I train Brazilian jiu Jitsu 3 times per week (Wednesday/Thursday or Friday/Sunday) and am beginning to lift 2 times per week. In the past I’ve done a 5x5 program and was really happy with my strength gains. Specifically, I did the Ice Cream fitness program and followed it to the letter (lifting three times per week, alternating ABA/BAB workouts from week to week).
With all of my commitments and responsibilities now, lifting twice per week is the most I can realistically do. I am planning on lifting on Tuesday and Saturday so my weekly schedule would look like:
Thursday or Friday: Rest or BJJ (depends on schedule)
I’m 38 / 5ft 7.5 in. / 145 lbs / aprox 12-13% bodyfat
My goals are to put on some muscle and get stronger. I’m currently aiming to eat 2,500 Calories/day. I know some BJJ guys like to do 5/3/1 programs, but I kind of like the simplicity of something like Pavel Tsatsouline’s 2 day powerlifting program.
The “2 Times a Week for Twice the Gains” article by Dan John seems to make sense for my situation, especially Pavel Tsatsouline’s 2 day powerlifting program:
The “accessories” I plan on throwing into the mix on at least one of the days, if not both, are: overhead press 5x5; rows 5x5; shrugs 3x8; curls 3x8; tricep extensions 3x8.
I have a few questions and figured I would just cram it all into a single post.
- I’m assuming that accessories like bent over rows, curls should also be done on days 1 and 2, but focus on the 2 main lifts if time is of the essence?
- Should I use the 'ol, add 5 lbs on upper body, and 5-10 lbs on lower body every week or two rule? I plan on doing 5x5s of the compound lifts and 3x8s for accessories.
- If I am only lifting 2x per week, is 2500 Calories per day going to pack on fat? I’m monitoring my weight starting today.
- What do you think of this approach? I noticed that I’m not giving myself two consecutive days of rest, is that a problem?
Thanks in advance for the advice all.