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Old 01-06-2012, 04:55 PM   #1
Evan Peikon
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weekend strength training programming question

my coach helped me set up some extra strength work to do on weekends opposed to doing the regular classes weekend metcons, and we set up a 6 week cycle.

the general outline is :
day 1:
squat at whatever rep range/tempo
weighted pull up @ rep range/tempo

day 2:
deadlift @ rep range/tempo
press @ rep range/ tempo

the actual reps/tempos are irrelevant to my question.

what i want to know is which workout you'd recommend to do first on a sat/sun split. i was thinking the squat day first because dl's would probably be more taxing but i wasn't sure and my coach said either or is alright
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Old 01-06-2012, 05:05 PM   #2
Andrew N. Casey
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Re: weekend strength training programming question

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Originally Posted by Evan Peikon View Post
the actual reps/tempos are irrelevant to my question.
but they may very well be extremely relevant to the answer.
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Old 01-06-2012, 05:13 PM   #3
Evan Peikon
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Re: weekend strength training programming question

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Originally Posted by Andrew N. Casey View Post
but they may very well be extremely relevant to the answer.
in that case here it goes:

week 1- 4x6-8 @41x1
week 2- 5x4-5 @31x1
week 3- 5x2-3 @21x1
week 4- 5x2 @no tempo
week 5- 5x1 @no tempo
week 6- test 1rm/ capacity

* capacity test= 85% 1rm xAMRAP @ 3010
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Old 01-06-2012, 06:21 PM   #4
Terry Gibbs
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Re: weekend strength training programming question

I woud squat on Saturday, and do some form of dead Sunday..

go too hard on deads Saturday and back gives out squatting on Sunday, may ruin your week..

most back injuries are caused by back fatigue, not by too much weight

Squat Saturday

actually I got a program from PL world champ that has squat Monday, SLDs Tuesday, was a common program for the Brits back when they used to win things ( Collins DL near 700lbs @ 180)

good luck
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Old 01-07-2012, 01:16 PM   #5
Brendan McNamar
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Re: weekend strength training programming question

Does it have to be on the weekend two days back to back? Could you do Monday and Thursday for lifting? If Wednesday is a rest day this works well.

Monday Strength
Tuesday Met-con
Wednesday Rest
Thursday Strength
Friday Met-con
Saturday Met-con
Sunday Rest

How many Met-cons are you doing Monday through Friday?

If you can make progress through simple linear progression then the lifting is probably over engineered. How much strength training have you done?

What is you height, weight and current 1 rep maxes (could be estimated if not actually tested)?
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Old 01-07-2012, 02:15 PM   #6
Evan Peikon
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Re: weekend strength training programming question

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Originally Posted by Brendan McNamar View Post
Does it have to be on the weekend two days back to back? Could you do Monday and Thursday for lifting? If Wednesday is a rest day this works well.

Monday Strength
Tuesday Met-con
Wednesday Rest
Thursday Strength
Friday Met-con
Saturday Met-con
Sunday Rest

How many Met-cons are you doing Monday through Friday?

If you can make progress through simple linear progression then the lifting is probably over engineered. How much strength training have you done?

What is you height, weight and current 1 rep maxes (could be estimated if not actually tested)?
it has to be back to back in order to work with the rest of the weeks program/ my schedule with classes, work etc.

how many metcons i do during the week is different every week and i don't do my own programming so i can't really say.

im 5'9 135-140, and my maxes are 185 squat, 260 deadlift, 95 press, and 50 lbs for pull-ups.

and the way that the strength session works is that you start set 1 on an easier weight and if you hit the highest part of the rep range you add weight the next set. its the way OPT does his workouts, and my gym follows an opt style program
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Old 01-07-2012, 02:31 PM   #7
Robert Walsh
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Re: weekend strength training programming question

with those numbers, you really should do a LP with 2-3 short metcons a week
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Old 01-07-2012, 02:31 PM   #8
Robert Fabsik
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Re: weekend strength training programming question

Not a big fan of deadlifting heavy the day after heavy squats. I think this could slow progress for most, but some people can do heavy anything day in and day out. Just looking at your numbers, I don't know if this is the best plan in regards to meeting recovery needs and maximizing strength.

I almost wonder if you are better off, lifting lower body saturday, upper body Sunday then Wed or Thur lift wholebody. If its a metcon day that Wed skip it. Once your strength levels are higher then metcon priorities might make better sense.
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Old 01-08-2012, 08:27 AM   #9
Brendan McNamar
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Re: weekend strength training programming question

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Originally Posted by Evan Peikon View Post
how many metcons i do during the week is different every week and i don't do my own programming so i can't really say.
General hint average number per week over 4 weeks:
2 or 3
3 or 4
4 or 5

It makes a big difference. If your banging out 4 or more met-cons M to F and then want to hit two strength days your strength work will most likely be held back due to lack of recovery.

I'm always a little suspicious when people won't get specific about what they are doing. If you really want our help give us all the information.
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Old 01-08-2012, 08:51 AM   #10
Evan Peikon
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Re: weekend strength training programming question

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Originally Posted by Brendan McNamar View Post
General hint average number per week over 4 weeks:
2 or 3
3 or 4
4 or 5

It makes a big difference. If your banging out 4 or more met-cons M to F and then want to hit two strength days your strength work will most likely be held back due to lack of recovery.

I'm always a little suspicious when people won't get specific about what they are doing. If you really want our help give us all the information.
id say average of 3 (15 minx1, 5-7minx2)
but if i were to do 4 they'd all be in the 4-7min range.

my gym is more of a short heavy met con type, and we rarely do long ones.

ex of typical met con:
1) 7min amraps
2) 15-10-5 reps of 2 elements
3) 2x 4min amrap
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