You actually obey this 1-hour shit?
Because I live in the socialist shithole known as Toronto, Canada, we're only allowed to work out for 1 hour per day.
I'm in stage 2 and approaching stage 3 of the novice linear progression. Because of the 1 hour time-constraint, I cannot fit in all the lifts into a session. Because of this, I'm asking advice in modifying the program where I alternate these three days over four days of the week. I'm doing this so I can keep my squatting frequency up to 3 times a week. I plan to workout every other day.
Day A Day B Day C
Squat Deadlift / Power clean Squat
Press Bench
Can anyone offer any suggestions? Is this an okay modification to make? I don't have any other choice because my gym does not allow me to visit twice in one day.
You actually obey this 1-hour shit?
Yeah, they have one-hour timeslots you have to book ahead of time, and they kick you out at the end of the hour, to briefly close and then re-open for the next timeslot.
I suppose I could stay and disobey, but I expect the staff would call the police and possibly revoke my membership. All gyms are like this now in Canada.
You live in the province the rest of Canada hates and the city everyone abhors, don’t drag the rest of us into this.
That aside, how close to the advanced novice stage are you? If you’re close to moving to having one light squat day a week then it might make sense for the rest of your training to just squat twice a week (drop the light day) to be able to fit everything else in.
I still need to squat three days a week. I'm not close to only needing two heavy and one light day.
What are your lifts at and what are your stats (age, weight, etc)? Are you still on NLP for all lifts?
A squat 3*5 bench 3*5
B squat 1*5 press 3*5 deadlift 1*5
I'm 27 and 228 lbs.
I'm on NLP for all lifts, but I'm doing weights I've lifted before the government lockdown.
Deadlift: 375
Squat: 300
Bench: 201.5
OHP: 143.5
I realize now the training days I originally included were not formatted correctly.
I'm asking if it's an okay substitute to cycle these three training days (four days a week) to work around a one-hour training limitation.
Day A: Squat, OHP
Day B: Deadlift
Day C: Squat, Bench
Would week 1 look like A, B, Rest Day, C, A? And then B, C, Rest, etc.? If so, you are always having at least 1 day with an upper body back to back, which you can do, but you may run into issues if you are pushing them both with heavy fives. A 4 day split might be easier where you split them out on their own day.
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I was proposing alternating these training sessions for four days a week—with a day of rest in between each one. So, two weeks of training would look like this:
Week 1
Monday: squat, press
Wednesday: deadlift
Friday: squat, bench press
Sunday: squat, press
Week 2
Tuesday: power clean
Thursday: squat, bench press
Saturday: squat, press
What do you mean by a four-day split? Do you mean doing one exercise per session and training every other day?
Day A: Squat
Day B: Bench
Day C: Deadlift
Day D: OHP