Simple Strength Workout

Training Powerlifting
1

I was lifting for more than 3 years(not consistently) and have seen great results on my body. Form december to last month my prs decrease a lot, but now i’m recovering it. Well that’s not the case, for this summer i want to boost my strength but i don’t have enough time (college…), every good strength program i hve seen take more than one hour. I’m looking for a good simple strength workout for 3 days a week. What do you recomend to me ?

Age: 18
Weight: 180-185lbs
Pr’s:
Deadlift: 4x6 100kg(225lb) in December
Bench press 3x5 65kg November
Squat: 3x5 90kg (205lb) December

I know, i suck…

2

you have listed it there squat, deadlift,bench make it a different variation each session then throw in a form of row/chins

3

Evidently you have not seen Rippetoe’s Starting Strength.

Each workout should take no longer than 35-45 minutes.

4

[quote]TheDudeAbides wrote:
every good strength program i hve seen take more than one hour. I’m looking for a good simple strength workout for 3 days a week. What do you recomend to me ?

Evidently you have not seen Rippetoe’s Starting Strength.

Each workout should take no longer than 35-45 minutes.[/quote]

I forgot it,sorry , i did rippetoe on october. It’s a really good program, but what another routine would be good?

5

Try westside.
www.defrancostraining.com/articles/articles.htm

6

The next step!

7

rippetoes, 5x5, and ws4sbIII are some of my favorite programs.

8

How long takes a session of 5x5?

9

You could always try sheiko. Its fairly simple, but the you have to be able to dedicate at least 2 hours to a workout (3 to 4 times a week).

10

Most everyone else that trains is busy to… Just adapt to your schedule and don’t make excuses.

11

You can split up sheiko so that you do the workout over 2 days, first half monday, 2nd half tuesday, etc.

You could also just do the heavy portions of sheiko for S , B , D. Then just add accessory movements. keep it within that 45 to 75 minute range.

12

[quote]Synthetickiller wrote:

You could also just do the heavy portions of sheiko for S , B , D. Then just add accessory movements. keep it within that 45 to 75 minute range.[/quote]

this sounds good, you mind :

M: Squat + accesoy
W: Bench press + accessory
F: Deadlift + accesory