Hey Jim, just wanted to say that I like the frequency project 2.0 but I don’t like that it has no overhead work. I feel like it’s probably an easy fix to get some in there. I also think front squats would be an easy addition and they’re a great exercise. Wondering what you think of this template.
Mon - Squat
Tue - Bench
Wed - DL + Front Squat
Thu - Press
Fri - Squat
Sat - Bench
Sun - off
The only difference from the original is that the squats that are in front of the DL are switched to front squats, done after DL, and 1 bench day is removed for a press day.
The issue comes up when you are no longer doing entire cycles in a week. However, I think it’s probably manageable to run them to be 1.5 weeks instead of 1 for the squat and bench. Deadlift will remain the same as it is simply 3x3, increasing each week.
Since press and front squat are just 1x/week I think running 5/3/1 over 3 weeks would work well for them, especially since they are harder lifts to progress on.
Just to spell things out further in case I wasn’t clear here’s what I mean.
Deadlift 3s + Front Squat 5s
Deadlift 3s + Front Squat 3s
Deadlift 3s + Front Squat 531
And so on. So per 3 weeks, the squat and bench TMs are increased 2x, deadlift is increased 3x, and press / front squat are increased 1x.
Hoping to hear back from you about this template, I think it’s pretty solid personally but it can’t be that solid if I am asking you about it, lol.