Once a week training

Anyone else do/done it?

Only back in my Mike Mentzer days. They didn't last long.

Haha, I tried that to... Amazing.

What you got in mind Wayne you absolute sort?

Goals?

Keep myself reasonsbly strong.

Been doing it for a few months now.

Typical workout...

Front squat - 2 singles
Pin press - few singles
Machine nonsense

It would work, of course it would.

Hit major lifts hard and some assistance, then a week off to recover. I believe it would be a good way to get stronger. Only problem is, I like to go to gym to get away from the banshee for a few hours a week.

It would work, of course it would.

Hit major lifts hard and some assistance, then a week off to recover. I believe it would be a good way to get stronger. Only problem is, I like to go to gym to get away from the banshee for a few hours a week.

I can relate to the frequency of the lifts. Once a week training or once every other week on the big lifts has treated me well. My volume varied but was typically a lot higher.

can you get to / maintain a decent level of strength? yes. wayne is proof of this.
is it optimal to leet gainz? no.
movements like squat and bench are quite technical and need at least 2x week practice imo.

2x a month for me to increase bench. squatting every 10 days is also about right or i soon get injured.

deadlifts probably every 10 days for optimal gains...

This is all because any more frequency will always result in medium term injury for me. But then again, like Wayne, I have been lifting for 100 or so years.

A bit off topic but for those who squat infrequently, have you tried adding in squat variations in the days between squat sessions. Perhaps in a H/L/M fashion. How did that go? Was that a more acceptable way of adding volume.

Monday = Squat
Thursday = Front Squat

Or even

Monday = Squat high volume
Wednesday = Front Squat lowish volume
Friday = Pause Squat medium volume

As others have already mentioned, I reckon an experienced lifter can maintain decent strength levels on the powerlifts and other such lifts like the front squat and overhead press with once a week training. I've seen it done by more than one person over the years.

Note experienced, not novice and probably maintain, not improve.

Plus, not sure how this would work for a snatch and clean and jerk as I have no experience here.

There's a 70 year old mate of mine (IPF ref and ex lifter) who squats 140x5, benches 100x5 and works up to a deadlift single at 180 or 200 depending on feel, once a week, every week. Oh, and he does this beltless, chalkless, and fussless in a pair of tracksuit bottoms and cheap sports direct plimsoles.

Bit off topic but I have been going through programs, like a whore with cocks recently and I have stuck to Candito 6 week strength program.

It has worked wonders with my squat. Most of you guys are strong as f**k already and most likely use your own style of training. But if you haven't tried it and want to try something new, I highly recommend it.

Cheers for the recommendation. I've been all over the place lately and could use some focus.

sounds similar my current routine

Wed - comp squats pref out of mono
Sat - pause squats walked out

Go pretty heavy on both sessions if possible. Volume is nothing massive but it adds up I suppose 2x week.