Hi ! I am 22, 6" (183cm), 75kg (165lbs).
I started SL 5x5 2 months ago at 71.5kg (157lbs). I usually train for running and swimming but I wanted a bit of variation with strength training.
My current stats are
Bench 65 kg
Pendlay Rows 62.5kg
All for 5x5 but the DL, 1x5.
My question is the following :
I got stronger using SL, and I was swimming and running the days I wasn’t lifting. Swimming from 2km to 3.5km and running either hill sprints/intervals or 10km (6 miles).
Next semester I want to switch to lifting two days a week and use the extra day to either run or swim.
I am still considered a novice so I would like to keep going on the linear progression for as long as possible.
I read Dan John’s article who would use Pavel Tsatsouline template :
Also there is a lot of high reps in this program, and hypertrophy is not what I am after.
I feel that as a novice my progress will really slow down going from squatting three times a week to just once.
Ideally I would like to Squat and Bench twice, and DL once and the additional exercices would be : Front Squats, OHP, Pendlay Rows.
Something a bit closer to what I’m looking for can be found here: "Eastern Bloc Powerlifting for the Busy Guy"
squat: 6 sets of 3 with 80%
bench press: 6 sets of 3 with 80%
Romanian deadlift: 6 sets of 5 with 60%
deadlift: 6 sets of 3 with 80%
bench press: 5 sets of 5 with 65%
front squat: 4 sets of 4 with 70%
Do you have any 2-day programs you would recommend or that you have tried out ? What were the results of training twice a week ?
My general goal is to have overall fitness, for endurance and strength.