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 Post subject: SL 2x per week???
PostPosted: Mon Aug 29, 2011 8:27 am 
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Life has been getting in the way a bit so I have been making it to the gym only 2x per week. I have noticed better strength gains in these past few weeks than I did when I was going 3x per week. I finally broke the 80# squat today and went for 85 and it was easy! I probably can easily do 100.

The reason I assume it is 2x rather than 3 is last week on my 3rd day I could not even do a DL with more than 100# and my squat dropped to 65#.

Should I take the hint and drop to 2 days? If I do what can I do on the 3rd day if I want to workout?

Diana

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squat 150
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 Post subject: Re: SL 2x per week???
PostPosted: Mon Aug 29, 2011 8:34 am 
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Deific Wizard of Sagacity
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I think there comes a point where every 2 days is too much. Every 3 days is the next logical step and twice a week is a good approximation of that. Take a look at how Madcow is arranged. There is squating 3 days a week but the Weds workout is essentially a warmup only, then onto deadlifts. The heavy weight is Monday and Friday is the heaviest. Maybe you're ready to move to an intermediate program.

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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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 Post subject: Re: SL 2x per week???
PostPosted: Mon Aug 29, 2011 9:41 am 
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I have noticed the same thing dog mom. Thanks for posting about it, I didn't want to be considered a sissy for bringing this up myself. My only problem is that, I want to work out more not less. For myself I am considering some isolation work on Wed or meybe tackle that first pull up :lol:

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 Post subject: Re: SL 2x per week???
PostPosted: Mon Aug 29, 2011 10:27 am 
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Deific Wizard of Sagacity
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The link for Madcow in our stickies is out of date: Here is the new one: http://madcow.hostzi.com/5x5_Program/Linear_5x5.htm

Monday
Squat 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)

Wednesday
Squat 4x5 First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again

Friday
Squat 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8

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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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 Post subject: Re: SL 2x per week???
PostPosted: Mon Aug 29, 2011 12:25 pm 
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I 3th.

self analysis and custom programming for the win


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 Post subject: Re: SL 2x per week???
PostPosted: Mon Aug 29, 2011 3:26 pm 
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Quote:
Monday
Squat 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)

Wednesday
Squat 4x5 First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again

Friday
Squat 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
So it is the same exercises I have been doing just a different configuration?

I would like to be able to lift more weight prior to moving to an intermediate program.
And....Am I better off doing the push press since I am pretty much maxed out with the OH press at #55? (been up and down 2x)

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squat 150
bench 100
DL 175


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 Post subject: Re: SL 2x per week???
PostPosted: Mon Aug 29, 2011 3:57 pm 
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Diana, there are various different ways to incorporate Push Presses for improvement for the OHP. Just on way of doing it would be on a heavy day, to maximize the overload. Stay with 5 sets of 5 or so, and ramp the sets. Start light, the first 3 sets are OHP only, ramping up to your heavist OHP done OHP only. Add weight on the next two sets and do 3 OHP + 2 PP, with the 2nd set being close to a hard but doable max. Added like this once a week, it should show carry over to the press itself. Again, this is just one way of doing it. There are many.
Tim


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 Post subject: Re: SL 2x per week???
PostPosted: Mon Aug 29, 2011 4:06 pm 
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Dan John recently posted in T Nation about training 2 days a week:

http://www.t-nation.com/free_online_art ... _the_gains

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 Post subject: Re: SL 2x per week???
PostPosted: Mon Aug 29, 2011 6:01 pm 
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Quote:
Dan John recently posted in T Nation about training 2 days a week:
I saw that and was not sure if I should trust the source (so much crap on the internet you know) and if it would fit with a rather new lifter.
I would like to do something on the third day perhaps some lite exercises for triceps and biceps (I don't think my arms get enough). I know at this point I will no longer be doing the SL 5x5 but judging from my performance and attitude when I do the 2 days I should be OK. I should keep a food journal too to see if it is related to what I eat.

Diana

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Diana
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squat 150
bench 100
DL 175


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 Post subject: Re: SL 2x per week???
PostPosted: Mon Aug 29, 2011 6:44 pm 
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Dan John is a great resource. You would do well to pay attention to him.

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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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Thanks TimD


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 Post subject: Re: SL 2x per week???
PostPosted: Tue Aug 30, 2011 6:56 am 
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Agreed. And in general, if you can understand who the target audience is for any particular article, T-Nation is a pretty good site. Some articles are blatant advertisement for their supplement products. Don't let the "T" in the title necessarily scare you off as a woman.

Look at the great writers who publish there regularly--Dan John, Mark Rippetoe, Eric Cressy, Tony Gentilecore, Mike Robertson, Chris Tibaudeau, Michael Boyle, Bret Contreras, etc. There is a lot of good material there.

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


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