Twice a week set-up

[davidM]

Hi,
I’m 45 and can only train twice a week now because of job problems. I cannot make up my mind, my first set-up is a simple:


A SQUAT BENCH
B DEADLIFT PRESS
For these, I’d like to follow the 2x5 1x5+ style.
What kind of assistance exercises and sets/reps schemes would you add here?

My second option is:


week 1
Tue. SQUAT
Thu. BENCH

Week 2
Tue. PRESS
Thu. DEADLIFT

In this case I’m a litte concerned about doing the big exercises only once a week. Assistance work could be RDL or volume DL on Squat day; volume Press and chins on bench day; volume incline or close grip Bench and curl on Press day and volume Squat and Db row or Lat pulldown on DL day.
I’d like to focus on size and strenght now, at least for a couple of months.
Any advice would be really appreciated.
Thanks a lot.
David

[Andy Baker (KSC)]

I like this very simple program:

Squat - 4-6RM, Back off 10-15
Bench - to 4-6RM, then 2 x 8-12
DB Row/Lat Pulldowns/Chins 3-5 x 8-12
Accessory Upperbody

Squat - 5 x 5 - light
Press - to 4-6RM, then 2 x 8-12
Deadlifts 4-6RM, then back off 8-12 (could be sldl)
Accessory Upperbody


This is hard but effective

[Dillman]

Andy do you mean one back off set for squats between 10 and 15 reps or several sets adding up to 10 or 15 reps at a back off weight? Also how do you determine the back off weight?

[Andy Baker (KSC)]

One back off set for 10-15 reps. Just pick a weight that seems reasonable for that amount of repetitions. You might start conservatively to get yourself used to that type of rep range. Maybe do 15 reps with a weight that could be done for a steady paced set of 20.

[barna284]

I'm sorry if I´m being dense, but does the 4-6RM in the Squat-Bench-Press-Deadlifts indicate to work up to a (daily, reasonable) 4-6RM max? If so, how many sets do you usually take? I'm used to straight sets and never really worked a lot with ramp ups to a max.

[Andy Baker (KSC)]

Yes, just one set between 4-6 reps.

Example workout:

Bar x 20
135 x 5
185 x 3
225 x 1
275 x 1
315 x 6
225 x 12

[quinn]

KSC,

A while back you mentioned using a Starr-ish two day H/L setup for older trainees. Is this it? Or would you put all the heavy work on day 1 and all the light work on day 2?

[Dillman]

Andy this program seems pretty interesting. If one were to add conditioning to it would you do it between the workouts or the same day. For conditioning I am thinking of a tabata of some sort, barbell complexes, or sled pulling/pushing.

[Andy Baker (KSC)]

The heavy light set up can be formatted many different ways. This is just one iteration of that program.....which really isn't a program, but a set of principles.

I generally put the deadlifts on the light squat day. it doesn't seem to matter whether you bench or press on heavy or light day when doing the twice weekly program. I suppose if I HAD to pick I would squat heavy and bench on one day, and then squat light, press, and deadlift on the other. It seems to work well.

[Andy Baker (KSC)]

Monday - Lift heavy
Tuesday - Condition
Weds - Off
Thursday - Lift light
Friday - Conditiion
Sat - Condition
Sun - Off

[quinn]

Thanks Andy. This gives me some ideas of how to set up a program to fit my needs. I could do this in 2 days or split it out into 3 or 4 if I am pressed for time.

Thanks again for this free resource.

[davidM]

Hi,
at the end I'm going to try this:

week 1

day 1
Bench intensity
weighted chins
kroc row

day 2
squat intensity
press volume
chins volume


week 2
day 1

deadlift intensity
bench volume
kroc row

day 2

squat volume
press intensity
weighted chins intensity

Intensity (heavy loads, medium-low sets)
volume (medium loads high sets)

I've just started and it seems good...

Thanks a lot!

[seti]

Hi Andy,

I had to switch to a twice per week setup recently. I've followed your suggestion to try to mimic my 4 day split setup I did before, as closely as I could, I've regressed on the press though, and I'm often beat up after the volume day. I'd like to hear your opinion on my current setup, and see what could be adjusted to make it a bit better.

So what I do now:

Monday (Volume)
Press 5x3 + 1 back-off 10-12
Squat 3x5 (around 75 percent) + 1 back-off 10-12
Weighted Chins 10x1 / 5x2
Dips 2xF

Thursday (Intensity)
Press 5x1 / Bench 5x1 alternated weekly
Squat 1x1 + 2x2 back-off
Deadlift (recently stalled on a single, tried to do 4 on a weight that I easily had for a triple, but to no success)
Chins 3xF

Should I still keep two relatively heavy squats in this setup?
What tweak would you suggest to do everything beltless?

I'll relocate soon and will be limited in my initial luggage, and will have to probably train in globo-gyms until I find something decent. The only exercises where I use a belt right now are the intensity squats and the top weight deadlifts.

I have a feeling, that I can keep a good extension on the deadlift regardless of the belt though, and I really only need it on the heavy squats.

Should I do some light squats on the deadlift day, or do maybe sets of 10, that I could do beltless, or some other squat setup alltogether? I think either way I would do them at the end, after deadlifts.

Sorry for the long-ass post, I'll highlight the questions, and thanks in advance!

[Andy Baker (KSC)]

1) Might have to drop the 10-12 rep back off on the squat. Those are fucking taxing, and not sure if you can come back and do heavy singles later in the week.
2) I would suggest that you not work beltless
3) Squat: one day of 5's, one day of singles. If that doesn't work, then do a heavy day of 5's and a light day of 5's.

[seti]

Thanks,

I've just recently added the back-off set of 10, had some regression before I introduced those. But good to know your opinion, thanks!

It is what I feared about the belt. You're suggesting this because of the injury potential, or the reduced workload? Today I did a near PR deadlift without a belt, and it felt strong and solid. I DO need it on the heaviest squats though.

I'll do something light then for the second squat workout, since I won't have a belt for a while, and keep a moderate 3x5 beltless, just like I do now. I hope I won't lose too much strength in it.