Training once per week

[Tom Bryant]

This is out of curiosity and it is also something I may have to consider in the not to distant future.

How would you go about programming an intermediate lifter looking to get strong but is only able to train on a Saturday and/or Sunday.

My primary concern is the squat and deadlift. Not so much the pressing lifts.

Thanks, Andy.

[Andy Baker (KSC)]

You just have to cause enough stress on that one workout to drive adaptation.

I'd probably set up a 3 week rotation that looked something like this:

1: Squat 5x5
2: Squat 5x3
3: Squat 5x1 + 1x5 (back off)

Do the same for deads but only one set, and maybe a few SLDLs as back off

[Tom Bryant]

Thanks.

So the deads would look like this?

1: Deads 1x5
2: Deads 1x3
3: Deads 5x1 + 1x5 RDL's

Can I throw in some chins?

How would the progression work?

[Andy Baker (KSC)]

Week 3, just do one single, then back off with SLDLs or RDLs for 1 to 3 sets of 5.

You may throw in chins where ever you want

Example Progression

5x5x300
5x3x325
5x1x350
5x5x305
5x3x330
5x1x355
5x5x310....etc, etc

[Eric Larousse]

Just out if curiosity what would it look like for the presses?

[Eric Larousse]

Also sorry to clutter up the thread but could a one day a week routine be used by a novice as well maybe something like..

week 1
squat 3x5
bench3x5
press 85%3x5
deadlift1x5 maybe a back off set of sldls

week 2
squat 3x5
press3x5
benchx 85% 3x5
deadlift +backoff set

thanks

[Andy Baker (KSC)]

Just out if curiosity what would it look like for the presses?

The rotation of 5 sets across of 5s, 3s, 1s.

[Andy Baker (KSC)]

Also sorry to clutter up the thread but could a one day a week routine be used by a novice as well maybe something like..

week 1
squat 3x5
bench3x5
press 85%3x5
deadlift1x5 maybe a back off set of sldls

week 2
squat 3x5
press3x5
benchx 85% 3x5
deadlift +backoff set

thanks

Would work well.

[Eric Larousse]

The rotation of 5 sets across of 5s, 3s, 1s.

I meant for if you wanted to include both press and bench only training once per week?

[Tom Bryant]

What would a "step down" from The Texas Method be? I know of 5/3/1 but I hear this is better for advanced intermediates.

In short, I feel like TM is my life and I want a program that is part of my life.