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Display Name Post: Weekly Training Goals vs Daily Workouts        (Topic#37846)
Jordan Derksen
*
Total Posts: 304
12-20-21 12:11 PM - Post#915523    



What if workouts were set up in a weekly to-do bucket instead of set up as daily workouts? Then work is done in a 'as-time-allows' scenario throughout the week. The goal is maximum flexibility. This way if not all the work is done or a day gets missed you just make it up as you can instead of disturbing a whole schedule.

For the sake of illustration I'll keep it simple:
Lets say a basic one lift a day style was to be used with 5x5 rep scheme.
Monday - Press 5x5
Tuesday - Squat 5x5
Wednesday - Pullups 5x5
Thursday - Cleans 5x5
Friday - Dips 5x5
Saturday - Kroc Rows 1 x Max Reps each arm followed by farmers walk
Sunday - Off

Instead of keeping it rigid to each exercise on each day you plan to complete all that work whenever you can in the week.
Week 1: Complete Press 5x5, Squat 5x5... etc. So in reality maybe Monday you only get 2x5 done on press. Then tuesday you finish the 3x5 press work with the squats. Wednesday gets missed entirely then Thursday pullups get done with cleans. Friday motivation is high so Dips and rows are done and you get 2 days off on the weekend. The flexibility also extends to the day, so work is completed throughout the day. For example on the Thursday the pullups and cleans can be done throughout the day GTG style. You could also move things around. So on tuesday you feel like you would rather do cleans instead of squats. Just do it. Who cares.

I got this idea from this last summer when I did an easy strength setup and did the work throughout the course of an evening or day instead of having a dedicated workout time. This is just extending that idea to a full week.

At the end of the week, the same work is done. Does having a specific workout time really matter? Does completing all the sets of an exercise on a given day in a compressed exercise period really matter? I don't think the Press cares if it was done all 5 sets in one day in a 30 minute time period or if it's done spread over several days. Maybe it does?

There's some loss of benefits, like the cardiovascular benefits of having a set workout time. There's also the lack of warmup needed to attack heavy weights. Muscle gain would be negligible.

But if strength is the only goal what does it matter?


With a young 2 week old and a 3.5 year old this is what naturally happened last week. I hadn't planned to start working out yet then found myself with some motivation. I had a plan for what I wanted to do once I was ready to start up again and just got it done as motivation, energy, and time allowed.

If I had stuck to a rigid daily workout structure I doubt half of it would have gotten finished and the whole thing would have been stressful.

I will keep exploring this idea. Curious on your thoughts.

Let me know what you guys think and if any of you have tried this kind of thing before.


 
iPood
*
Total Posts: 2244
Re: Weekly Training Goals vs Daily Workouts
12-20-21 01:53 PM - Post#915524    



  • Jordan Derksen Said:
What if workouts were set up in a weekly to-do bucket instead of set up as daily workouts? Then work is done in a 'as-time-allows' scenario throughout the week. The goal is maximum flexibility. This way if not all the work is done or a day gets missed you just make it up as you can instead of disturbing a whole schedule.

For the sake of illustration I'll keep it simple:
Lets say a basic one lift a day style was to be used with 5x5 rep scheme.
Monday - Press 5x5
Tuesday - Squat 5x5
Wednesday - Pullups 5x5
Thursday - Cleans 5x5
Friday - Dips 5x5
Saturday - Kroc Rows 1 x Max Reps each arm followed by farmers walk
Sunday - Off

Instead of keeping it rigid to each exercise on each day you plan to complete all that work whenever you can in the week.
Week 1: Complete Press 5x5, Squat 5x5... etc. So in reality maybe Monday you only get 2x5 done on press. Then tuesday you finish the 3x5 press work with the squats. Wednesday gets missed entirely then Thursday pullups get done with cleans. Friday motivation is high so Dips and rows are done and you get 2 days off on the weekend. The flexibility also extends to the day, so work is completed throughout the day. For example on the Thursday the pullups and cleans can be done throughout the day GTG style. You could also move things around. So on tuesday you feel like you would rather do cleans instead of squats. Just do it. Who cares.

I got this idea from this last summer when I did an easy strength setup and did the work throughout the course of an evening or day instead of having a dedicated workout time. This is just extending that idea to a full week.

At the end of the week, the same work is done. Does having a specific workout time really matter? Does completing all the sets of an exercise on a given day in a compressed exercise period really matter? I don't think the Press cares if it was done all 5 sets in one day in a 30 minute time period or if it's done spread over several days. Maybe it does?

