> > I've been lifting twice a week in a push-pull split, been doing that
> > for months now and not a) enjoying it much or b) making any gains.

> > [I won't delve into the "whys" of points a) and b) except to mention
> > that the post-squat soreness has been so nasty sometimes that I
> > haven't wanted to run for two or three days afterwards. And (guess I
> > should mention) I do have some aspirations as a recreational runner to
> > improve my 5K times, which are nothing great but typically just in the
> > top quarter of my age group in local runs.]

> > I've been thinking that I'd be better off just doing the big three
> > compound lifts, and alternating between a higher weight/shorter rep
> > type of day and a lower weight/higher rep routine, for a few reasons
> > that come to mind:

> > 1) Doing the one-bodypart-per-week thing seems to induce a ridiculous
> > degree of DOMS in me, and I've found that doing the same lift twice a
> > week seems to mitigate that.

> > 2) Squats, deadlifts, and bench press are the only poundages I really
> > seem to care about anyway. I could give a crap about how much I can
> > military press or bent-over db row, y'know? I know it's just bragging
> > rights, or in my case, whispering rights (my totals are a joke, of
> > course), but still; I do entertain notions of entering a PL meet one
> > day just to verify that I'm actually lifting what I'm telling myself
> > I'm lifting. So I guess I care.

> > 3) Squats, deadlifts, and bench press seem to be the only important
> > lifts in terms of functional strenth related to occasional physically
> > strenuous tasks that need doin' around the house, i.e., picking up
> > large/heavy things and putting them back down, or pushing, say, a
> > wheelbarrow around. Why even bother with the isolation stuff?

> > Well, just wondering if I'm deluding myself, or missing some obvious
> > reasons why I should do more than just the Big Three, or something
> > altogether different.

> > --Dirk

> > PS: I'm 44. I'm about 150#, 5'8½", in good health, been lifting and
> > running with varying degrees of seriousness for about four years now.

> Dirk, don't I remember you from rec.running?  I also recall you live in
> New Jersey like me, no?

> No surprise to regular readers, but I think the deadlift is the most
> important of the Big Three for functional strength.  I think the bench
> press is completely dispensable unless you plan to compete, and there is
> enough work in deadlifting that you just don't need to squat, too,
> unless you want to.  Keith's suggest of alternating DL and SQ workouts
> (benching during them all, if you must bench) is one I've heard before
> and one that makes sense to me.

> You'll get much more core stabilization work, very useful to a runner,
> if you do some sort of one-armed standing overhead press as a
> replacement for your barbell bench press.  I do kettlebell military
> presses, I used to do one-armed barbell sidepresses, and even
> Arnold-style dumbell presses or military presses would be good workouts
> for your entire midsection.  Standing and not sitting is important for
> them all.  Hell, even one armed deadlifts are good for your mid-section.

> I'm about 1" shorter than you, 3 years older, and the same weight.  One
> day last week, after my lifting (that included clean and jerks and
> swings at the end), I went out an ran 2 miles at 6:45/mile pace without
> even trying too hard.  I'm convinced that deadlifting and overhead
> pressings are a great combination for a runner.  I lift Mo/Tu/Th/Fr and
> run after lifting on those days.  Twice a week wouldn't be enough for my
> forgetful nervous system to make any progress on.