2 Lifts Per Session

Discussion in 'Strength & Conditioning Discussion' started by Masakatsu Funaki #1, Jan 19, 2006.

  1. Masakatsu Funaki #1

    Masakatsu Funaki #1 Black Belt

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    Given my new schedule, I dont have nearly as much time to lift anymore. I can get to the gym three times a week (Tuesday,Thursday,Saturday) and have roughly 20 minutes that I could use to workout. I dont really look at this in a bad way, because quite frankly, I dont like staying in the gym very long, let alone going to the gym...(I love to lift weights mind you, I just dont like driving to the gym and such :/)

    My goals are to become more explosive and to gain more strength. I just want to overall become more dynamic in movement and such. What I was thinking of doing is to keep with the formula I have been using as far as how my workouts are built:

    Tuesday: Pulling
    Thursday: Pressing
    Saturday: Squating

    The problem I am having is narrowing down the 2 excerises I will do on each day. Well it isn't really 2 excerises. I am going to stick with the 1st excerise always being the foundation of whatever motion I am doing:

    Tuesday: Deadlift
    Thursday: Bench Press
    Saturday: Back Squat

    The problem I am having is adding another supplement excerises to the mix. I also want to fit in Power Cleans somewhere on the mix, but dont want to go over 30 minutes (MAX) of lifting.
     
  2. Masakatsu Funaki #1

    Masakatsu Funaki #1 Black Belt

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    This is what I am leaning toward thus far:

    Day 1 - Pulling

    Deadlift:
    1.Warm Up (25% of 1rm; 1 set, 10 reps)
    2.50% of Max (1 set, 3 reps)
    3.85% of Max (6 X 1; Resting 1 minute between sets)

    Barbell Shurgs:
    4 X 10 (using heavy weight)


    Day 2 - Pressing

    Bench Press:
    1.Warm Up (60% of 1rm; 1 set, 5 reps)
    2.80% of Max (1 set, 3 reps)
    3.85% of Max (1 set, 1 rep)
    4.90% of Max (8 sets, 1 rep)

    Supplement Excerise needed????

    Day 3 - Squating

    Back Squat:
    1.Warm Up (Using only the bar; 1 set, 15 reps)
    2.50% (1 set, 5 reps)
    3.80% (5 sets, 5 reps)

    * After 3 weeks change it to 5 sets of 3 reps at 85% of max for 2 weeks. After 2 weeks, change it to 3 sets of 1 rep at 90% for 1 week, then finally 3 sets of 1 rep at 95% for 1 week.

    Supplement excerises needed???
     
  3. graedy

    graedy Brown Belt

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    Day 1

    Shrugs supersetted with military press


    Day 2

    Bent over rows supersetted with Dips

    Day 3

    maybe some chins or pull ups

    Of course all added to the three main exercises on those days. And change it up form time to time. Like replacing dips with close grip BP etc.
     
  4. rickdog

    rickdog Purple Belt

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    I like Graedy's ideas. Definatly continue to mix it up in order not to get stale.

    If you love lifting weight and you only hate the drive to the gym, then once you are their, what's the problem? 20 minutes and Im usually done warming up.
     
  5. rugger 05

    rugger 05 White Belt

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    you are definately on the right track as far as getting in your core exercises... obviously you are going to have to superset your entire workout giving your time restraints... keeping your core exercises once a week (DL, SQ, BP) is a great idea, so I would advise that you mix up your other exercise weekly... I would stick to the major lifts involving the most muscles...I would add these whenever you feel is necesary:

    push press
    cleans
    chins
    dips
    front squat
    explosive push-ups
    lunges
     
  6. Tornado

    Tornado Blue Belt

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    I like his setup too. Nice and economical.
     
  7. The Big Dipper

    The Big Dipper Yellow Belt

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    If you can pull 2 lifts off per session how about doing a 3-day split consisting of something like Day 1: SLDL & Squats. Day 2: bench & shldr press. Day 3: Chins & t-bar rows?
     
  8. hughes

    hughes Beltless Bum

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    Do tate presses or skull crushers for your bench assistance.
     
  9. Mark Limbaga

    Mark Limbaga Amateur Fighter

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    squat
    bench

    deads
    military press

    cleans
    chins
     
  10. carped33z

    carped33z Guest

    currently using this setup:

    squat
    power clean

    dips
    overhead press

    bent rows
    chins



    i find that splitting your work, for example, chins and overhead press monday, bent rows and dips wednesday, doesnt give me enough time to recover. from monday's upper body push and pull, im still sore from monday when its wednesdays workout. if i do only press, im ready to do only pull on wednesday, or vice versa.

    this is especially true with lower body stuff. regarding the above post, you simply cant get cleans, deadlift, and squats done in a tuesday thursday saturday setup. that is way too much work.
     

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