There's some loss of benefits, like the cardiovascular benefits of having a set workout time. There's also the lack of warmup needed to attack heavy weights. Muscle gain would be negligible.

But if strength is the only goal what does it matter?


With a young 2 week old and a 3.5 year old this is what naturally happened last week. I hadn't planned to start working out yet then found myself with some motivation. I had a plan for what I wanted to do once I was ready to start up again and just got it done as motivation, energy, and time allowed.

If I had stuck to a rigid daily workout structure I doubt half of it would have gotten finished and the whole thing would have been stressful.

I will keep exploring this idea. Curious on your thoughts.

Let me know what you guys think and if any of you have tried this kind of thing before.



I’ve done this in the past: a mix of Grease the Groove and Easy Strength. I tried to call it Lazy Strength, but someone WAY smarter than me suggested the term Greasy Strength and I though that was genius.

Phil Maffetone wrote a couple of articles on this exact topic a few years back. These days, the articles are nowehere to be found, but there’s a book (which, basically, expands the original articles): https://philmaffetone.com/get-strong-ebook/

The only real drawback with this approach is that you must be able to train at home but, since many other popular programs relying on high frequency (PttP, GTG, Easy Strength, 5x5x5, DDD…) require a home gym too, this shouldn’t really be a problem.

Improvised lifting (now a couple of singles, later maybe ten rep sets…), natural rest periods (from a few seconds to several hours between sets), and no warm ups… This is as close to manual labor as it gets. And that’s the kind of relentless strength and work capacity I love.

There’s a caveat, though: load must be kept on the easy-ish side of things, so you may avoid warm ups. A couple of minutes of OS stuff was all I needed to make the transition from my work desk to my training area.

I truly enjoy reading your posts, Jordan.
"I think we often spend too much time focusing on max fitness
and not nearly enough on maintaining our minimums.
It seems we need to think sustainable rather than obtainable.
Meaning whatever we do today, we can do it again tomorrow.
Never taking so much from ourselves that we can't."

Dan Martin




Edited by iPood on 12-20-21 03:42 PM. Reason for edit: No reason given.
 
Jordan D
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Total Posts: 588
12-20-21 02:59 PM - Post#915525    



Greasy Strength for the win!

This reflects an idea I’ve been thinking about a lot lately, how our bodies are simply the physical manifestation of what we do. Everything is stimulus. Everything is adaptation. No matter how our workouts and lives are organized, the body will adapt to the demands we give them. Obesity is an adaptation. Running a 10 second 100m is an adaptation. SAID principle writ large. Currently I’m adapting to lying on the couch and typing on my phone. But imagine if all of life was a low-level workout. Conceptually.

We are what we do.

Do all those sets, week in week out, and you will become a creature who’s very good at completing those sets.
 
BrianBinVA
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Total Posts: 4766
Weekly Training Goals vs Daily Workouts
12-20-21 10:15 PM - Post#915534    



I'm a huge believer in the "you are what you do" school of thought.

I'm also a huge believer in the superiority of "anytime, anywhere" strength (and other capabilities).

And I'm also also a huge believer in say 2 x 20 minutes or 3 x 15 minutes or 2 x 15 minutes and 1 x 5-10 minutes throughout the day, any of which is much easier for me than 1 x 45 minutes on most days.

And finally, I'm also also also a huge fan of doing what you can, when you can, where you are, with what you have. Most of us here are not drug-addled and state-pampered Eastern bloc lifters in the 1980s. We have jobs and kids and husbands and wives and lives, so get it done. Something is always better than nothing.

I once saw an interview with Rippetoe, and he said something like "it takes me 45 minutes to get warmed up for a work set of squats." Not to rip the guy (see what I did there?), but what is the point of that? I've said many times here before, but if you're not getting paid for this kind of thing, I'd much rather be able to (for example) front squat BW for a triple with no or minimal warmup than have to warm up for 45 minutes to get where I'm going.

So long story short, I'm a big fan of this idea.




Edited by BrianBinVA on 12-20-21 10:16 PM. Reason for edit: No reason given.
 
Matt_T
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Total Posts: 244
Re: Weekly Training Goals vs Daily Workouts
12-21-21 04:26 AM - Post#915543    



  • BrianBinVA Said:
I'm a huge believer in the "you are what you do" school of thought.

I'm also a huge believer in the superiority of "anytime, anywhere" strength (and other capabilities).

