Two Day a Week LP, 35 year old female.

[ssansom]

A friend of mine wants to get stronger, so I'm introducing her the SS method, to the best of my ability. She's 35, fit, 5'10, and very active in yoga -- that's her skill or sport, if you will.

2x/week of strength training is probably all she'll conceivably do.

I'm suggesting she start a 2x/week A/B SSLP for as long as it can work, but I fear this will stall fairly quickly on bench and press, due to the 1x/week volume. Power cleans are not likely to be introduced at any point. Light pulling will probably be added later to workout B, in the form of rows and/or chins.


Down the road, if the presses start to stall, would something like this be a reasonable adjustment for a 2x/week LP:

Workout A
Squat 3x5
Press 3x5
Deadlift 1x5
Bench 3x5 (80% of previous bench day)

Workout B
Squat 3x5
Bench 3x5
Light Pull Variant 3x5, or Deadlifts 1x5 (depending on response to deadlifts)
Press 3x5 (80% of previous press day)

[Andy Baker (KSC)]

Yes, that would be fine. The light day may even be closer to like 90% of the previous heavy day

[ssansom]

Much appreciated sir.

Thank you!