Well, as I mentioned on my recent “weigh-in” post, I was planning to hit the gym today after a 13 day “break”. Yes, yes my dear readers, I got it done!
So, a friend of mine and I were breaking apart my current workout routine and trying to put it back together where warm ups, lifts and cool down stretches would take no more than 60 minutes to complete. I think we found a good solution.
I’ll start this new modification with an every other day approach, however, depending on how I am feeling, I might make it into a 3/4 split where I work hard for three days consecutively and then take four days rest with light recovery work, ruck walks, etc.
Day 1: Squats & Deadlifts
Day 2: Bench Press & Overhead Press
Day 3: Pull Ups or Chin Ups (this will probably rotate with every other workout, one time pulls, the next chins, etc) & Dips
The main point of doing this is to get back to training in the morning before the younglings have to go to school and also to make the training sessions as intense as possible, focusing on only a couple of exercises instead of trying to do three to four different lifts per session.
For the pull up days, I will probably start following this 20 Pull Up Program. I’ve used it before with great success, getting up to 12 consecutive pull ups.
O.K., enough of that. Here was today’s session…
Squats: 45lbs(bar) x10 x1, 75lbs x5 x1, 95lbs x5 x2, 105lbs x5 x2
Deadlifts: 45lbs(bar) x10 x1, 115lbs x5 x1, 135lbs x5 x2, 155lbs x5 x2
I was done by the time I finished my last set of deadlifts. I think I had a few more reps in me, maybe 2.
It was a good session.
Be strong for you, be Strong 4 Family.