And I'm also also a huge believer in say 2 x 20 minutes or 3 x 15 minutes or 2 x 15 minutes and 1 x 5-10 minutes throughout the day, any of which is much easier for me than 1 x 45 minutes on most days.

And finally, I'm also also also a huge fan of doing what you can, when you can, where you are, with what you have. Most of us here are not drug-addled and state-pampered Eastern bloc lifters in the 1980s. We have jobs and kids and husbands and wives and lives, so get it done. Something is always better than nothing.

I once saw an interview with Rippetoe, and he said something like "it takes me 45 minutes to get warmed up for a work set of squats." Not to rip the guy (see what I did there?), but what is the point of that? I've said many times here before, but if you're not getting paid for this kind of thing, I'd much rather be able to (for example) front squat BW for a triple with no or minimal warmup than have to warm up for 45 minutes to get where I'm going.

So long story short, I'm a big fan of this idea.



Beyond ridiculous when you also factor in the recovery time for that one set til you can do it again...

I'd say if you can walk up to a bar and FS bodyweight for three without warm up you are stronger than 99% of the gym going population anyway let alone all those in gen pop.
 
RupertC
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Total Posts: 1456
12-21-21 07:59 AM - Post#915544    



For weekend warriors, logistics is way more important than sports science. I like it!
Check out my critical-thinking blog at sharpenyouraxe.substack.com


 
WxHerk
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Total Posts: 254
Re: Weekly Training Goals vs Daily Workouts
12-21-21 08:52 AM - Post#915546    



  • BrianBinVA Said:
”it takes me 45 minutes to get warmed up for a work set of squats."



I’ve seen this exact thing in person. Several years ago at our base gym, someone I know took 40~45 minutes to wallow around on the floor and hugely major in the minors just so he could squat 135 for a few sets.

It has stuck with me for ~8 years because I completed an entire session while he dinked around and was taken aback when I realized that 135 was his work weight and thought to myself “what is the point?” I s’pose that’s what happens when a PhD gets ahold of a barbell…
Just my 2¢


 
Barna
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Total Posts: 144
Re: Weekly Training Goals vs Daily Workouts
12-21-21 10:34 AM - Post#915548    



I really like this idea, though I've never tried it myself. As iPood says, the only restriction I can think of is that load will probably have to be kept moderate...but that's a very minor issue honestly.

Here is an old T-Nation article discussing something similar...

https://www.t-nation.com/training/scratch-list -training/


 
Jordan D
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Total Posts: 588
Re: Weekly Training Goals vs Daily Workouts
12-21-21 01:38 PM - Post#915552    



  • Barna Said:
I really like this idea, though I've never tried it myself. As iPood says, the only restriction I can think of is that load will probably have to be kept moderate...but that's a very minor issue honestly.




Load would have to be kept moderate, at first. But that load would increase over time, along with your capacity to push a heavier max load with focused warmup and prep. Time and consistency being the important variables.

Justa singles routine. Daily dose deadlift. Farmers bailing hay. Marty Gallagher did this with an old dumbbell on his deck, if I remember correctly from his article. There may be something magical to this idea.

I once convinced someone to do Easy Strength by saying: “It’s not so much about how much you can deadlift in competition, but how much you can deadlift after carrying your children on your back through a swamp for two days with no food.”
 
Old Miler
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Total Posts: 1688
Re: Weekly Training Goals vs Daily Workouts
12-21-21 01:43 PM - Post#915553    



  • WxHerk Said:

I s’pose that’s what happens when a PhD gets ahold of a barbell…




Well, there was a PhD named Fred Hatfield
 
WxHerk
*
Total Posts: 254
Re: Weekly Training Goals vs Daily Workouts
12-21-21 04:13 PM - Post#915558    



  • Old Miler Said:
  • WxHerk Said:

I s’pose that’s what happens when a PhD gets ahold of a barbell…




Well, there was a PhD named Fred Hatfield




Touché. That’s what I get for generalizing!!
Just my 2¢


 
Upwind
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Total Posts: 396
12-21-21 06:41 PM - Post#915560    



I'm a little surprised no one's mentioned this yet:
https://www.t-nation.com/workouts/the-one-lift -a-day-program/
 
BrianBinVA
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Total Posts: 4766
12-21-21 07:38 PM - Post#915561    



  • Upwind Said:
I'm a little surprised no one's mentioned this yet:
https://www.t-nation.com/workouts/the-one-lift -a-day-program/



You could do OLAD this way, but I've heard/seen Dan speak/write about that program several times, and he has always said OLAD is supposed to be hard -- heavy loads/big lifts, which I don't think is necessarily a match for this type of thing.


