“When I squatted 905 lbs raw in training, I was only squatting every OTHER week. Twice a month! I deadlifted on the alternate weeks and benched once a week. You heard correctly, I trained twice a week when I hit my 2,303 pound raw total and set the all-time world record. I would bench on Mondays and squat OR deadlift on Saturdays. Wednesdays was stretching, balance and core work. That?s it!”

  • Stan Efferding[/quote]

is this supposed to be a comment on not doing the lift often for beginners? if so, stan trained under mark bell, so he had his form sorted out, and has been doing this for what, 30 years? so its a little different

[quote]chobbs wrote:

[quote]emskee wrote:

The guys who created all the programs are probably not any smarter than you, just more experienced. Pay attention to your own experiences and become educated about yourself as a lifter. [/quote]
This needs to be engraved in some statue somewhere [/quote]

I’ll donate a buck.

[quote]Paul33 wrote:

[quote]ahnz wrote:

“When I squatted 905 lbs raw in training, I was only squatting every OTHER week. Twice a month! I deadlifted on the alternate weeks and benched once a week. You heard correctly, I trained twice a week when I hit my 2,303 pound raw total and set the all-time world record. I would bench on Mondays and squat OR deadlift on Saturdays. Wednesdays was stretching, balance and core work. That?s it!”

  • Stan Efferding[/quote]

is this supposed to be a comment on not doing the lift often for beginners? if so, stan trained under mark bell, so he had his form sorted out, and has been doing this for what, 30 years? so its a little different
[/quote]

Yes, but I will agree that one, even a beginner, can make consistent gains and stay healthy hitting lifts in volume mode once a week or so.

I will further state that no one will sell a book or sell a supplement telling potential powerlifters to hit the gym twice a week. No novice trainee is patient enough to try. Who can believe it and nobody has the time to try something that takes less time…

But in the old days there were many stories of guys deadlifting once or twice a month and lifting some big shit. Even for beginners.

I had a trainer buddy of mine, when I asked him why he has so-and-so doing so damn many sets of everything day after day, he told me that if he doesn’t make his clients sore all the time, working for hours a week, they leave for another trainer who will.

Whatever, powerlifting is a game after all, have fun. If squatting a lot is fun, do it.

[quote]emskee wrote:

[quote]Paul33 wrote:

[quote]ahnz wrote:

“When I squatted 905 lbs raw in training, I was only squatting every OTHER week. Twice a month! I deadlifted on the alternate weeks and benched once a week. You heard correctly, I trained twice a week when I hit my 2,303 pound raw total and set the all-time world record. I would bench on Mondays and squat OR deadlift on Saturdays. Wednesdays was stretching, balance and core work. That?s it!”

  • Stan Efferding[/quote]

is this supposed to be a comment on not doing the lift often for beginners? if so, stan trained under mark bell, so he had his form sorted out, and has been doing this for what, 30 years? so its a little different
[/quote]

Yes, but I will agree that one, even a beginner, can make consistent gains and stay healthy hitting lifts in volume mode once a week or so.

I will further state that no one will sell a book or sell a supplement telling potential powerlifters to hit the gym twice a week. No novice trainee is patient enough to try. Who can believe it and nobody has the time to try something that takes less time…

But in the old days there were many stories of guys deadlifting once or twice a month and lifting some big shit. Even for beginners.

I had a trainer buddy of mine, when I asked him why he has so-and-so doing so damn many sets of everything day after day, he told me that if he doesn’t make his clients sore all the time, working for hours a week, they leave for another trainer who will.

Whatever, powerlifting is a game after all, have fun. If squatting a lot is fun, do it.

[/quote]

This is true.