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Thread: 2 Day a Week Programming

  1. #1
    Join Date
    Mar 2012
    Location
    Ohio
    Posts
    959

    Default 2 Day a Week Programming

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    Andy,

    I'm currently running the following 4 day program, lifting three times a week:

    Day 1: Squat Volume, Bench Intensity
    Day 2: Press Volume, Deadlift
    Day 3: Squat Intensity Bench Volume
    Day 4: Press Intensity, Power Clean

    So I'm getting through each cycle about once every 10 days.

    My wife and I are expecting our first child, due at the end of September, so I'm planning on cutting back to two times per week for a while, getting through each cycle every two weeks.

    Do you think it would be beneficial to add additional squat volume (maybe in the form of back-off sets) on squat intensity day to compensate for the decrease in frequency of training?

  2. #2
    Join Date
    Jan 2008
    Location
    Kingwood TX
    Posts
    8,914

    Default

    Just add a lighter squat session to day 2 and day 4. 3x5 at about 60-65% of 1RM

  3. #3
    Join Date
    Mar 2012
    Location
    Ohio
    Posts
    959

    Default

    Sounds great! Thanks for the help, Andy.

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