Training twice a week, covering all 4 lifts
Hi everyone,
Recently, due to time constraints and life in general, I've been doing just 2 training sessions per week. I cover all 4 of the main lifts (squat, DL, bench, OHP), include chin-ups/pull-ups as assistance exercises (both weighted and unweighted), and alternate between Intensity and Volume versions of each lift. Therefore, while all 4 lifts are trained in a single week, it takes 2 full weeks to run through both the Intensity and Volume versions of all the lifts...which obviously means that progress will be slower. However, slower progress is better than no progress, and I definitely have seen progress. I consider this a modified version of the "1 lift per day" Intermediate style (described in PP:ST), except the schedule has been "condensed" into 2 days, instead of 3 days.
The details are below:
Week A looks like:
Monday..............................Thursday..................................Saturday
Squat (Volume, 5x5)...........Bench (Intensity, 5RM)..............Weighted chinups
Press (Intensity, 5RM)...........Deadlift (Volume, 5x2)......................................
Chinups..............................Pullups...... .................................................. ....
Week B looks like:
Monday..............................Thursday..................................Saturday
Squat (Intensity, 5RM)..........Bench (Volume, 5x5)..............Weighted pullups
Press (Volume, 5x5)............Deadlift (Intensity, 5RM)......................................
Chinups..............................Pullups...... .................................................. ....
Any thoughts on this type of programming? Has anyone else tried something similar? Any suggestions on how to make this work better?
Thanks!
-skypig