I just recently moved back to my 2 days a week program. I had the two strongest meets of my life training 2 days a week 1780 at 220. My joints feel amazing doing it, in always 100% ready and recovered ready to give 150% on every set, I’m motivated training like this, my home life is obviously better, I recover much better, and it helps me keep my body weight up with out having to force feed my self as much. It’s safe to say though I work construction in Georgia humidity and heat 10-12 hour days up to 7 days a week if it isn’t raining. So after a 90-104 degree day with 100% humidity for weeks straight I just don’t have the energy, want, or focus to train 4-6 days a week. We almost always have Sundays off so Sunday is always my big squat and lower body day. I don’t care as much about my bench and upper so I essentially just go off feel and what ever day I get lucky and don’t feel as drained after work is when I do it. Usually shoot for Wednesday or Thursday but, could just as easy be Tuesday or Friday work and my kid pretty much dictate my training.
When I train 3 or more times a week I pretty much only give it my all 2 sessions. The last one is usually just going through motions tapping into recovery ability and family time in my opinion. So, I generally set up looking like this.
Day 1- Squat and Lower Accessory
Usually 6-10 sets of squats reps vary as the weight increases and get closer to meets. Variation will change occasionally but usually SSB, High Bar, or Front Squats.
2 accessory for lower and 2 accessories for upper back.
So Day 1 effectively may look like
High Bar Back Squat Paused: 10x3-10
RDL Deadlifts or Block Pulls: 5x3-8
Supine Bosu Ball Leg Curls: 5x10-20
Pull Ups:50 reps weighted
Horizontal Pull: 5x5-15
Day 2- Bench and Upper
Close or Wide Grip Bench: 10x3-10
Incline Bar or DB Press: 5x5-10
Horizontal Row: 5x5-15
Dips or Triceps Extensions:5x8-15
Curls of some sort: 5x8-15
All accessory moves are done focusing form and quality of reps rather than just moving weight. I often take them to fail or just at and I focus on alot of squeezing, pausing at contractions, and slow negatives. I don’t put in as much work as others so the work I do put in has to be intense and correct. Farther out of meets I’ll also add in some supersets and drop sets. I also keep rest quite low. The above usually doesn’t take longer than 2 hours and that’s including time changing clothes, warming up, and drinking post workout shake. I don’t talk or bullshit I get in and get it done. Try to limit rest between big movements 2-3 mins it will go up as I get heavier but never over 4 and I run a clock. Accessory moves about 90 seconds.
I usually do 1-2 very focused mobility days. Lots of stretching, tissue work, and the such. Usually also do some core on these days just some timed planks and the such. But I can do this at home in well under an hour before bed so doesn’t take away time really.
You have to pay special attention to diet when doing this. You only have one shot getting your training in for the week. So, if you eat like dog shit, or go partying the night before, or don’t eat one day like you should and you have shitty training day we’ll that’s pretty much it and you pissed away a week of progress. 2 days a week can be done but, it requires 100% on point focus, preparation, and execution.