T Nation

Training 2 Days a Week


#1

Training 2 x a week templates and how to program it, Have a really rough work and school schedule , want to hit the weights 5/3/1 style , and do some conditioning on free time, What Template for assistance / accessory movements should I use . Need help with the confusion .


Questions on Programing
Questions on Programing
#2

Here is what I have compiled. Based on my reading of the 2 books, it doesn’t matter. Try a bunch of stuff, see what works.

Conditioning Movement â?? short sprints (consecutive 40 yards, for example), long runs (400-800M), Prowler push (walk and sprint), sled drag (forward/backward), treadmill sprints, Air Dyne bike sprints, rower, jump rope, heavy bag, speed bag, mountain climbers, bear crawl, wheelbarrow walks, burpees, jumping jacks, ice skater/speed skaters, battling ropes, weighted vest elevated treadmill walk

Assistance Movements for Lower Body: squat, deadlift, trap bar deadlift, front squat, lunge, step-up, safety bar squats, straight leg deadlift, yoke walk (barbell walk), back extensions, good mornings (bar and band), kettlebell swings, Hungarian core blaster, jump squats, rack deadlift, side lunges (lateral lunges), leg press, hack squat, hamstring curls, TRX hamstring curls, glute ham raises, reverse hypers, glute bridges, single leg deadlift, pistol squats, single leg squats (barbell and dumbbell), pin wheel lunges, static hold lunge (for time), wall sits (for time).

Assistance Movements for Upper Body: bench press, dips, press, incline, dumbbell presses (flat, incline, standing), floor press, board presses, swiss bar press, swiss bar bench press, close grip bench, chin â??ups, pull-ups, rope chins, ring chin-ups, rope climbs, hand/hand sled pulls with rope, lat pulldowns, dumbbell rows, barbell rows, chest supported rows, push-ups, ring pushups, push press, dumbbell push press, single arm dumbbell bench press, single arm press


#3

Wendler once created this in-season template which looks pretty good to me:

day one -
squat 5/3/1
bench 5/3/1
pull ups - 3 sets
dips - 3 sets

day two -
deadlift 5/3/1
press 5/3/1
glute ham raise - 3 sets
leg raises - 3 sets


#4

Recently started the program and I have worked up to doing this:

Monday
Squat 5/3/1 FSL 3x5
Bench 5/3/1 FSL 3x5
Chins 5x10
Triceps Press 3x10
Hanging Leg Raise 3x10-15

Thursday
Dead Lift 5/3/1 SLDL 3x5
Press 5/3/1 FSL 3x5
BB Rows 5x10
Barbell Curl 3x10
Hanging Leg Raise 3x10-15

Conditioning and Flexibility/Mobility is done on Tuesday, Friday, Saturday


#5

[quote]Jeff H wrote:
Recently started the program and I have worked up to doing this:

Monday
Squat 5/3/1 FSL 3x5
Bench 5/3/1 FSL 3x5
Chins 5x10
Triceps Press 3x10
Hanging Leg Raise 3x10-15

Thursday
Dead Lift 5/3/1 SLDL 3x5
Press 5/3/1 FSL 3x5
BB Rows 5x10
Barbell Curl 3x10
Hanging Leg Raise 3x10-15

Conditioning and Flexibility/Mobility is done on Tuesday, Friday, Saturday
[/quote]

Was thinking of something similar to this, how has your results been ? ,


#6

[quote]Richieavella721 wrote:

[quote]Jeff H wrote:
Recently started the program and I have worked up to doing this:

Monday
Squat 5/3/1 FSL 3x5
Bench 5/3/1 FSL 3x5
Chins 5x10
Triceps Press 3x10
Hanging Leg Raise 3x10-15

Thursday
Dead Lift 5/3/1 SLDL 3x5
Press 5/3/1 FSL 3x5
BB Rows 5x10
Barbell Curl 3x10
Hanging Leg Raise 3x10-15

Conditioning and Flexibility/Mobility is done on Tuesday, Friday, Saturday

[/quote] Was thinking of something similar to this, how has your results been ? , [/quote]

Just finished my third cycle and have increased 15 pounds on bench and press and 30 on squats and dead lifts without a problem. Feeling good!


#7

[quote]Jeff H wrote:

[quote]Richieavella721 wrote:

[quote]Jeff H wrote:
Recently started the program and I have worked up to doing this:

Monday
Squat 5/3/1 FSL 3x5
Bench 5/3/1 FSL 3x5
Chins 5x10
Triceps Press 3x10
Hanging Leg Raise 3x10-15

Thursday
Dead Lift 5/3/1 SLDL 3x5
Press 5/3/1 FSL 3x5
BB Rows 5x10
Barbell Curl 3x10
Hanging Leg Raise 3x10-15

Conditioning and Flexibility/Mobility is done on Tuesday, Friday, Saturday

[/quote] Was thinking of something similar to this, how has your results been ? , [/quote]

Just finished my third cycle and have increased 15 pounds on bench and press and 30 on squats and dead lifts without a problem. Feeling good![/quote]

No assistance for Lower Body .


#8

[quote]Richieavella721 wrote:

[quote]Jeff H wrote:

[quote]Richieavella721 wrote:

[quote]Jeff H wrote:
Recently started the program and I have worked up to doing this:

Monday
Squat 5/3/1 FSL 3x5
Bench 5/3/1 FSL 3x5
Chins 5x10
Triceps Press 3x10
Hanging Leg Raise 3x10-15

Thursday
Dead Lift 5/3/1 SLDL 3x5
Press 5/3/1 FSL 3x5
BB Rows 5x10
Barbell Curl 3x10
Hanging Leg Raise 3x10-15

Conditioning and Flexibility/Mobility is done on Tuesday, Friday, Saturday

[/quote] Was thinking of something similar to this, how has your results been ? , [/quote]

Just finished my third cycle and have increased 15 pounds on bench and press and 30 on squats and dead lifts without a problem. Feeling good![/quote]

No assistance for Lower Body .
[/quote]

The FSL after Squats and SLDL after Deadlifts are plenty right now. When I quit making gains I will re-evaluate.


#9

Deadlift 5/3/1 FSL / Bench 5/3/1 FSL, Chins/Dips S/s â?? strict BB curls, Neck Work

Squat 5/3/1 FSL / OHP 5/3/1 FSL, Hang cleans into Front Squat- Back extensions s/s Ab rollout, Neck work. Should I add a horizontal pull? -----

Reasons for training two days, 1) School/Work/Life 2) want to incorporate more focus on mobility and conditioning 3) Jim Wendler supports 2x a week training so it must make you awesome.

comments are appreciated .