 
Justin Jordan
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Total Posts: 777
12-21-21 08:14 PM - Post#915562    



It takes me 23 minutes to warm up for bench/rows (I do them in pairs, going back and forth between exercises) depending on which set you count as the work set - I work up to a heavy single, which I consider part of the warm up, but could be argued to be a work set.

But that includes my general warm up, which is walks ten 'laps' across my homegym, hang for a minute, walk ten laps, do squats, walk ten laps.

During the laps, I use three pound handweights to do general heavy hands stuff just meant to loosen up the joints - curls, extensions, double ski poles etc.

My warm up for other stuff takes more like a total of 15 minutes to get to the work set - bench in particular I do more because my shoulder is janky.
 
iPood
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Total Posts: 2244
12-22-21 12:24 AM - Post#915565    



  • BrianBinVA Said:
You could do OLAD this way, but I've heard/seen Dan speak/write about that program several times, and he has always said OLAD is supposed to be hard -- heavy loads/big lifts, which I don't think is necessarily a match for this type of thing.




OLADsy Strength FTW!
"I think we often spend too much time focusing on max fitness
and not nearly enough on maintaining our minimums.
It seems we need to think sustainable rather than obtainable.
Meaning whatever we do today, we can do it again tomorrow.
Never taking so much from ourselves that we can't."

Dan Martin


 
PulledPork
*
Total Posts: 52
Re: Weekly Training Goals vs Daily Workouts
12-22-21 01:24 AM - Post#915569    



I’m not opposed to this idea and I think it’s great, because the volume is there. I think I would have trouble keeping track of the weekly volume appropriately. I’m actually curious to see how this ends up.

Not that you asked, but my solution with kids was to use the 20-30 mins I had to do an easy strength style workout with 1-2 KB I would stash the house. Sometimes that resulted in working out 6-7 days in a row, other times would end up with working out every other day depending on life intervening.
 
Jordan Derksen
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Total Posts: 304
Re: Weekly Training Goals vs Daily Workouts
12-22-21 09:30 AM - Post#915571    



  • iPood Said:

...
Improvised lifting (now a couple of singles, later maybe ten rep sets…), natural rest periods (from a few seconds to several hours between sets), and no warm ups… This is as close to manual labor as it gets. And that’s the kind of relentless strength and work capacity I love.

There’s a caveat, though: load must be kept on the easy-ish side of things, so you may avoid warm ups. A couple of minutes of OS stuff was all I needed to make the transition from my work desk to my training area.

I truly enjoy reading your posts, Jordan.



Yes there definitely is the load limitation.

I think as you train and adapt the body really does adapt in every way. If you are used to 45 minute warmups with 5-10 minutes rest between sets then jumping in cold is not going to feel 'right'. For the sake of time over the years I got really used to making big jumps in weight to get up to working weights quickly and that just seemed to snowball to the point I could spend 1 minute doing a short complex, one or two warmup sets and go. It was one of the good carry overs from my time in crossfit. Competitions would often have weight events like "Find max snatch in 10 minutes" or something like that. You need to know how to get there very quickly so you can maximize your time making actual attempts vs warming up. If I can warmup in 2 minutes and hit 90% before 5 minutes then I have another 5 minutes to go for 100+.

But I think a fluid routine like this really lends itself well to kettlebells or weighted bodyweight work. I wouldn't try this with heavy barbell moves.

Thanks for the compliment! I'm glad to have found such a good community of like minded people. The discussions on this forum have really changed my life.

I also think I recall Greasy Strength. So I'll credit this to you, cause that's probably where the seed of this idea started for me.

  • Upwind Said:
I'm a little surprised no one's mentioned this yet:
https://www.t-nation.com/workouts/the-one-lift -a-day-program/




Well, I did reference this in my original post. The one lift a day program was my inspiration for how this would work. In order for something fluid like this to work you need really low buy in and not a lot of moving parts. Trying to make a 3 day a week olympic lifting routine with main lift, supplemental and accessory exercises work on this kind of routine would be a disaster.

The fluidity also makes it, by nature, no longer one lift a day. So... you're not doing the program ha ha.

This is going to be my working routine for the next while. I'll keep overall work completed throughout the week updated in a simple spreadsheet. I'll just use Dan's favorite tests plus a yes/no for work completed for overall effectiveness of the routine.

