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Lifting Routine for 3 Days?

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  • Lifting Routine for 3 Days?

    Hi everyone,

    I'm 41, male and am working on a some visceral fat loss. My strategy is clean paleo, lots of walking and a 3 day lifting routine.

    I seem to be only really able to do 2 lifts per session (and I dont do squats...!) or I take a week to recover So my question is what to focus on?

    Right now I am doing something like this:

    Mon: Deadlift x 5, DBell chest press - 3x5

    Wed: Deadlift x 5, push-press 3x5

    Friday: Deadlift x 5, pullups (3 x 8 reverse)

    I want to avoid any huffing and puffing / metcon style stuff. Just slow lifts.

    What do you think?
    Last edited by Chorlton; 04-10-2013, 07:09 AM.

  • #2
    I think deadlifing 3 times per week is ill-advised.

    Why don't you do squats?

    I recommend you squat.

    If you won't squat (you should squat), why not switch out Monday's and Friday's deadlifts for a few sets of lunges and Bulgarian split squats?

    Or, if you want to stick to the deadlifts, why not try 3 different varieties of deadlifts. Do a regular deadlift on Monday, Stiff-legged deadlift on Wednesday, and deadlift in a trap bar on Friday. That should help engage at least some of the muscle mass you're missing out on by not squatting.

    Did I mention that I think you should squat?
    The Champagne of Beards

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    • #3
      I think you should squat too.

      Squats and deadlifts are king.

      I deadlift three times a week, but with reducing loads at each workout.

      But definitely squat!

      Comment


      • #4
        As stated I would incorporate squats. They make you sore because you don't do them.. the more you do them the less this will happen. Another thing would be dips, preferably ring dips but any will do. Deads, Squat, Bench, press, pullups, dips are a great core of lifts. You can set it up any way you want, for me it would looks something like this:

        Deads 3x5, Bench 3x5, Wide grip Pull ups
        Squat 3x5, Overhead press 3x5, Dips
        Deads 5-3-1, Incline Bench, Chin ups

        3 days of 3 lifts seems pretty managable to me, and doing deads twice instead of three times a week is a stronger option.

        Comment


        • #5
          Here's my routine:

          Workout "A"
          Deadlift - 1x5, then 2x3 +15 lbs.
          Military/Overhead press - 3x5
          Shoulder push ups - 3x5
          Bicep curls - 3x5

          Workout "B"
          Bench press - 1x5, then 2x3 +15 lbs.
          Squat - 1x5, then 2x3 +15 lbs.
          Bent-over row - 3x5
          Tricep extensions - 3x5

          I lift Monday-Wednesday-Friday, alternating each workout. So one week will go A-B-A, then the next week B-A-B. I've made excellent gains doing this.
          "Don't waste your time, or time will waste you."

          Comment


          • #6
            Thanks for the advice everyone!

            The reason I don't do squats is I do not have a squat rack and cannot clean more than 30kg so they are not such a heavy lift and I dont want to do sets of 15...

            Perhaps I should start another thread for help with this...

            Comment


            • #7
              Originally posted by Chorlton View Post
              Thanks for the advice everyone!

              The reason I don't do squats is I do not have a squat rack and cannot clean more than 30kg so they are not such a heavy lift and I dont want to do sets of 15...

              Perhaps I should start another thread for help with this...
              Amazon.com: Valor Athletics Inc. Power Squats Stand Plus: Sports & Outdoors

              Keep a plate on the built-in rack and they're plenty stable.
              The Champagne of Beards

              Comment


              • #8
                Originally posted by JimmyDamage View Post
                Another thing would be dips, preferably ring dips but any will do.
                Why ring dips?

                Comment


                • #9
                  Originally posted by quikky View Post
                  Why ring dips?
                  If I had to take a guess, it's probably because the rings are less stable, requiring your muscles to work harder to keep stability.
                  "Don't waste your time, or time will waste you."

                  Comment


                  • #10
                    Originally posted by skorpion317 View Post
                    If I had to take a guess, it's probably because the rings are less stable, requiring your muscles to work harder to keep stability.
                    What's the effect on your shoulder if one of your hands moves away from your body a little too much?

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                    • #11
                      I fear my shoulders are not nearly stable enough for ring dips. I have a set of rings and a pullup bar but that sounds like a quick way to get injured for me personally..

                      Thanks for the link to the rack. Im in the UK though, and can't afford one anyway..

                      Comment


                      • #12
                        Originally posted by quikky View Post
                        What's the effect on your shoulder if one of your hands moves away from your body a little too much?
                        I'm assuming you'd lose stability and end up hanging on to the rings. The whole point is to not let it get to that.
                        "Don't waste your time, or time will waste you."

                        Comment


                        • #13
                          Originally posted by Chorlton View Post
                          I fear my shoulders are not nearly stable enough for ring dips. I have a set of rings and a pullup bar but that sounds like a quick way to get injured for me personally..

                          Thanks for the link to the rack. Im in the UK though, and can't afford one anyway..
                          I have a weight bench at home which has an adjustable back. I move it upright and out of the way, and then I can get underneath the bar to do squats. Not sure if you have a similar setup or not.

                          You could do bodyweight squats, and maybe get a weighted vest to make it harder.
                          "Don't waste your time, or time will waste you."

                          Comment


                          • #14
                            Originally posted by Chorlton View Post
                            I fear my shoulders are not nearly stable enough for ring dips. I have a set of rings and a pullup bar but that sounds like a quick way to get injured for me personally..
                            It's a really good, quick way to do that for sure.

                            Originally posted by Chorlton View Post
                            Thanks for the link to the rack. Im in the UK though, and can't afford one anyway..
                            Homemade Squat and Bench Press Stand — End of Three Fitness

                            You do have buckets and lumber in the UK, no?
                            The Champagne of Beards

                            Comment


                            • #15
                              Originally posted by skorpion317 View Post
                              I'm assuming you'd lose stability and end up hanging on to the rings. The whole point is to not let it get to that.
                              Avoiding rotator cuff injury

                              Read Rippetoe's response.

                              Comment

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