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Old 08-12-2010, 04:52 PM   #20
Rob St. Croix
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Join Date: May 2010
Location: New Bern  NC
Posts: 143
Re: Realistic Strength Goals Without Gaining Weight

Originally Posted by Drew Cloutier View Post
i'm curious as to the rationale behind squatting 3 times a week, but only dead twice and only press/bench once...squatting and deadlifting are almost identical movements, and include very similar prime movers, if you go by what Westside says. So you are hitting the posterior chain 5 times a week, and only working your pushing/pressing/benching once...setting yourself up for a rude awakening.
In SS the squat is used on all days ((3) times a week) as it does a very effective job of warming up the major muscle groups used in the pulling lifts(SS, p289). The press exercises (Press or Bench-press respectively) are done after the squats in IOT allow the back and legs time to rest before said pulling lifts. Every other week the rotation will go from "A B A" to "B A B"

Squat 3x5
Bench-press 3x5
DL 1x5

Squat 3x5
Press 3x5
Hang Power Clean 3x5
"Human beings are at their best when they are helping others be at theirs." "The beating will continue until your PR improves."
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