3 data points:
1. Standing long jump. After the recent standing long jump post was resurrected I actually tested it out in my basement. 92" was my best jump, so that's pretty fresh.
2. Farmers walk for distance. Don't have a baseline for this but I'll do it this week. It will be with kettlebells though, don't have a trap bar.
3. Consistency. Did I actually get all the work done each week.
(4). A general comment on lift improvement. I feel this is moot for me though so it's a side bar. I'm not setting any lifetime PR's and I know that. A lot of 'gains' I would make would be influenced by my training history and not indicative of the gains people with different training histories could make.

Based on what I gravitated towards last week my lifts will be:
One Arm KB Press, Front Squat (barbell), Pull-ups, Heavy KB Swings, Dips, One Arm KB Rows. All lifts will be 5x5 except KB swings will be 5x10. Sets will be done however I feel, straight across, waved, pyramid, whatever works. Front squats will be cleaned from the floor. I wanted to do overhead squats but ceilings...

If I make it 6 weeks I'll test and do a check in. Maybe I'll try to check in once in a while on this post to keep motivation high.

Thanks for all the interest in this everyone! I really think there is something here.


 
Jordan D
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Total Posts: 588
Re: Weekly Training Goals vs Daily Workouts
12-22-21 10:45 AM - Post#915573    



I warmup exactly the same way, Jordan!

  • Jordan Derksen Said:

But I think a fluid routine like this really lends itself well to kettlebells or weighted bodyweight work. I wouldn't try this with heavy barbell moves.




Deadlifts could work at low enough weight.

So, deadlifts, handstand push-ups, pull-ups/1-arm chins, deep squat for rest. Imagine if you spent years just knocking out no-nonsense sets throughout the day, everyday. You’d be a legend. Kids would tell stories about you.
 
Matt_T
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Total Posts: 244
12-22-21 01:40 PM - Post#915578    



  • RupertC Said:
For weekend warriors, logistics is way more important than sports science. I like it!



Biggest gain on that front is choosing a routine that involves minimal equipment
 
Jordan Derksen
*
Total Posts: 304
12-22-21 04:17 PM - Post#915582    



  • Matt_T Said:
  • RupertC Said:
For weekend warriors, logistics is way more important than sports science. I like it!



Biggest gain on that front is choosing a routine that involves minimal equipment




I’ve spent years collecting an enviable home gym setup.

Sometimes I feel like if all I had was a pair of rings it would be a lot easier.


 
Matt_T
*
Total Posts: 244
12-23-21 07:27 AM - Post#915588    



  • Jordan Derksen Said:
  • Matt_T Said:
  • RupertC Said:
For weekend warriors, logistics is way more important than sports science. I like it!



Biggest gain on that front is choosing a routine that involves minimal equipment




I’ve spent years collecting an enviable home gym setup.

Sometimes I feel like if all I had was a pair of rings it would be a lot easier.



Bit like the age old discussion of if you could only do one lift what would it be... If you could only keep one bit of kit what would it be...
 
iPood
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Total Posts: 2244
12-23-21 07:44 AM - Post#915589    



  • Matt_T Said:
Bit like the age old discussion of if you could only do one lift what would it be...



That’s easy!

Power clean squat push press rack carry and row before you leave the bar on the floor.
"I think we often spend too much time focusing on max fitness
and not nearly enough on maintaining our minimums.
It seems we need to think sustainable rather than obtainable.
Meaning whatever we do today, we can do it again tomorrow.
Never taking so much from ourselves that we can't."

Dan Martin


 
Matt_T
*
Total Posts: 244
Weekly Training Goals vs Daily Workouts
12-23-21 08:17 AM - Post#915590    



  • iPood Said:
  • Matt_T Said:
Bit like the age old discussion of if you could only do one lift what would it be...



That’s easy!

Power clean squat push press rack carry and row before you leave the bar on the floor.



Well yeah, you might be on to something there - I have heard if all you do is clean and press you can be awesome


Edited by Matt_T on 12-23-21 08:18 AM. Reason for edit: No reason given.
 
Dan John
*
Total Posts: 12050
12-23-21 10:54 AM - Post#915594    



Greasy Strength for the win. I love it. I will be stealing this.
Daniel John
Just handing down what I was handed down...


