Minimalistic Advanced Program

[Tom Bryant]

Hi Andy,

Do you have anything in your box of tricks to guide me in the direction of monthly or slower than monthly progress on the squat & deadlift?

I've been using the "One Lift Per Day" program for about a year with great results, however lately I just feel beat up from every workout & don't think I'm recovering as quickly as I used to.

I have also reached the goals I set out to achieve, a 400 squat & dead. With the idea to now maintain or increase these two lifts over the long term, do you have any suggestions?

Tom

[Andy Baker (KSC)]

Look at how Jim Wendler set up his training for a while on a 2x/week template. Every lift was hit heavy once every 2 weeks and a light variant was done on the other weeks.

Example

Monday: Heavy Squat, Light Deads
Thurs: Heavy Bench, Light Press

Monday: Heavy Deads, Light Squat
Thurs: Heavy Press, Light Bench

The heavy days were basically his 531 template with some higher rep back offs. Light work is high reps...3-5x10. technically this is not light work...just lighter with high reps, but still damned hard work