I usually tell people to do rippetoes for a few months then switch to WSFSB with a day for squats, RE upper, deads, ME upper
SImply put I wouldn’t get stronger in the squat/deads only doing lower body once a week.
let’s say it’d look like:
Monday: ME upper
ME squat variation
hammy/pchain movement. (I’d pick romanian DLS or skip entirely if it prevents you from going to your max on friday)
chain pushups/RE bench bench variation
chin/DB powerclean superset
military press (my favorite bench assesory)
This is how I would lay out a program for us intermediates. Very wsfsb influened. But it keeps you practicing your competition lifts. I’ve run a similar program with great results. I can’t gain strenght doing lower body once a week. So it worked great for me.
also. Only going heavy once a week in your lifts is a great way to teach you to push yourself so you don’t “waste” the workout. It’s given me a great benefit as an intermediate instead of saying. “Oh I’ll do it on thursday” or whatever. You can do DE work, or lockout work instead on the RE day.[/quote]
That looks like a good template but I on the other hand I get lower body strength gains pretty easy compared to upper body. Upper body is weakness at the moment. Specifically upper body pressing (overhead and bench) and vertical pulling (chins).
I gained 45 lbs on my deads and 33 lbs on my olympic style squats last fall just by doing them for 3x5 per week. With some calf work that was all I did for lower body.
I want to dedicate a whole workout for lower body next summer and I believe that training lower body for 2 sessions per week is going to further the imbalance I have with my upper body.
So next summer I’m hoping to further my lower body gains and really improve my horizontal and vertical pressing. That’s why I’ve divided the upper body workouts into two sessions.