Hi Coach. I fell off the bandwagon for a while and recently have gotten back into training. At first I was drawn by the 20 minute muscle builder program as it nullified my lack of motivation. But after a few weeks of doing it I realized the progression method wasn’t working as my old strength was returning too quickly. I switched to using the same exercises but 3RM ramping with a max rep set at 80% of that if I felt like it. After doing that for a few weeks I craved more exercises than just 4… so I threw together this which is similar to what I did in the past but with more frequency.
I operate on a daily basis whether or not I will be able to lift (usually do 4 or 5 days a week) due to a very inconsistent job, so there isn’t a set monday, tuesday, thursday etc. pattern, but I rotate through these three. The take me about 45 minutes:
Day 1
A: Deadlift ramping complex (all to 3RM in progression)
->cleans
->snatch grip DL
->deadlift
B: Ab/Hell complex (4-8sets)
B1: 60s farmer walk
B2: 60s crunches/reverse crunches (alternate each set)
B?: 30s rest
Day 2 (All ramping)
A1: Overhead press(switch to push press after max)
A2: High pull
B1: Bench press
B2: Barbell row
C: Farmer’s walk 3 sets of 60s
Day 3
A: Squat complex (Ramping again)
→ Jump squats (not to “maximal” exertion)
→ Front squat
→ Back squat
B1: Pullups (about 4 reps BW, add weight on last few sets)
B2: Dips (about 8 reps BW, add weight on last few sets)
^Aim for volume on these exercises (~50 pullups and 100 dips)
C: Overhead carry 3 sets of 60s
I know you have a ton of programs to read up on, my one caveat is lack of equipment to perform most of them. I train in my garage and pretty much use everything I can in this program (i.e., no squat rack for pins, no leg press, no pulldowns, etc.)
My questions:
Is it detrimental to put so many big compound movements in a routine rather than cut a few out and do the remaining more frequently, or more volume per day (maybe adding in some sets at 80-90% of the ramp rather than moving to a new exercise)?
Would it be wise for me to structure this program on a weekly basis with regards to volume and weight? I.e. should I on week 1 push myself at the end of every ramp (not to the point of failure or excessive grinding), week 2 end the ramps when I still feel explosive, week 3 push and have the weight increase between sets more to cut volume, etc.? Or just let the ramping take care of itself in terms of regulation?
Any exercise or body group seem out of whack in terms of the volume and attention its getting? Assuming a balanced/athletic body style.
edit: I guess I should clarify my goals:… I don’t really have anything specific at this point. Right now I just enjoy challenging myself (despite being a farmer by trade, I have never done a farmer’s walk before this week, an excellent challenge), and the psychological benefits of lifting. But if I had to quantify it: strength is the most attractive physical outcome.