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Training Frequency SS 2 days per week to 531 x days per week?
I did Strong Lifts iPhone app from 09/14 to 12/14 (3 days per week)
SS from 03/15 to now (2 days per week)
I’m considering moving to 531 but not sure the optimal number of days per week. Previously I moved from 3 days to 2 days for greater recovery time. Now the biggest factory seems to be family time. I’m wondering with the over 50 crowd is there a general consensus on the number of days per week to train. General consensus on over 50 doing 531?
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Hi Paul, I asked a question in a post and I got some good replies. I like what Mark wrote in his answer. #5 reply . I am trying to do something along those lines myself. Here is a link to,the thread.
http://startingstrength.com/resource...233-ppst3.html
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Jerry,
Thanks very helpful, any suggestions on a Powerclean replacement? I'm not sure I'm up to snuff there.
I like the simplicity of Mark's suggestion.
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how far over 50 are you? I'm 47, about to be 48. am on the final week of my 5th cycle of 531. (i did 3-4 cycles a year ago.) I find that program to be pretty self-regulating, with the last set of optional extra reps and the deload week. I ran SS for 2 months and it just about killed me. I'm doing 531 4x a week and then depending on how i feel after the 3 weeks do a different type of deload on the 4th week some times only 2 days, sometimes 4, sometimes extra conditioning. Once I even went directly into the next cycle.
My advice is to try to go 4x a week. If you cannot fit those days in, don't worry about the having a particular weekly schedule - unless you have to. Just try to have 3 days between press and bench and between deads and squats.
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I've think I've settled in for twice a week at age 57. I'm moving to heavy squat day on Tuesdays and light squat day Saturdays with Saturday also being DL day.
I just can't get enough recovery on three days a week.
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The real issue is have you reached your Linear Progression limit? Do you know how to determine this? A secondary question is this: At least on DL you have not mastered the technique yet. Until you master that you can't really tell if you've reach your limit. Confer with a coach face to face is my best suggestion.
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Carson, I’ve not mastered the SS DL and that’s not going to happen. I’ve spoke to a coach (not an SS coach, but a coach) about it and they are not concerned with the knees bending. I’ve mentioned this before but I can’t bend over far enough to grasp the bar without bending my knees. Maybe over time if my flexibility increases but that’s not going to be a short term addressable item.
Regarding end of linear progression it’s getting real close to maxed out on BP and OP,
On Squat and DL I can continue with the normal path…
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I'm 56Originally Posted by muntz
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Thank you, but I do power cleans because I don't like golf but do like to torture myself with things that are difficult for me to do. Also to get more pulling and a more total body workout in that particular session. Barbell rows are good substitutes as are pull ups. I really suck at the latter, so I don't do them now.
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You may want to try high pulls from the hang position. Here is a short video. Just start light .
https://m.youtube.com/watch?v=idQmmJLSt9Q
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