Hi Guys/Girls
construction on our house starts soon. When all the brickwork is done, I’m going to do all electrics, sanitairy, heating and ventilation installations. This will take all my time out of office. I decided to train once per week for 60-75 minutes during this period. The more time I spend on the work the faster I’ll be training in my new homegym. I’m in doubt about which two of the four big lifts to do. At the moment I’m leaning towards:
Front Squat 531
Press 531
Superset both with chins
If time left kettlebell swings
Since I press from the same height from the rack as I squat this is great training economy.
But I’m wondering if deadlift would be better in place of the squat. It would delete the need for swings.
If I were training 1 day a week, I would do the following:
Week 1:
Squat:
Push the last set hard, with FSL for 3-5x5
Bench:
Push the last set hard, FSL for 3-5x5
Chins between each set
Rows:
Kroc Rows for no less than 30 reps and 100 reps of band pull aparts
Week 2:
Deadlift:
Push the last set hard, with FSL for 3-5x5
Press:
Push the last set hard, FSL for 3-5x5
Chins between each set
Rows:
Kroc Rows for no less than 30 reps and 100 reps of band pull aparts
This is a lot of work, but you should have plenty of time to recover. If you can’t fit all of this in 60-75 minutes like you want, maybe do the FSL for one set of as many as possible. Just my recommendation.
Good luck!
You need more than an hour a week.
Joey, thanks. Interesting suggestion. I was thinking about just two lifts to at least do those on a weekly basis.
Jim, I appreciate it won’t be the most productive part of my training career. But it’s only temporary.
Anyone else?
[quote]Willem85 wrote:
Joey, thanks. Interesting suggestion. I was thinking about just two lifts to at least do those on a weekly basis.
Jim, I appreciate it won’t be the most productive part of my training career. But it’s only temporary.
Anyone else?[/quote]
Squat and press.
Some in-home bodyweight (and/or kettle bell, if you have one) work takes up very little time and would make a nice supplement to your 60 minutes of weekly gym time. I understand that it may only be possible for you to get to the gym once a week, but I suggest really trying to fit in more work some other way. I have seen several people try to get by on 1 session a week and 100% of them have failed.
[quote]Willem85 wrote:
Joey, thanks. Interesting suggestion. I was thinking about just two lifts to at least do those on a weekly basis.
Jim, I appreciate it won’t be the most productive part of my training career. But it’s only temporary.
Anyone else?[/quote]
If you’re insistent on doing just two lifts, then I say deadlift and overhead press. But that’s just my personal preference. Those are my two favourite big lifts.
[quote]Willem85 wrote:
Failed how?[/quote]
Regressed in strength and physique, failed to make any progress (if they were new to lifting), and/or lost motivation and stop training all together.
Thanks Trevor
luckily I have a homegym. I might try to fit in a deadlift day jack shit style during the week. SQ Press saturday.