Post by TM79 on Jun 22, 2015 22:06:12 GMT
I've been thinking of how I could make my program a little more doable while working long hours, etc. The other day, it came to me in the shower (no idea why these ideas always hit me in the shower. Oh yeah, it's because that is the only time I get to myself). Here is what I plan to do:
Same layout as before:
Sunday: Rest
Monday: Squats, Assistance, Sprints/Interval Run
Tuesday: OH Press, Assistance, Metcon
Wednesday: Rest
Thursday: Deadlifts, Assistance, Metcon
Friday: Bench, Assistance, Run
Saturday: Rest
The difference is that my heavy lifts would be done at 70% of my current 1RMs. That seems to be about the lowest I would probably want to go to maintain most of my strength. I would stay at 70% until I felt like adding weight. This is just a maintenance program. I would not try and max out any time soon. Here is what the rep structure would look like:
Heavy Lift: 3x5 @ 70%
Assistance: 3x8-10 @ 50% if a variation of the main lift, OR some other assistance lift, (includes Core and a Pull Exercise)
Conditioning: Metcon OR Run (10 minutes to 30 minutes)
This looks pretty doable to me. If I was feeling beat, I would just do ten minutes or so of conditioning. If I was feeling good, I could go longer, etc. So that is what I plan to do. Comments welcome.
EDIT:
A sample workout would look like this:
Squats
3x5 @ 210 lbs
Assistance:
3 Rounds, NFT:
10 A2G Squats @ 145 lbs
10 V-ups
Conditioning:
Interval Run:
5 Minutes Slow Pace, 10 Minutes Medium Pace, 5 Minutes Slow Pace
Post Time/Splits:
I could also split up the assistance work to make it easier if need be. They don't have to be super sets. Also, the Strength and Conditioning could be split up so I could do one before work and the other after work. No workout should take more than an hour, including warm-up.
Same layout as before:
Sunday: Rest
Monday: Squats, Assistance, Sprints/Interval Run
Tuesday: OH Press, Assistance, Metcon
Wednesday: Rest
Thursday: Deadlifts, Assistance, Metcon
Friday: Bench, Assistance, Run
Saturday: Rest
The difference is that my heavy lifts would be done at 70% of my current 1RMs. That seems to be about the lowest I would probably want to go to maintain most of my strength. I would stay at 70% until I felt like adding weight. This is just a maintenance program. I would not try and max out any time soon. Here is what the rep structure would look like:
Heavy Lift: 3x5 @ 70%
Assistance: 3x8-10 @ 50% if a variation of the main lift, OR some other assistance lift, (includes Core and a Pull Exercise)
Conditioning: Metcon OR Run (10 minutes to 30 minutes)
This looks pretty doable to me. If I was feeling beat, I would just do ten minutes or so of conditioning. If I was feeling good, I could go longer, etc. So that is what I plan to do. Comments welcome.
EDIT:
A sample workout would look like this:
Squats
3x5 @ 210 lbs
Assistance:
3 Rounds, NFT:
10 A2G Squats @ 145 lbs
10 V-ups
Conditioning:
Interval Run:
5 Minutes Slow Pace, 10 Minutes Medium Pace, 5 Minutes Slow Pace
Post Time/Splits:
I could also split up the assistance work to make it easier if need be. They don't have to be super sets. Also, the Strength and Conditioning could be split up so I could do one before work and the other after work. No workout should take more than an hour, including warm-up.
