Moving for twice a week Moving for twice a week

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Thread: Moving for twice a week

  1. #1
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    Default Moving for twice a week

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    Hi,
    Iím in a strength training for a while and I would like to get advice regarding some changes I need to make.
    Until last week I trained 3 times a week, but unfortunately I need to go down for a while to 2 days per week.

    This is my program (Kg):
    A: Squat 3X5X107.5, OHP 3x5x55, DL 1x5x138
    B: Squat 3X5X107.5, BP 3X5X95, Power Clean 3X4X55, Chin-ups 3X8-12 (changes along the program).

    The program would run as the following:
    A B A
    B A B
    A B A
    and so onÖ

    So here are my questions for training twice a week:
    1. Should I train A B, A B (and so on), or should I change the pattern to A B, B A, A B (and so on), in order to stimulate
    the muscles more as a compensation?
    2. Should I stay with the same number of sets? Iím still getting stronger, or should I add more sets?
    3. At which rate should I continue to raise the weights? Right now Itís about 0.5-1.5kg every workout. Iím going up the
    weight (using fractional weights) almost every workout, keeping myself on 5 reps with 2-3 reps as a reserve.

    Looking for your advice,
    Thank you

  2. #2
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    How long will "a while" be? You will likely be fine in the short-term with just alternating A and B. The first issue will likely be the upper body not getting enough training as the lifts will only appear once per week. One option is to create a C day where you just do the upper body lift that is next up in the cycle.
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  3. #3
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    Thank you for your answer.

    Quote Originally Posted by Hayden-William Courtland View Post
    How long will "a while" be?
    For a while is 3-6 months. Hope for the former, maybe a little bit earlier.

    Quote Originally Posted by Hayden-William Courtland View Post
    One option is to create a C day where you just do the upper body lift that is next up in the cycle.
    How would you construct the C day? And What do you mean by "next up the cycle?"

  4. #4
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    Have the C day just be the upper body lift that would normally be up next. So, basically still doing A/B/A/B for upper body: Press, BP, Press (on weekend day by itself), BP, Press, BP (on weekend day by itself), etc.
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  5. #5
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    Ok, I see. So basically it's like my previous program, 3 times a week.
    Is there a way to make it twice a week by changing some of the volume/ composition of the current program?

  6. #6
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    Except the third day will be very short given it only has one lift. So, it's not really a full 3-day program. A two day program can be used, but again, unless you are a Masters athlete you will likely have some detraining in the long-run as you can't keep stress levels high enough week to week. If you tried to put all of that stress into individual sessions you will likely get run down (for example, SQ, Int BP, Vol PR, DL all in one session). I would try to squeeze the extra upper body in on a weekend day and if not, just run the 2-days out as long as you can. Make sure you have chins in there 1-2x/week.
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  7. #7
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    Ok, now I see why the C day will be significantly shorter.
    Just to clarify, If we take a random C day, for example: BP, Press, BP.
    I'm supposed to do the same amount of sets (3), and the same weight in the first BP and in the last BP? Or there is some kind of modification because it's repeating itself in the same session?

  8. #8
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    You are only doing one upper body lift on the C day. So, basically you are training the upper body normally over the course of the week. Just keep alternating the upper body every day as in the blue book: PR, BP, PR, (new week begins), BP, PR, BP.
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  9. #9
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    Didn't got it at the beginning, but now I understand what you meant.

    Thanks for the clarification, advice and your patience!

  10. #10
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    starting strength coach development program
    No problem, happy to help!
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