Interesting, I've found programming for myself that I respond better to low volume squats and deadlifts at higher intensity, coupled with higher volume/ lower intensity for bench and press. But if I try to do any combination of benching/pressing on consecutive days, I am completely under-recovered no matter the intensity and feel like shit.44 year old male here.
I read in one of your articles how explosive lifters have to limit volume, makes a lot of sense that any given intensity would be more stressful in an explosive athlete. Would your thrower (and Karwoski) supplement that low volume with a lot of assistance work?
Are they just not exposing him to >90% intensity enough, or ever?He now mainly trains on OU's strength program which is far higher volume than what we did here and all his lifts have gone down.
I am not a coach, but I think this is fairly usual. Presses seem to like a bit more volume than squats. Have you tried including a few high intencity lifts alongside your volume?
This might be a more unique thing. I can bench (volume), then press, then bench (intensity) on three consecutive days, but I'm not 40 yet. I might walk in with some DOMS, but that dissipates during warmup.But if I try to do any combination of benching/pressing on consecutive days, I am completely under-recovered no matter the intensity and feel like shit.44 year old male here.
This is a common feature of exercises that fulfill the "3 criteria" less so than other exercises, and is expressed on a continuum.
Deadlifts incorporate lost of muscle mass and cannot be done for a lot of volume (you can insert what "a lot" means here. I'm just trying to illustrate a concept)
Presses incorporate less muscle mass and therefore can use more volume.
A single joint exercise (like a preacher curl) can be done for a lot of volume. You can easily do 5x10 for preacher curls at your 11RM and you'll be mostly fine. Try that with deadlifts, and you will be much less fine.
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I don't know if that's true ^.
Because in SSNLP, you only press 3 times every 14 days.
(i.e. press and bench have to 'share' the week)
Those are tiny muscles groups.
Squats use a fuckton of muscle mass IMO, but those we do 3x/week.
Both are doing 3x5 for volume.
Whats the thinking here then?
You may be thinking of the exercises in isolation, when in reality, the exercises work together in both the muscular and hormonal response.
For example, a very thin person will get bigger arms if they just squat and deadlift. Not only is there muscular overlap, but the hormonal response will force adaptation despite no mechanical damage being done.
Also, just because we can do something doesn't mean we should do. If you can get away with 3x5 for presses and still make progress, why not do it?
Eventually, in my opinion, presses and bench presses benefit from slightly higher volume than do squats and deadlifts.
Does that clear up this apparent inconsistency/contradiction?
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I am not a coach, but I think this is fairly usual. Presses seem to like a bit more volume than squats. Have you tried including a few high intencity lifts alongside your volume?
This might be a more unique thing. I can bench (volume), then press, then bench (intensity) on three consecutive days, but I'm not 40 yet. I might walk in with some DOMS, but that dissipates during warmup.[/QUOTE]
I hit intensity sets for all lifts at some point in my programming. I've tried to add bench/pressing volume on a 4th day of a HLM and I can get it done, but it feels counter productive as everything aches and I can't move anywhere near as much weight.
Well remember when you add an extra day you can afford to reduce stress per day quite a lot, and still have an increased stress per week. Should be possible to manage your fatigue sensibly. Maybe accessories and/or variations would help mitigate those aches? I use close grip bench for back-off sets after intensity bench, and i used to enjoy dips but don't do them at the moment as both my presses are moving without them. Incline presses and dumb-bell flat press look useful too, but i haven't tried them yet.