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Strength & Conditioning Discussion You call that a deadlift? HA! Come in and share your woes, girly man.

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Old 07-12-2013, 11:45 PM   #1

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DevilSon - Help with Once a week strength trainign

Hey Devilson,

Saw you posted about once per week strength training.

I'm working 60+ hours per week now, and doing muay thai 3 times a week, so i really only have time + energy for once per week strength training.

I've seen people post that lower reps + heavier weights is the way to go, but I find that totally fries my CNS.

I was thinking I would try this:
Workout A - 3x8 Squats, 3x8 Bench, 3x8 pullups, 3x12 back extensions
Workout B - 2x8 deads, 3x12 weighted abs, 3x8 shoulder press

I would alternate workout A + B every other Saturday.

I also find my legs grow FAST like you mentioned.

If anyone else could help it would be GREATLY appreciated.

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Old 07-13-2013, 05:10 AM   #2

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Jim wendler had a 1 day per week template for 531, I can send it to you you if you want to PM me your email.

Other than that, IMO, if I had just one day, Id probably just do another muay thai session.

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Old 07-13-2013, 09:27 AM   #3
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Pretty sure devilsson doesn't post here anymore. Also, you really had to start a second thread?

The log:
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Old 07-13-2013, 02:50 PM   #4

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Im no devils son but i did 1day a week routine he helped me with for about a year.

I got my best gains when doing something like this x1 per week.

DL: heavy singles or 1x5 etc

Front squats: like 3x5 or something not so heavy, you can alternate heavy day on FS and DL if you want.

Bench/OHP: go heavy on whatever you want to focus on, but personally i would forget about benching if you only gonna lift 1x per week, OHP+dips will be well enough

Dips: 4sets good assist for whatever press you do, i went only bw during this time.

Chins: i did bw chins here and weighted once a week at home (i felt that heavy rows were to much on the back...

Also do some light posterior chain stuff in the end if you can manage and maybe some face pulls.

I did something like this for over a year with good but slow gains while training bjj 3-4times per week.

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