Make a Difference.
Live. Love. Laugh.
Balance work, rest, play and pray (enjoy beauty and solitude)
Sleep soundly. Drink Water. Eat veggies and protein. Walk.
Wear your seat belt. Don’t smoke. Floss your teeth.
Put weights overhead. Pick weights off the floor. Carry weights.
Reread great books. Say thank you


 
Kyle Aaron
*
Total Posts: 1847
Weekly Training Goals vs Daily Workouts
12-28-21 03:34 AM - Post#915660    



  • Quoting:
What if workouts were set up in a weekly to-do bucket instead of set up as daily workouts? Then work is done in a 'as-time-allows' scenario throughout the week


Then you'll get people putting off today's workout till tomorrow, then on Friday find themselves faced with a rather long and challenging workout. Which they probably won't do, and if they manage it, after waking up in some discomfort tomorrow, won't do again.

All workout plans must account for human nature.
Athletic Club East
Strength in numbers




Edited by Kyle Aaron on 12-28-21 03:35 AM. Reason for edit: No reason given.
 
Brian Hassler
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Total Posts: 507
12-28-21 11:37 AM - Post#915666    



This is pretty much how I work out all the time, except I don't bound it by weeks. A week is, after all, a completely arbitrary demarcation of time that means nothing to your nervous system or muscle fibers. So I just have a set of things "to do" and I do them when and where I can.

One limitation I've found with this approach is longer-term corrective projects. An example is that right now I'm working on addressing forearm and elbow issues by doing higher rep levers with light weight, and I find I need to do those on specific days with specific volume and loads to ensure that I have adequate recovery time but am still making progress without getting things inflamed. It's easy to just include those 5 scheduled minutes with whatever else, though.
 
WxHerk
*
Total Posts: 254
12-28-21 12:58 PM - Post#915667    



  • Brian Hassler Said:
A week is, after all, a completely arbitrary demarcation of time that means nothing to your nervous system or muscle fibers. So I just have a set of things "to do" and I do them when and where I can.




Perhaps we are related....
Just my 2¢


 
Mark Fenner
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Total Posts: 50
Re: Weekly Training Goals vs Daily Workouts
12-28-21 07:26 PM - Post#915681    



  • Quoting:

I once saw an interview with Rippetoe, and he said something like "it takes me 45 minutes to get warmed up for a work set of squats."

<snip>

So long story short, I'm a big fan of this idea.



I'm certain he said that with respect to overhead press in Starting Strength DVD. I'm quite sure he's recycled his lines, like any good orator.

I also think this is a pretty banger idea.

Best,
Mark
 
Mark Fenner
*
Total Posts: 50
Re: Weekly Training Goals vs Daily Workouts
12-28-21 07:39 PM - Post#915682    



  • Jordan D Said:

Imagine if you spent years just knocking out no-nonsense sets throughout the day, everyday. You’d be a legend. Kids would tell stories about you.



I think those thoughts are true, in a local legend sort of sense. But, as a smart guy we know (I think) said (and I paraphrase), "Specificity trumps all.". You would get *great* at no-warmup, semi-random set-rep performances. In the exact vein of a heavy laborer ... and that was the goal .... and it's a worthy goal.

However, I think the ability to make the super-human ultra-heavy maximums we see at the highest level of strength competition on a world wide and at historical timescales, *requires* specificity: both in preparation and in performance.

Tying the two together, my first example is in Westside's use of GPP (which they operationalize as sledwork plus a bit) builds that broad local legend generic what-so-ever that serves as the fuel or driver for the highly specific work.

Lastly, I think most of us here are now working on the local legend hat (so, that's more appropriate). This also ties in directly to Dan's Quadrants.

Best,
Mark
 
BrianN
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Total Posts: 297
01-01-22 06:23 PM - Post#915779    



Thank you! I think I’ve found my program for the new year. Want to start Monday.

Greasy Strength as originally defined above but (as it is not OLAD) adding daily single sets of coffin sit-ups, kettlebell curls, and one big set of two hand swings. That should only take an extra five minutes and address some issues. Cleans would be trap bar deads. Some variance depending on equipment and shoulder health (kettlebell presses, traditional front squats with bar).

Continue to walk 10,000 steps a day. Been doing bar hang and goblet squat warmup but want to maybe add some jump rope.

Try it for January and assess. Thoughts?
"So shines a good deed in a weary world."


