Twice a week Squat Program?

[lifterdead]

I could use some Mecca help here.

Starting in 2 weeks, I go back to being a full-time graduate student and a full-time teacher as well. Between work, going to class, commuting, homework, and lesson planning, I don't have a whole lot of time to lift. My main problem, however, is gym access. The City College of New York (CCNY) has a decent gym, but it's only open Mon-Fri, and closes early on Friday. Unfortunately, I can't afford a gym membership at any of Manhattan's super-expensive health clubs, either.

So, I'm left with just two days a week to hit up the gym; Monday and Thursday.


Does anyone know a good 2x's a week squat program? Any advice for a 2-day powerlifting schedule?

I may just have to bit the bullet and buy a ridiculously expensive membership.

 

[BigBen]

yes

Monday
Heavy day
warm up
5 sets of 3

Thursday
light
warmup
3 sets of 10 with like 225 or 185 but go light

Monday
medium heavy
warmup
5 sets of 8

Thursday
light
warmup
3 sets of 10 225 or 185

Thats the 2 weeks cycle i used it worked great. Just keep re[peating it over and over and increasing the weights on the heavy and medium heavy days only.


God Bless
Ben

 

[El Freako]

The 5/3/1 program has a 2 day format, as does Westside. PM your email addy and I'll send you some reading material.