Page 1 of 4 123 ... LastLast
Results 1 to 10 of 31

Thread: Lifting Routine for 3 Days? page

  1. #1
    Chorlton's Avatar
    Chorlton is offline Senior Member
    Join Date
    Sep 2012
    Location
    UK
    Posts
    105

    Lifting Routine for 3 Days?

    Primal Blueprint Expert Certification
    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 at 07:09 AM.

  2. #2
    RichMahogany's Avatar
    RichMahogany is online now Senior Member
    Join Date
    Jan 2012
    Posts
    7,197
    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?

  3. #3
    spuggygirl's Avatar
    spuggygirl is offline Senior Member
    Join Date
    Dec 2011
    Location
    Edinburgh, Scotland
    Posts
    290
    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!

  4. #4
    JimmyDamage's Avatar
    JimmyDamage is offline Senior Member
    Join Date
    May 2012
    Posts
    137
    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.

  5. #5
    skorpion317's Avatar
    skorpion317 is offline Senior Member
    Join Date
    Apr 2012
    Location
    NJ
    Posts
    257
    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.
    SW (1/4/12): 326 lbs. (48% BF)
    Steak and Eggs SW (5/11/13): 198 lbs.
    CW (6/2/13): 185.4 lbs. (??% BF)
    GW: 185 lbs. (~15% BF)
    0.4 lbs. to go, ??% BF to go

  6. #6
    Chorlton's Avatar
    Chorlton is offline Senior Member
    Join Date
    Sep 2012
    Location
    UK
    Posts
    105
    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...

  7. #7
    RichMahogany's Avatar
    RichMahogany is online now Senior Member
    Join Date
    Jan 2012
    Posts
    7,197
    Quote 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.

  8. #8
    quikky's Avatar
    quikky is offline Senior Member
    Join Date
    Jan 2013
    Location
    USA
    Posts
    1,964
    Quote Originally Posted by JimmyDamage View Post
    Another thing would be dips, preferably ring dips but any will do.
    Why ring dips?

  9. #9
    skorpion317's Avatar
    skorpion317 is offline Senior Member
    Join Date
    Apr 2012
    Location
    NJ
    Posts
    257
    Quote 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.
    SW (1/4/12): 326 lbs. (48% BF)
    Steak and Eggs SW (5/11/13): 198 lbs.
    CW (6/2/13): 185.4 lbs. (??% BF)
    GW: 185 lbs. (~15% BF)
    0.4 lbs. to go, ??% BF to go

  10. #10
    quikky's Avatar
    quikky is offline Senior Member
    Join Date
    Jan 2013
    Location
    USA
    Posts
    1,964
    Quote 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?

Page 1 of 4 123 ... LastLast

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •