2 days a week strength program

Mellor

Ok, a since before Christmas, I haven't done any proper strength work. Touched a barbell maybe twice this year.
I've mostly been doing high rep conditioning type stuff (Kettlebells, hill sprints, bodyweight) and more technical based training. For the next 6 weeks, for two sessions a week, I want to add in some strength assistance work. I'm thinking of simply adapting an existing intermediate program to fit 2 days. I have a few options in mind, but would like opinions on how well these might adapt, or suggestion for an alternative.

Where the original is more than 2 days a week, I'll just run it over a longer "program week".

Dirty 35:
2 days/week.
Squat, dead, bench, press, pull ups, row, snatch & clean,
3-5 exercises, 3-5 sets, 3-5 reps

Madcow:
3 days/week.
Squat, bench, dead, press, row. (I'd also try to add in chin/pull ups)
Mostly x5, some x3 when moving up

Greyskull:
3 days/week
Squat, deadlift, bench, press, chins, row,

(Mods, Free free to move to S&SS if better suited over there)


6 weeks is set in stone. As is 2 days per week for strength work.
This is assistance to other training.

Alf Veedersane

Of the three options you've given, I think Madcow would be least suited to adaptation to your timetable.

It could be done but I think your time could be better spent.

Hanley

Random aside - I just learned matt w stole the "dirty 35" method off Pavel. He wrote about it 10+ years ago as the 3 to 5 method. So upset I told everyone about dirty 35 now.

Blacktie.

What's your no.'s like and are you still making weekly gains? Or rather can you still make weekly gains?

Mellor

Hanley wrote: »

Random aside - I just learned matt w stole the "dirty 35" method off Pavel. He wrote about it 10+ years ago as the 3 to 5 method. So upset I told everyone about dirty 35 now.

I'll forgive his plagiarism on account of the fact that he's active on social media and posts decent stuff.

I was leaning towards "35" at the start.

runawaybishop

I'll probably have to move to a x2 a week routine due to family stuff so i was thinking about this myself recently.

If you are working out x2 a week then you'd need something that utilises the 6 main compounds and go with 5-8 reps on 3 working sets.

A
Squat
Bench
Row

B
Deadlifts
Press
Pullup

You could vary the order of the compounds - i.e do bench before squat.

I'll probably go with that or do 5/3/1 over 2 days and combine squat/bench and dead/press and just do the main lifts and a little bit of assistance work.

Hanley

I'd probably go Greyskull tbh. Work REALLY hard on the 2 days with the AMRAPS since overall volume wil lbe so low.

Mellor

Blacktie. wrote: »

What's your no.'s like and are you still making weekly gains? Or rather can you still make weekly gains?

Right now, I've no idea really. Certainly wouldnt get close toy 1RM. If I equalled 1RMs after 6 weeks I'd be pretty happy.
FWIW I think my best lifts are around 150/100/165, but that was after a good few weeks of WS4SB

LuckyLloyd

531?

COH

My 2c...

6 weeks isn't a huge length of time to accumulate volume on traditional 'add 2.5kg per week' linear progression programs like above.

If you are looking to improve on the 3 powerlifting movements you might also be better off spending more time on the horizontal and accessory stuff as opposed to the vertical pushing etc. (If its just strength across the board then obviously keep it all in)

I'm also not a HUGE fan of barbell rows, mainly because 99% of people I see doing them end up doing upright shrugs.

My 2 days a week guys do the following...

Day 1
Deadlift (custom %'s)... say 8x3s for sh*ts & giggles
Bench variation (custom %'s) high > low volume
- Upper Back (vertical) x loads
- Pick a delt (obviously medial or posterior) x loads
- Triceps x loads

Day 2
Squat variation (custom %'s) rep/sets depending on individual factors
RDL/SLDL (rep based) high > low volume
- Upper Back (horizontal) x loads
- Pick the other delt x loads
- Something bicep related x loads

That's all a bit vague I know, but I've never met you so I've no idea what way you should best proceed. All accessory work is tailored to week points and the volume decreases as in intensity increases over the 4-6 week block. Its not necessarily 'balanced' but strength in isolation is a pretty imbalanced concept. Its a rough template too - someone may for example require more pressing etc. but you get the gist.

Happy to discuss further via PM/email/facebook (Kieran Hegarty)

Mellor

LuckyLloyd wrote: »

531?

I liked the look of your deadlift 531 in your log, but I think i'll do that at a later time.
Need to also find a lunchtime gym too.

