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Thread: Can only lift twice a week page 2

  1. #11
    maclrc's Avatar
    maclrc is offline Senior Member
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    Option B is the way to go, as advised by Jim Wendler himself:

    /http://www.t-nation.com/free_online_article/most_recent/531_reloaded

    I've pasted below, his response to your specific situation:

    Modification #2: I'm a busy guy and hitting the gym four times a week is tough. Any lower frequency ideas that still yield gains?

    "I get this a lot, and I have a kick-ass answer. Move everything to two times a week and do the following:

    Week 1:

    Monday: Squats 5/3/1, leg press 5 x 10, stiff leg deads 5 x 10, abs

    Thursday: Bench press 5/3/1, dumbbell press 5 x 10, dumbbell row 5 x 10, biceps curls (yes, curls).

    Include three days of hard conditioning (hill sprints) on nonconsecutive days.

    Week 2:

    Monday: Deadlift 5/3/1, safety bar squat 5 x 10, good mornings 5 x 10, abs

    Thursday: Overhead press 5/3/1, chin-ups 5 x 10, dips 5 x 10, biceps curls (no, the joke isn't on you, biceps curls).

    Include three days of hard conditioning (hill sprints) on nonconsecutive days.

  2. #12
    maclrc's Avatar
    maclrc is offline Senior Member
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    With the reduced frequency, Wendler says there's no need to deload, and each training cycle now goes six weeks instead of the usual four.

    And for those guys who think that this sounds like their mama's split, Wendler says look out.

    "The 5 x 10 assistance work is no joke, if you hit it hard. It's definitely not a pussy split — in fact, it could be the best variation of all.

    Following this split is the reason I decided recently to do another meet."

    Twice a week of lifting: Are you sure that's enough volume?

    "I think most guys — even guys with all kinds of time to train — would be better off stripping down their volume and stepping up their conditioning," says Wendler.

  3. #13
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    70in2012 is offline Senior Member
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    Monday: Deadlift
    Tue: Press
    Thu: Squat

    Works well for me. I stopped doing pull ups, push ups. I do sumo deadlift variation instead of pull ups.
    Few but ripe.

  4. #14
    not on the rug's Avatar
    not on the rug is online now Senior Member
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    Quote Originally Posted by 70in2012 View Post
    Monday: Deadlift
    Tue: Press
    Thu: Squat

    Works well for me. I stopped doing pull ups, push ups. I do sumo deadlift variation instead of pull ups.
    i'd still do pullups. and some sort of ohp.
    I have a lot of hard miles on my body from before I realized I'm not 100% invulnerable. Now I just think I'm 75% invulnerable. -Mr. Anthony

    Give me a spouse/life-partner who I don't want to punch in the throat when she talks. -Canio6

  5. #15
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    arthurb999 is offline Senior Member
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    I do 2x a week with the iron.

    Day 1 - squat, bench, deadlift
    Day 2 - squat, overhead press, pullups

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