2 Day Split in FAQ - Question

[TheStriker]

Hi all,

So i've decided to do the 2-day split in the FAQ section, it looks like:

Day one:
Deadlift
Overhead press
Weighted pullup/chinup

Day two:
Squat
Benchpress
Bent over row


But just wondering, how should the sets/weights/reps look like? Has anyone tried this and gotten good results with any strategy in particular?

I was thinking for Day two, I'll do volume one week, then strength the other, and keep on switching like that.
(e.g. volume would be 5x5 at the same weight, strength would be 5x5 pyramid to 5rep max).

Any inputs will be appreciated.

Thanks

[bcplifter2]

not a bad idea imo
would depend how much other work you did outside the program, but you should be able to handle it failry easily imo

actually, I would do a 5 rep max of one of the movements, and a 3 x5 or 5x5 of the other two. i dont think i could do a 5 rep max (mentally or physically) 3 times in one session

[TheStriker]

Originally Posted by bcplifter2

not a bad idea imo
would depend how much other work you did outside the program, but you should be able to handle it failry easily imo

actually, I would do a 5 rep max of one of the movements, and a 3 x5 or 5x5 of the other two. i dont think i could do a 5 rep max (mentally or physically) 3 times in one session

That sounds good, especially since that's how they did it in the original Bill Starr 5x5.

So I'll prob keep day 1 consistent every week,

But day 2 will be like Bench (volume), Squat (strength), Rows (strength), then switch it next week to Bench (strength), Squat (volume), Rows (volume).

I'm hoping that doing 2 days a week, I can still make noticeable/comparable gains instead of doing 3.

Outside of this program, I do BJJ every day I'm not lifting. So BJJ 5x a week, then lifting 2x a week.

Do you guys think that would over train me?

[XPirate]

Just make them up as you go along. When 5x5 stalls, go to 3x5. When that stalls, go to 3x3. Switching volume one week to another is a good idea, its some form of periodization, but if your a beginner you don't need to.

[RedNeckJiuJitsu]

I've done the 2-day split for awhile now. I started out 5x5, and then I started alternating set/rep ranges, and now I'm on 531, doing basically the same split, but with the days switched.

As stated though, if you're a beginner, do 5x5 and look to add weight every week for now.

[luckyshot]

I just started the split. 3x5 for each excercise has worked fine for me. I also add in a couple of my favorites to the end of the wokout (Kettlebell jerks or GHD situps) and keep myself to a strict 2:30 rest between sets. 5x5 might work for you, but that is too much of a load for me.