Alphasaurusrex
White Belt
- Joined
- Nov 21, 2009
- Messages
- 2
- Reaction score
- 0
Hello everybody,
I have lurked the forums for about a year now, constantly learning and what not; and have never found the need to post- until now. I am going to start my first full time semester in college and I am only going to have time to hit the weight room twice a week, due to the fact that I'm taking six classes PLUS a lab.
I have weight training ''on-again-off-again'' for about two years, about a year ago I learned about compound lifts and how to increase strength and for the last six months I have put a conscious effort toward stepping it up since I am getting a better idea of wtf to do.
My main goal at the moment is to break 1,000 lbs on the combination of squat, deadlift and bench, while still being under 175 Lbs-I know, I know, its a wimpy goal, but I am a wimpy guy so it works out. I am currently more or less 100 lbs under that benchmark.
Also- I want to dunk, thus I have focused most of the effort of my lower body days toward exercises that are supposed to help with vertical leap, such as supersetting squats with box jumps and doing squat jumps. I also try to do all the exercises standing- forcing my core to do more work (evidently I can't bench/squat standing.)
My program has involved a combination of WSFSB, since I am a skinny bastard myself, and 5/3/1. I do my compound lifts based 5/3/1, acc for 5x10 and heavy sets with 3x6 based on a max effort/dynamic effort four day split.
I used to have four days available in the weight room, so I would do: Max effort Lower-M, Dynamic effort Upper-T, OFF-W, Dynamic effort lower-R, Max effort Upper-F.
Anyway- onto the question:
Since I am only going to be able to be in the gym for two days a week until December, how would I most efficiently group together my workouts?
I thought up of some templates:
1- all dynamic work on one day/all max effort work on another day.
-or-
2- all lower body work on on day/all upper body work on another day.
-or-
3- dynamic upper with max effort lower one day/dynamic lower with max upper on another day.
I know there are some very knowledgeable guys on these forums and hopefully they can point me in the right direction.
Cheers =)
I have lurked the forums for about a year now, constantly learning and what not; and have never found the need to post- until now. I am going to start my first full time semester in college and I am only going to have time to hit the weight room twice a week, due to the fact that I'm taking six classes PLUS a lab.
I have weight training ''on-again-off-again'' for about two years, about a year ago I learned about compound lifts and how to increase strength and for the last six months I have put a conscious effort toward stepping it up since I am getting a better idea of wtf to do.
My main goal at the moment is to break 1,000 lbs on the combination of squat, deadlift and bench, while still being under 175 Lbs-I know, I know, its a wimpy goal, but I am a wimpy guy so it works out. I am currently more or less 100 lbs under that benchmark.
Also- I want to dunk, thus I have focused most of the effort of my lower body days toward exercises that are supposed to help with vertical leap, such as supersetting squats with box jumps and doing squat jumps. I also try to do all the exercises standing- forcing my core to do more work (evidently I can't bench/squat standing.)
My program has involved a combination of WSFSB, since I am a skinny bastard myself, and 5/3/1. I do my compound lifts based 5/3/1, acc for 5x10 and heavy sets with 3x6 based on a max effort/dynamic effort four day split.
I used to have four days available in the weight room, so I would do: Max effort Lower-M, Dynamic effort Upper-T, OFF-W, Dynamic effort lower-R, Max effort Upper-F.
Anyway- onto the question:
Since I am only going to be able to be in the gym for two days a week until December, how would I most efficiently group together my workouts?
I thought up of some templates:
1- all dynamic work on one day/all max effort work on another day.
-or-
2- all lower body work on on day/all upper body work on another day.
-or-
3- dynamic upper with max effort lower one day/dynamic lower with max upper on another day.
I know there are some very knowledgeable guys on these forums and hopefully they can point me in the right direction.
Cheers =)