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Summer Split
New guy, new routine. First, a little background. I've had a desk job for 10 years. I got into running for three of those and completed a trail marathon. Last May, I decided I needed to get stronger. My joints were starting to ache, I had no energy, and basically I was feeling stale. I began the common way with a common full body workout but not SS. I did that until December when I came across stronglifts. I ran it for 3 months and then the 5X5's for everything were too much. I found the SS book and ran that for a few months. I switched to the Madcow template because of the ramping squat sets and I seemed to recover better. I eventually switched the Madcow template around to make it a true HLM program. I did fine and made progress but began to have the recovery problems again. Found out I have low T which could be the reason or at least part of it. I now have a plan for addressing that issue but needed a change in my program because the full body workouts were too much; they were taking too long, making it hard to recover and causing me to loose sleep. I read and reread PPST3 and this is what I have come up with. A one lift per day split that will allow me to work on the primary lifts and hopefully help me to recover better. I am logging it here because frankly I need feedback. I tend to tinker with things and somebody has to keep me in line. I try but I could use some help! It might take a little while to get the weights right on the assistance exercises as I haven't been doing these. Also, just FYI this schedule changes reps for the main lifts each week.
One Lift per Day, 4x/week (weight in lbs.)
Monday - 6/1
squat 5x5 - 45x10, 95x5, 125x5, 160x5, 190x5, 225x5, 265 x 5
DL on blocks 3x10 - 135 (trying to recruit the hams, gonna switch around variations of DL, didn't know what weight to start with)
Pullups 3x10 - 1x8, 1x9, 1x10 (could have done more but trying to stay conservative)
Tuesday - 6/2
bench 5x5 - 45x10, 95x5, 135x3, 185 x2, 210 x 5, 190 x 4 x 5
seated bb press 3x10 - 45x10, 55x10, 65 x10 (didn't know where to start with this as it was new to me)
seated tricep extension 3x10 - 40x10, 50x10, 60 x10 (easy peasy)
Next sessions will be today (DL) and Friday (press). Thanks in advance for any advice!
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Age, height, weight?
And, welcome!
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FYI, I am male, 5'11", 185 lbs. as of Monday at doctor office and 39 years young.
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Messages must have crossed paths. Thanks!!!
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Thurs - 6/4
light squat - 45x10, 120x5 (warmup)
DL - 135x5, 175x3, 210x2, 240x1, 270x1, 305x1, 325 x 1
light squat - 150x5, 180x5, 210 x 5
bb row - 95 x 3 x 10
I was shooting for a DL of 305 but then it felt pretty easyish (275x5 was my last DL, never done a 1RM). I was just curious if I could add 20 lbs to that so tried 325. It came up but I can't say I didn't struggle a little. My grip felt fine though and I was able to hold it a few seconds before slowly lowering. I felt pretty cranked after this. It was hard to come down for sleep and I had a pretty crappy night of looking at the clock. It's going to be hard to get another workout in today so I might do it Saturday.
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Just in case anyone is interested and because I'm bored I'm going to list the workout schedule. Also, for those that might not have PPST3 (joke). I will do my best to stick to this but with two little boys, 8 and 5, I know there are going to be some days I have to put my priorities in order. This routine should allow me shorter workouts which will be good since Summer is here and they will be out of school.
Mon Wk1 Wk2 Wk3
Bench 5x5 5x3 5x1
ST press 3x10 3x10 3x10
STE 3x10 3x10 3x10
Tues
Squat 5x5 5x3 5x1
SLDL 3x10 3x10 3x10
PU 3x10 3x10 3x10
Thurs
Press 5x1 5x5 5x3
Dips 3x10 3x10 3x10
LTE 3x10 3x10 3x10
Fri
LT squat 3x5 3x5 3x5
DL 1RM 5RM 3RM
BB row 3x10 3x10 3x10
* ST - seated, LT - light, STE - seated tri ext, LTE - lying tri ext
Last edited by krs; 06-05-2015 at 08:14 AM.
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Sat - 6/6
Press - 45x10, 75x5, 105x2, 135 x 5 x 1
Dips - bw+10 x 2 x 10
LTE - 65 x 2 x 10
Hurried thru accessories cuz kids were waiting on me to inflate their pool. Watched Press 2.0 video and tried to use that method, had a little trouble with knees unlocking.
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Well I thought I was listing my sets and reps like in the books but it seems like others do "weight x reps x sets". I will switch mine from now on so as not to be confusing.
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Welcome to the forum, krs! I think there is a decent amount of variation in how folks list their sets/reps. I started off doing weight x sets x reps, and just stuck with it. After a while you figure out how each person lists their work.
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Okay, thanks! I wasn't sure if it mattered or not.
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