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SOHP the day after Bench

Discussion in 'Strength & Conditioning Discussion' started by RukshawM4st3r, Nov 2, 2010.

  1. RukshawM4st3r

    RukshawM4st3r Black Belt

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    Is SOHP considered an auxillary to Bench? I ask because I'm doing SOHP and Deadlift on Tuesday/Fridays and Benching/Squatting on Monday/Thursday's....
     
  2. DrBdan

    DrBdan Something clever

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    Bench and SOHP both work a lot of the same muscles groups so I would avoid doing on back to back days. You won't be fully recovered from benching on Monday when you try to do SOHP on Tuesday. Same goes for squats and deadlifts. If you are lifting 4 days/week why not do one day each of SOHP, Bench, Squats and Deadlifts. Add in some assistance work each day and you pretty much have Wendler's 5/3/1.
     
  3. Cratos

    Cratos Banned Banned

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    TS: I don't know about back to back, but if you left one day in between, there wouldn't be a problem.
     
  4. Tosa

    Tosa Red Belt

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    So your week is like this

    Monday
    Squat
    Bench

    Tuesday
    Deadlift
    Overhead press

    Thursday
    Squat
    Bench

    Friday
    Deadlift
    Overhead press

    ?


    If I've understood correctly, the bigger issue is always deadlifting the day after squatting. Sure you can work the same muscle groups multiple days in a row, but it does limit how heavy you can/should go, and you will have to deal with accumulated fatigue. Ie. training like this means more planning.

    You'd probably benefit from some changes, can you give more details about how you train individual lifts? reps, sets, intensity? how you progress? How long you've been lifting? Assistance work? Other physical activities? Can you train on other days, like wednesday and/or saturday?
     
  5. wildman1717

    wildman1717 Green Belt

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    You should at least get 48hrs. between any Chest and Shoulder work. Shoulders are some of the easiest muscles to over work. Chest, Back, Shoulders and in some cases the arms require the shoulders to work. This can cause shoulder issues and imbalances in the shoulder girdle.
     
  6. Kennethguye

    Kennethguye Yellow Belt

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    need more rest big guy 24-48 between shoulder and bench
     
  7. scoopj

    scoopj ackson

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    Do you really think it's unwise to deadlift the day after squatting? In the past, I have deadlifted heavy immediately after 3x5 heavy squats without any issues and today I hit a DL PR after squatting heavy yesterday. Is there that much carryover between the two that you need a day rest in between?

    I'm interested in your perspective, because on the face, it seems to me there would be more carryover between OHP and BP than Squats and DL's.
     
  8. Tosa

    Tosa Red Belt

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    Not unwise. I've done it myself. It's just you have to plan your workouts more carefully...if I want to deadlift the day after squatting, I should account for that when planning my workout. You may set a deadlift PR the day after squatting heavy...but I don't think you'd say those are the best conditioning in which to go for a PR. The issue is greater with squats and DLs because a greater amount of muscle is used, which means recovery is usually more of an issue.
     
  9. scoopj

    scoopj ackson

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    Thanks. I agree deadlifting the day after squatting is not the optimal scenario for setting a PR. I would never squat heavy the day after deadlifting heavy, but I figured the other way around was ok.
     
  10. Mumrik

    Mumrik Silver Belt

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  11. Cratos

    Cratos Banned Banned

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    No.

    One day off is enough unless you have shoulder problems.
     
  12. Tosa

    Tosa Red Belt

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    While I do disagree with wildman's statement, 48 hours off is the same as one day off between workouts.
     
  13. RukshawM4st3r

    RukshawM4st3r Black Belt

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  14. Cratos

    Cratos Banned Banned

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    Haha true. When I think 48 hrs, I just think two days, which means two days with no gym.
     
  15. Morganation

    Morganation Brown Belt

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    Doing SOHP one day then Bench the very next always yeilds poor results for me.
     

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