sreiche
Level 3 Valued Member
Hi, first of all a big thanks to the community. I already got a lot of value from reading articles and forum posts.
Over the years I experienced over and over again that my best progress has ALWAYS been when I just followed a program and stopped thinking about modifying it for my "special needs".
But now I'm unfortunately unable to find a program that seems to fit my goals for the next few months.
Since COVID started I stopped going to the gym and my brazilian jiu-jitsu school. Now I'd like to gradually go back (in my country the risk is not really high right know and we have a reasonable hygiene concept).
During the last five months I therefore looked into Kettlebell training that I could do at home and really started to love the flexibilty and effectiveness of it.
Still, going once or twice a week to the gym in order to keep my barbell compound exercises strong and also socialize a bit with my old training buddy would be great.
I'm a 27 year old man. 188cm (6'2") and weight around 80kg (176lbs). I consider myself an intermediate lifter.
Timeless simple should be possible by the end of next week. My barbell exercises were close to 1/2/3/4 (some slightly higher/lower) at the beginning of the year.
My goals are to reliably hit 3x5 100kg (220lbs) Bench and 140kg (310lbs) Squat. 1x200kg (440lbs) Deadlift would be great and for my Press I just want to press as much as possible.
I'm thinking of doing the following:
Monday:
Brazilian Jiu-Jitsu class
GTG Pull-ups
Tuesday:
Gym
- 5/3/1 Deadlift
- 5x5 Press
- some Row variants
- Facepulls
Wednesday:
Simple and Sinister workout
Thursday:
Simple and Sinister workout
Friday:
Brazilian Jiu-Jitsu class
GTG Pull-ups
Saturday:
Gym
- 5/3/1 Squats
- 5x5 Bench Presst
- some Row variants
- Facepulls
Sunday:
Rest
I'd do this until I hit (timed) simple three workouts in a row.
Then I'd would continue with Rite of Passage. Thus swapping one day at the gym with a additional Kettlebell session and change the remaining day at the gym as follows:
5/3/1 Squat, 5x5 Bench, 5/3/1 Deadlift.
Does this programming make sense? Or would you change it completely? Unfortunately my gym doesn't have good (or heavy) kettlebells therefore I'd need to split my barbell exercises from my kettlebell training.
The reason I stick to 5/3/1 for lower body and 5x5 for upper body is that I slighlty injured my shoulder by doing a heavy low rep bench press earlier this year. I don't think that low rep bench pressing is really worth the risk.
But I'd like to be able to go heavy in the squat/deadlift. Also I only have to look at a barbell to have my legs grow, while my upper body needs a lot more attention.
Thanks for any information/help you can provide.
Over the years I experienced over and over again that my best progress has ALWAYS been when I just followed a program and stopped thinking about modifying it for my "special needs".
But now I'm unfortunately unable to find a program that seems to fit my goals for the next few months.
Since COVID started I stopped going to the gym and my brazilian jiu-jitsu school. Now I'd like to gradually go back (in my country the risk is not really high right know and we have a reasonable hygiene concept).
During the last five months I therefore looked into Kettlebell training that I could do at home and really started to love the flexibilty and effectiveness of it.
Still, going once or twice a week to the gym in order to keep my barbell compound exercises strong and also socialize a bit with my old training buddy would be great.
I'm a 27 year old man. 188cm (6'2") and weight around 80kg (176lbs). I consider myself an intermediate lifter.
Timeless simple should be possible by the end of next week. My barbell exercises were close to 1/2/3/4 (some slightly higher/lower) at the beginning of the year.
My goals are to reliably hit 3x5 100kg (220lbs) Bench and 140kg (310lbs) Squat. 1x200kg (440lbs) Deadlift would be great and for my Press I just want to press as much as possible.
I'm thinking of doing the following:
Monday:
Brazilian Jiu-Jitsu class
GTG Pull-ups
Tuesday:
Gym
- 5/3/1 Deadlift
- 5x5 Press
- some Row variants
- Facepulls
Wednesday:
Simple and Sinister workout
Thursday:
Simple and Sinister workout
Friday:
Brazilian Jiu-Jitsu class
GTG Pull-ups
Saturday:
Gym
- 5/3/1 Squats
- 5x5 Bench Presst
- some Row variants
- Facepulls
Sunday:
Rest
I'd do this until I hit (timed) simple three workouts in a row.
Then I'd would continue with Rite of Passage. Thus swapping one day at the gym with a additional Kettlebell session and change the remaining day at the gym as follows:
5/3/1 Squat, 5x5 Bench, 5/3/1 Deadlift.
Does this programming make sense? Or would you change it completely? Unfortunately my gym doesn't have good (or heavy) kettlebells therefore I'd need to split my barbell exercises from my kettlebell training.
The reason I stick to 5/3/1 for lower body and 5x5 for upper body is that I slighlty injured my shoulder by doing a heavy low rep bench press earlier this year. I don't think that low rep bench pressing is really worth the risk.
But I'd like to be able to go heavy in the squat/deadlift. Also I only have to look at a barbell to have my legs grow, while my upper body needs a lot more attention.
Thanks for any information/help you can provide.