 
MarlonLeon
*
Total Posts: 5
Re: Weekly Training Goals vs Daily Workouts
01-03-22 05:29 PM - Post#915813    



  • Jordan Derksen Said:

For the sake of illustration I'll keep it simple:
Lets say a basic one lift a day style was to be used with 5x5 rep scheme.
Monday - Press 5x5
Tuesday - Squat 5x5
Wednesday - Pullups 5x5
Thursday - Cleans 5x5
Friday - Dips 5x5
Saturday - Kroc Rows 1 x Max Reps each arm followed by farmers walk
Sunday - Off






I think your plan should work well. The exercises are chosen wisely, as you can do several of them in one day.
The only issue I have is with the clean. I don't think the clean works well done once per week or in a five by five set up. Cleans should be done between 1 to 3 reps and more than once per week. I suggest to do some form of deadlifting instead.

Since 2018 I have done several cycles of Marty Gallagher's powerlifting cycle doing the squat, bench press, deadlift and overhead press in one day. It always worked very well. One could just as well do one exercise each day. Strength training is somewhat like an accordion, that is you can stretch it and train six times a week or you can squeeze it and train as little as once per week (and obviously everything in between).

However, I still suggest to plan certain times for your training to avoid that 'whenever' becomes 'never'.

Best of luck.

Edited by MarlonLeon on 01-03-22 05:32 PM. Reason for edit: No reason given.
 
Jordan D
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Total Posts: 588
Re: Weekly Training Goals vs Daily Workouts
01-03-22 07:34 PM - Post#915816    



  • MarlonLeon Said:


Since 2018 I have done several cycles of Marty Gallagher's powerlifting cycle doing the squat, bench press, deadlift and overhead press in one day. It always worked very well.



I’m about to start the 3-day version of Marty’s standard template, but that 1-day minimalist template has always seemed very attractive to me. If progress is that simple, man, what do we fuss so much about? Haha.
 
Jordan Derksen
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Total Posts: 304
01-04-22 01:29 PM - Post#915835    



That one day a week program from Marty does look good. Thanks for sharing that.

One thing that confused me when I read through some material on it is what he does for overhead press.

Some reading I found:
https://www.ironcompany.com/blog/once-a-week-stre ngth-training-part-1

https://www.ironcompany.com/blog/once-a-week-stre ngth-training-part-2

And here for how to set up the schedule
https://www.ironcompany.com/blog/marty-gallagher- progressive-resistance-tr aining

He seems to indicate that the big 3 are done on one day, then overhead press is optionally done on a separate day. Or are all 4 movements done together on one day.

He also prescribes a lot more cardio than most lifters do, certainly more than I've done in many years.


 
MarlonLeon
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Total Posts: 5
01-04-22 02:43 PM - Post#915838    



  • Jordan Derksen Said:
That one day a week program from Marty does look good. Thanks for sharing that.

One thing that confused me when I read through some material on it is what he does for overhead press.

He also prescribes a lot more cardio than most lifters do, certainly more than I've done in many years.



It actually doesn't matter whether you do all four lifts on one day or split them up.

Regarding cardio: That was an eyeopener for me. So many people in the strength world write vehemently against cardio, in particular steady-state cardio.

Gallagher argues that cardio is an integral part of the whole picture (together with strength, nutrition and what he calls brain train) and should be switched up just like one would do with strength training. This means doing steady-state for a while (he recommends power walking for big guys) and then switching to burst (or interval) cardio or mixing it up during the week.

His book, The Purposeful Primitive, is very good.
 
Dan John
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Total Posts: 12050
01-05-22 10:46 AM - Post#915867    



I still struggle to wrap my head around one workout a week, but if you do it, those workouts have to be prime.

Good coaching, spotting, community, motivation, locked down on reps...I KNOW it works, but you have to really X out those particular days.
Daniel John
Just handing down what I was handed down...


Make a Difference.
Live. Love. Laugh.
Balance work, rest, play and pray (enjoy beauty and solitude)
Sleep soundly. Drink Water. Eat veggies and protein. Walk.
Wear your seat belt. Don’t smoke. Floss your teeth.
Put weights overhead. Pick weights off the floor. Carry weights.
Reread great books. Say thank you


 
Jordan Derksen
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Total Posts: 304
01-05-22 12:35 PM - Post#915869    



I think you hit it there Dan. Community is the big one. Every time I've trained in a gym with a community environment lifts go up almost regardless of the program you do.

Very hard to replicate those results training alone at home.


 
Dan John
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Total Posts: 12050
01-05-22 02:12 PM - Post#915871    



Jordan, I can't imagine pushing through three to five (or more) top end sets ONCE a week without some help.

