M / 40 / 6’ 2” / 228# / LBBS & DL are in the low to mid-400’s.
In the run up to Fall Classic I was running a program from Andy (KSC Raw Strengthlifting; 4 day upper / lower split with intensity day and volume day plus some accessory lifts) but wanted to move to something with more volume and less intensity. I tried this BBM program (GST Template for Intermediate / Advanced). In general I enjoyed it over the few weeks I ran it, but training days were just taking me too long to do a squat, press, and pull variation in same day.
So my objectives are these: reduce training session length, add volume at reduced intensity in the primary lifts per the BBM recommendations, and learn to incorporate RPE into training.
One session (Tues) with heavy squat (Single @ 8 and 4 - 5 x 5 @ 8) and a pull variation (deficit deadlifts and / or rack pulls around RPE 7 - 8) and a heavy deadlift day (single @ 8 then 4 - 5 x 5 @ 8) and a medium squat day (paused squats / pin squats something like 4 x 4 @ 9) is what I am considering. These would be the only two exercises those days so I could get done in roughly 1 hour.
First off, is this stupid, misguided, or reasonable? Secondly, given the frequency of 2 squat days per week, would pause / pin squats (been doing them beltless) be the better exercise selection to drive adaptation as a medium squat day or would a true medium squat day (something like 3 x 5 at 10% off Tuesday) be a better exercise selection…roughly same # reps at higher intensity?
That’s a reasonable thing to try - although you didn’t mention what your plans are for the upper body lifts, which might present an issue since they generally need a bit more frequency in intermediate and advanced lifters.
I would also not suggest doing numerous sets @9 across with your squat variant, as this high intensity may result in excessive fatigue. As with your rack pulls, I’d keep them closer to @7-@8.
Thanks for the reply, Austin. Upon doing more reading and digging on the interwebs (but from good sources. I think I have something laid out that is more reasonable by spreading out squats and deadlifts over 4 days. Something like a heavy squat on Monday, medium pull on Tuesday, medium squat on Thursday, and heavy deadlift on Friday with pressing variation every day (Press, CGBP, Pin Presses). So 4 pressing slots, 2 pulling slots, and then trying to decide if 3 squatting slots are necessary or if 2x per week is sufficient (given the right selection of exercise, intensity and volume).
If going to a 2x frequency on squats would paused / pin squats be a better exercise selection vs. a conventional medium day squat (belt, 3 x 5, less 10% than heavy day)? As a follow on, what is your opinion on placement of the comp deadlift relative to the comp squat? Normally would consider wider spacing for recovery (something like Sq (H), DL (M), Sq (M), DL (H)) but notice you seem to place them at the beginning of the week back to back then have a more medium level training days for the remainder of the week.
This is a reasonable approach. To answer your question, some folks prefer/do better with the heavy deadlift “further away” from the Squat (i.e., at the end of the week), while others are too fatigued by then from the week’s work, and prefer to have the heavy deadlift the next day after the heavy squat – this puts the “priority” lifts at the beginning of the week when you’re fresh, and leaves the supplemental stuff for the end of the week. I’ve done it both ways myself, you’ll have to experiment and see which you prefer/tolerate better - it’s unlikely to make a huge difference in the long run, though.
I can make an argument either way – so I don’t think there’s a clear “better” choice there. Without knowing more, if you’re only going to squat 2x per week, I’d probably default to the more specific exercise (i.e., a regular low bar squat), with or without a belt. However, you could also plan out a training block where you start out with something like a paused/pin squat, and as you progress and get closer to a test/meet, switch to the more specific exercise.