COH wrote: »

If you are looking to improve on the 3 powerlifting movements you might also be better off spending more time on the horizontal and accessory stuff as opposed to the vertical pushing etc. (If its just strength across the board then obviously keep it all in)

Not powerlifting just strength generally, or rather strength for fighting.

I'm also not a HUGE fan of barbell rows, mainly because 99% of people I see doing them end up doing upright shrugs.

My form might not be perfect, but I more or less try to get back parallel to the ground and lock my hips, and keep the weight reasonable.

Day 1
Deadlift (custom %'s)... say 8x3s for sh*ts & giggles
Bench variation (custom %'s) high > low volume
- Upper Back (vertical) x loads
- Pick a delt (obviously medial or posterior) x loads
- Triceps x loads

Day 2
Squat variation (custom %'s) rep/sets depending on individual factors
RDL/SLDL (rep based) high > low volume
- Upper Back (horizontal) x loads
- Pick the other delt x loads
- Something bicep related x loads

Cheers for that.





Taking everything on board. I'm leaning towards an A/B format. Just to get more "weeks" into the 6 weeks. I won't bother with Oly lifts, I simply dont have the time for to learn anything technical.

Day 1
Deadlift
Bench
Row
Delt 1
Triceps

Day 2
Squat
Press
Pull ups
Delt 2
Bicep

Best options for delts?

COH

Mellor wrote: »

Taking everything on board. I'm leaning towards an A/B format. Just to get more "weeks" into the 6 weeks. I won't bother with Oly lifts, I simply dont have the time for to learn anything technical.

Day 1
Deadlift
Bench
Row
Delt 1
Triceps

Day 2
Squat
Press
Pull ups
Delt 2
Bicep

Best options for delts?

You could look at:

Day 1 - Front Raise/Side Raise/Face Pull (Tri-set)
Dat 2 - Snatch Grip Shrugs to keep the yoke strong and 'un-choke-outable' *that's a technical term*

Dave 101

Mellor wrote: »

I liked the look of your deadlift 531 in your log, but I think i'll do that at a later time.
Need to also find a lunchtime gym too.


Not powerlifting just strength generally, or rather strength for fighting.


My form might not be perfect, but I more or less try to get back parallel to the ground and lock my hips, and keep the weight reasonable.




Cheers for that.





Taking everything on board. I'm leaning towards an A/B format. Just to get more "weeks" into the 6 weeks. I won't bother with Oly lifts, I simply dont have the time for to learn anything technical.

Day 1
Deadlift
Bench
Row
Delt 1
Triceps

Day 2
Squat
Press
Pull ups
Delt 2
Bicep

Best options for delts?

Do you really need to have the extra felt work in there? Plenty from the bench and press, maybe facepulls and band pull aparts for prehab??

COH

Dave 101 wrote: »

Do you really need to have the extra felt work in there? Plenty from the bench and press, maybe facepulls and band pull aparts for prehab??

There's more than one way to skin a cat - I'm not saying that's the perfect program, but its something I've used myself and with plenty of others to get strong. The accessory stuff keeps things fun, lends itself to muscle building etc. and I and the people I train enjoy it and have always responded well to it.

Dave 101

COH wrote: »

There's more than one way to skin a cat - I'm not saying that's the perfect program, but its something I've used myself and with plenty of others to get strong. The accessory stuff keeps things fun, lends itself to muscle building etc. and I and the people I train enjoy it and have always responded well to it.

I hear ye, from my own experience with lifting and combat sports (bjj, Mma etc) my shoulders where beat up all the time from training 6 days per week 3/4 bjj/Mma + 2/3 weights, I've recently switched to lifting before classes, 4 classes per week 2 lifts before each class, day 1 press, cg pull ups, day 2 deadlift, Sl squat, day 3 bench, DB row, day 4 squat, leg curls gives me more rest days and shoulder aren't half as bad, the lifting doesn't takeaway from classes but not everyone has the option to lift before class or needs to because of bad shoulders like me

Mellor

Dave 101 wrote: »

Do you really need to have the extra felt work in there? Plenty from the bench and press, maybe facepulls and band pull aparts for prehab??

Press and bench in particular focus in the anterior delt. So like the idea of working on the others too. Who doesn't want big ass boxer shoulders.
Obviously if people had issues with shoulders in the past they might not want to hit it too hard.
I'm not worried about volume, just finding the time, currently training mon-fri in the morning. These will be evening or lunch session.

@COH, adding shrugs makes sense.
Un-choke-a-yoke. Cheers