I have been running the conjugate system with great results. Basketball season just started though, and I can only life on the weekends. So for a 2 day westside split I was thinking
week 1 day 1
me squat
week 1 day 2
de bench
week 2 day 2
de squat
week 2 day 2
me bench
i wouldnt spread it out so far. i would cut out the fluff and focus on the main lifts. or even better i would say switch to 5/3/1 and do its 2 day workout.
[quote]navid123 wrote:
I have been running the conjugate system with great results. Basketball season just started though, and I can only life on the weekends. So for a 2 day westside split I was thinking
week 1 day 1
me squat
week 1 day 2
de bench
week 2 day 2
de squat
week 2 day 2
me bench[/quote]
People have done this successfully. I have done this successfully when I was in a similar situation to yours. I trained upper body on sunday, and lower body on saturday and did some assistance through the week if I managed to find time for it. Go onto elitefts and look up the The Weekender program, and read some of Ted Toalston’s and Molly Edward’s old training logs for inspiration, they both lifted ( or maybe still lift?) at the compound just twice a week, and get in some extra workouts through the week if they can swing it. You’ll have to program it pretty smart, but you can definitely do this with success.
[quote]GhostOD wrote:
[quote]navid123 wrote:
I have been running the conjugate system with great results. Basketball season just started though, and I can only life on the weekends. So for a 2 day westside split I was thinking
week 1 day 1
me squat
week 1 day 2
de bench
week 2 day 2
de squat
week 2 day 2
me bench[/quote]
People have done this successfully. I have done this successfully when I was in a similar situation to yours. I trained upper body on sunday, and lower body on saturday and did some assistance through the week if I managed to find time for it. Go onto elitefts and look up the The Weekender program, and read some of Ted Toalston’s and Molly Edward’s old training logs for inspiration, they both lifted ( or maybe still lift?) at the compound just twice a week, and get in some extra workouts through the week if they can swing it. You’ll have to program it pretty smart, but you can definitely do this with success.
[/quote]
Thanks, I am looking it up rigt now, I think chad aichs also did something very similar. It might not have been weekender but it was the 4 main workouts over 14 days
[quote]navid123 wrote:
[quote]GhostOD wrote:
[quote]navid123 wrote:
I have been running the conjugate system with great results. Basketball season just started though, and I can only life on the weekends. So for a 2 day westside split I was thinking
week 1 day 1
me squat
week 1 day 2
de bench
week 2 day 2
de squat
week 2 day 2
me bench[/quote]
People have done this successfully. I have done this successfully when I was in a similar situation to yours. I trained upper body on sunday, and lower body on saturday and did some assistance through the week if I managed to find time for it. Go onto elitefts and look up the The Weekender program, and read some of Ted Toalston’s and Molly Edward’s old training logs for inspiration, they both lifted ( or maybe still lift?) at the compound just twice a week, and get in some extra workouts through the week if they can swing it. You’ll have to program it pretty smart, but you can definitely do this with success.
[/quote]
Thanks, I am looking it up rigt now, I think chad aichs also did something very similar. It might not have been weekender but it was the 4 main workouts over 14 days[/quote]
I’m not familiar with that Chad Aichs program, but if it’ll help, definitely look it up. I took some inspiration from Defranco’s programs, too. I usually used 3-5 rep maxes as opposed to singles for two weeks, and then a week of DE training for upper and lower. On upper days I followed my main movements with a compound pressing movement, and then pretty general lats/upperback/triep stuff. And on Lower days I would do both a squat AND a deadlift movement, with the squat movement coming first. I’d prioritize one over the other in terms of effort and, again, usually work more with 3-6 rep maxes as opposed to 1-3. I’m kind of rambling, but hopefully this gave you some ideas!
http://asp.elitefts.net/qa/training-logs.asp?qid=154026&tid=97
Here is a link to chaid aichs westside split, he lays everything out in great detail !
Why can’t you lift in the mornings? Or, if you have morning practice, why not lift in the afternoon/evening? I doubt you’re going to have two practices a day, although you might. The key is to MAKE time.
As for programming, just do what you can. Hit the main lifts in whatever fashion you can, and do accessory work to fill in the holes. Make your own programming.
College and professional teams lift in-season, and they do a hell of a lot more physical work than you do.
[quote]black_angus1 wrote:
Why can’t you lift in the mornings? Or, if you have morning practice, why not lift in the afternoon/evening? I doubt you’re going to have two practices a day, although you might. The key is to MAKE time.
As for programming, just do what you can. Hit the main lifts in whatever fashion you can, and do accessory work to fill in the holes. Make your own programming.
College and professional teams lift in-season, and they do a hell of a lot more physical work than you do.[/quote]
Because I go to school for 7 hours a day, then homework. But you are right I would make time for it, but I dont drive and it would be unfair for my mom to drive me to the gym at 4 am.
What days do you usually have your games on?
I think I have some form of practice/game 4 days a week.
What days are your games on
Dude if you can only train 2x/week I’d scrap the entire Westside method and do some kind of full body stuff instead.