Honestly, I would be in the middle of a house project in about an hour!

Community. That's always the key
Daniel John
Just handing down what I was handed down...


Make a Difference.
Live. Love. Laugh.
Balance work, rest, play and pray (enjoy beauty and solitude)
Sleep soundly. Drink Water. Eat veggies and protein. Walk.
Wear your seat belt. Don’t smoke. Floss your teeth.
Put weights overhead. Pick weights off the floor. Carry weights.
Reread great books. Say thank you


 
Diablo
*
Total Posts: 7020
Re: Weekly Training Goals vs Daily Workouts
01-05-22 06:19 PM - Post#915882    



This is kind of Park Bench-y, right?

I've been watching how well those challenges are going. (especially since DJ chose the 10k again)

This made me think of choosing a different challenge every month for the forum. That plus the Park Bench-y type scheme and I think if you step back and look at the whole year you could actually build a year-long Full Body Program. It stays fresh since it changes every month, this month we're doing pushups, could do goblets, pullups, swings, squats, deads(within reason there), Presses(the varients if needed), Farmers Walks(suitcase), etc.

Over the course of a year, it could be an interesting Full Body look back.

The pool of information could also be valuable if some variables are nailed down across those who participate.

  • Jordan Derksen Said:

Lets say a basic one lift a day style was to be used with 5x5 rep scheme.
Monday - Press 5x5
Tuesday - Squat 5x5
Wednesday - Pullups 5x5
Thursday - Cleans 5x5
Friday - Dips 5x5
Saturday - Kroc Rows 1 x Max Reps each arm followed by farmers walk
Sunday - Off



Diablo

Everyone has a plan until they get punched in the mouth- MT


 
Jordan Derksen
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Total Posts: 304
01-06-22 08:57 AM - Post#915895    



  • Dan John Said:
Jordan, I can't imagine pushing through three to five (or more) top end sets ONCE a week without some help.

Honestly, I would be in the middle of a house project in about an hour!

Community. That's always the key



Ha ha ya that about sums it up. I'm sure you can relate, but back when I was olympic lifting with a team it was three 2.5-3 hour workouts 3 times a week. Sometimes in the third hour when I finally got to the squats I would just lie down on the floor between sets. It was the team atmosphere that kept me going a lot of days.

Now with a house and kids it's "well that all sounds good, but can I do it in 20 minutes or less..."

Diablo, I like the challenge thing. There's a lot of 'within reason' I think. We're already a man down from elbow issues. My pinky and ring finger is already getting tingly from the pushup volume. Swings you can always just grab a lighter bell, but some of these other moves the shock in volume can be a lot. Maybe 250 was a bit ambitious, it just seemed like a nice number. I would be scared of high volume daily squats even if they are light. But the idea of having a singular monthly focus is good. It's the execution that needs some work.


 
Matt_T
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Total Posts: 244
01-06-22 09:34 AM - Post#915896    



  • Jordan Derksen Said:
  • Dan John Said:
Jordan, I can't imagine pushing through three to five (or more) top end sets ONCE a week without some help.

Honestly, I would be in the middle of a house project in about an hour!

Community. That's always the key



Ha ha ya that about sums it up. I'm sure you can relate, but back when I was olympic lifting with a team it was three 2.5-3 hour workouts 3 times a week. Sometimes in the third hour when I finally got to the squats I would just lie down on the floor between sets. It was the team atmosphere that kept me going a lot of days.

Now with a house and kids it's "well that all sounds good, but can I do it in 20 minutes or less..."

Diablo, I like the challenge thing. There's a lot of 'within reason' I think. We're already a man down from elbow issues. My pinky and ring finger is already getting tingly from the pushup volume. Swings you can always just grab a lighter bell, but some of these other moves the shock in volume can be a lot. Maybe 250 was a bit ambitious, it just seemed like a nice number. I would be scared of high volume daily squats even if they are light. But the idea of having a singular monthly focus is good. It's the execution that needs some work.



With push ups you can grab a lighter bell too. Stick your knees on the floor.

I like 10s and 15s for this so far. Little bump after meals, nothing remotely difficult.
 
BrianBinVA
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Total Posts: 4766
01-06-22 11:43 AM - Post#915897    



I love all the do x of y for a month things, and will join most, if not all, of the ones anyone suggests, but definitely should be scaled to where you are. You become what you do, and if you have not been doing some movement at all, go with a lower volume. Make haste slowly, or something like that.


 
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