LoneRider
Level 6 Valued Member
I found this article today at lunch time from Jim Wendler's website titled Limited Training Time/Maximum Results (link) and it got me thinking about if I encounter a situation where I can only have access to a barbell one day/week. I then consulted works such as Deadlift Dynamite, Power to the People, and The Top Set Method to sketch out a routine for that 'single day/week'. As far as the remaining five days of a week I'd likely do swings/snatches and road work with some select bodyweight work.
As far as the structure of the one barbell day is concerned the day's structure is laid out in the same lifting order as a powerlifting meet:
As far as the structure of the one barbell day is concerned the day's structure is laid out in the same lifting order as a powerlifting meet:
- Squat 5x5 (Only top set of 5 is anything approaching heavy)
- Bench 5x5 (Only top set of 5 is anything approaching heavy)
- Deadlift 5,3,2 or 2x5 (Cycle would start at 8-10RM and add five pounds/week)