Weekend - Enough?

firstsip

Alright, I'm going to plead ignorance on the more direct science of lifting/rest periods/etc.

I'm adjusting to a new schedule with the work week (slash letting a strained muscle heal up a bit) and haven't lifted, but when I start back up again, I have the following question:

Is possibly doing main lifts: squats, DL, OHP, bench and rows split into Saturday and Sunday feasible?

I'd been doing sort of a modified Stronglifts (started with M/Tr upper and T/F lower for about three months, but the last month or so has become either M: upper, F: lower, and W: accessory with some tweaks to try and split squats and DL from being the same day since I've heard advice against that).

With plans to still do accessory work on Wednesday [dips, push ups, modified pull ups, ab work, leg extensions (I think that's what they're called... AGAIN, I PLEAD IGNORANCE)], will I be hurting anything by putting the major lifts into two days right next to each other?

I'm 5'6", roughly 148, bf ranging from 23-26% depending on which calculator I use, hypothyroidism (no thyroid, currently dealing with some issues with levels putting me in "hyper," a problem that ultimately ended up with my initial weight gain).

To be honest, I can't give a clear answer on whether I want to focus on strength anymore or focus more on dropping body fat... it was strength before, but I'm a bit more on the aesthetic side of things with it being summer. I'm concerned about losing strength gains, but not necessarily looking to hit as big of numbers lifting as I once was.

Caveat: I'm a recovering anorexic, still working on issues of body image/calories/etc. Currently trying to net AT LEAST 1500 calories, and sometimes that's a struggle. Again, hence why I'm not looking to boost lifts currently--hoping to work on that when I get a better handle on eating more.

Current stats on main lifts, all 3x5 except OHP which is closer to 5x1-2.

OHP: 55 lbs (3x5 at 50; have deloaded before)
Bench: 65 lbs
Row: 70 lbs
Squat: 135 lbs
DL: 145 lbs

Sorry if this is scattered/tl;dr! I appreciate any input.

SideSteel

If your lifting days are such that you only have W, Sa, Su to train you would probably want to do something like this:


Sa: Squat+DL, lower body accessory work
Su: Bench, OHP, upper body accessory work
W: Full body

This would essentially get you to 2 days/week training everything which should be sufficient for maintaining LBM if you are still attempting to drop fat.

I would expect less than optimal strength gains but I would expect you can still get stronger doing something of this nature.

Chief_Rocka

If your lifting days are such that you only have W, Sa, Su to train you would probably want to do something like this:


Sa: Squat+DL, lower body accessory work
Su: Bench, OHP, upper body accessory work
W: Full body

This would essentially get you to 2 days/week training everything which should be sufficient for maintaining LBM if you are still attempting to drop fat.

I would expect less than optimal strength gains but I would expect you can still get stronger doing something of this nature.

Good advice here. To keep your strength up in all the lifts you can make Squat and Bench the first lifts you do one week, and switch to DL and OHP the next week.

firstsip

Thanks guys!!

Sarauk2sf

Tagging, but rather uselessly as your question has already been answered