Extra training day(s)

[deathevocation]

This has probably been addressed on here though though I might raise it, might spark some discussion. During the 29/37/32 cycle I just completed, I trained per the program, that is, 3 days a week. I'm thinking of adding in an extra day or two, namely just to have a 20 min run on the treadmill/rowing machine and do some weights. Now with the weights, do people think it's better to do some sort of light circuit or some supplementary exercises (ie shoulder presses, weighted chins, dumbbell rows, shrugs and some sort of tricep work). I'm still thinking about this. On one hand, I'm benching three times a week so will shoulder presses/tricep work on a day off be of any benefit? On the other hand, I'm only deadlifting one day a week so perhaps heavy shrugs might be of benefit? Or should an extra day be about recovery insofar getting the blood moving and taking it easy?

[Deleted]

I am sure there may be different opinions on this, but this is what I have been doing for this program and the last few years on other programs. Currently I'm doing the 13 week program, the skills evaluation went better than I could have asked for (I'm on the final week now). I always do some work on the days that follow the main days, typically I do light squat and bench and light deadlift after the deadlift day. The weight is light enough to give me resistance, but not tax my nervous system, I've found it really helps me recover. A lot of weightlifters follow the rule of 60%, I feel this is kind of like that for me. I also pick out one or two exercises that can address a weakness, maybe some lat or tricep work and do a few sets of that, again, nothing that will hurt the next day's workout. I feel like it is helps me recover much better than doing nothing at all and lets me address weak links. Because I'm trying to drop some weight to get back to my competition weight, I also do cardio on a stationary bike. (I've found that running hurts my squatting because of the impact, but cycling doesn't hurt me at all). On top of this, I use a massage roller stick every day (it works really well) and pay close attention to my protein intake. Not sure if this is feasible under the program, but all I can say is that I have had no trouble recovering from the volume and I really feel like I could handle more.

[joeldibattista]

In my last prep cycle, I did a bit of a mixture.

I quite liked doing a fast-paced SPP circuit (military presses, rowing, pulldowns, arms, abs etc.) for sets of 10.

I would sometimes do more pre-hab stuff - face pulls, scap pushups

Recently we've just been dragging the sled around for ~15 mins.

For me the, the keys to the extra work should be:-

1. To aid recovery and not tax you any
2. Be mixed up so that you don't get bored - I find the Sheiko programming routine enough!
3. Address any pre-hab needs/weaknesses you have