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circusgirl
New member
As some of you know my new weightlifting club like to train 3 times a week, one day per lift, using progressive overload. I've modified the training split to add in a day on Sunday where I do DE bench ("light bench day"), plus the various accessory exercises (q exercise per body part as per WSB), then on Wednesdays I do standard bench, which is 3x8 full bench with heaviest weight I can manage a set of 8 at, with 3-4 mins rest in between, plus accessory work. This is a compromise between WSB speed and ME work and what my club coaches want me to do. They appear to be happy with me doing this.
I have so far been doing 1 squat day and one DL day (Mon and Fri). A day for squats suits me as my form needs a lot of work, again, 3x8 at highest weight I can manage that with, which is pretty low as my form SUCKS. I had been congratulating myself on my squat gains before joining this club until it became apparent I wasn't squatting, I was half squatting half GMing the weight up. Squats plus accessory work that day then.
My deadlift is progressing nicely so I thought what I would do on DL day is after the 3x8 heavy part, do some dynamic accessory work (high pulls, maybe cleans etc - I can get the OL folks to teach me the clean - there is at least one weightlifter there who competes internationally and is in line for the next olympics apparently). When my deadlift stops progressing with heavy DLs, I will do speed DLs for a few weeks or GMs and then go back to DLs after 2 weeks or so.
I think this is a reasonable compromise between what my coaches want to see me doing and what I think has been working for me so far. My body doesn't feel overloaded with this volume so far. When I feel overtrained, I take a day off, this usually works.
I'd be interested in what you think about the dynamic exercises on DL day. I'm also doing core training (lower back, abs, obliques and lats), 1 exercise per core part, 3 times a week, and core strength is increasing nicely to match legs.
I am restricted in how much time I spend in the gym as my husband is getting grumpy with all the time I spend there - so I don't want to split the workouts up over more than 4 days (I have karate on 3 of those 4 days too after lifting, yes, I know it doesn't help my lifts at all but I love it).
I have so far been doing 1 squat day and one DL day (Mon and Fri). A day for squats suits me as my form needs a lot of work, again, 3x8 at highest weight I can manage that with, which is pretty low as my form SUCKS. I had been congratulating myself on my squat gains before joining this club until it became apparent I wasn't squatting, I was half squatting half GMing the weight up. Squats plus accessory work that day then.
My deadlift is progressing nicely so I thought what I would do on DL day is after the 3x8 heavy part, do some dynamic accessory work (high pulls, maybe cleans etc - I can get the OL folks to teach me the clean - there is at least one weightlifter there who competes internationally and is in line for the next olympics apparently). When my deadlift stops progressing with heavy DLs, I will do speed DLs for a few weeks or GMs and then go back to DLs after 2 weeks or so.
I think this is a reasonable compromise between what my coaches want to see me doing and what I think has been working for me so far. My body doesn't feel overloaded with this volume so far. When I feel overtrained, I take a day off, this usually works.
I'd be interested in what you think about the dynamic exercises on DL day. I'm also doing core training (lower back, abs, obliques and lats), 1 exercise per core part, 3 times a week, and core strength is increasing nicely to match legs.
I am restricted in how much time I spend in the gym as my husband is getting grumpy with all the time I spend there - so I don't want to split the workouts up over more than 4 days (I have karate on 3 of those 4 days too after lifting, yes, I know it doesn't help my lifts at all but I love it).
