2 Day Sub-Maximal Program Help 2 Day Sub-Maximal Program Help

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Thread: 2 Day Sub-Maximal Program Help

  1. #1
    Join Date
    Feb 2021
    Posts
    21

    Default 2 Day Sub-Maximal Program Help

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    Hi All,

    My schedule is about to pick up to the point where I'll only be able to afford to train 2 days per week. I need some suggestions for an intermediate trainee program that will enable me to continue to make progress, even if the progress super slow. And I also can't make these 2 to 2.5 hour sessions. I have a reasonable amount of time on Friday and Monday, and I may be able to squeeze in some press or bench work on Saturday (I'm hesitant to plan squats or deadlifts the day after Friday's squats or deadlifts because of recovery reasons). I realize this program will be sub-maximal, so I'm just trying to keep on a reasonable trajectory until time permits otherwise. I'm willing to sacrifice power cleans. Here are my numbers.

    Age 38, 6'4" 240 pound man.
    Current Bench 5 x 5: 290 LBS
    Current Press 5 x 5: 175 LBS
    Current Squat 5 x 5: 290 LBS
    Current Deadlift: 390 LBS

    Thanks for any help that you guys can offer.

  2. #2
    Join Date
    May 2019
    Posts
    500

    Default

    It would help to know what programming you're doing now.

    I am doing something similar at the moment, although I'm still LPing everything except the press after a 4 month layoff due to illness. My recovery capacity isn't great yet, so I haven't been able to manage lifting with less than two rest days between workouts.

    Day 1: Squat, Press intensity, Bench
    Day 2: Squat, Press Volume, Deadlift

    Once the squat gets heavy enough I'll be doing volume on day 1 and intensity on day 2.

    Note: I'm basically using the bench as an accessory at this point because of some shoulder issues.

    I also superset my press and squat to save time.

  3. #3
    Join Date
    Apr 2022
    Location
    Tallahassee
    Posts
    187

    Default

    Is there a reason you're squatting your bench?

  4. #4
    Join Date
    Feb 2021
    Posts
    21

    Default

    Because I've been benching much longer than I've been squatting. And I've been benching since long before I knew about Starting Strength.

  5. #5
    Join Date
    Feb 2021
    Posts
    230

    Default

    Do the program except do it 2 days a week instead of 3. It'll be a little slower progress, but it'll work.

  6. #6
    Join Date
    Feb 2020
    Posts
    693

    Default

    Quote Originally Posted by hacienda View Post
    Because I've been benching much longer than I've been squatting. And I've been benching since long before I knew about Starting Strength.
    Your body gets stronger overall
    There must be something wrong with your squat.

  7. #7
    Join Date
    Jan 2014
    Posts
    223

    Default

    I was hoping for a little more info myself on this. Andy Baker has a good article on his website for twice a week workouts. Google: Training on Imperfect Schedules (Part 1): Training Twice Per Week

  8. #8

    Default

    starting strength coach development program
    Based on your height and weight and age, could you not milk a bit more out of the NLP? If so perhaps do it 2 days a week, not optimal I know but certainly an option

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