So during the winter I will be skiing 4/5 days/week. Combine this with going to school part time and working and the time and energy I have to put towards lifting will be small. Last winter I had major losses on my bench press/squat/dead
This is what happened over 5 months of NO lifting while skiing 5days/week.
Bench- 265- 190
Squat- 350- 300
Dead- 405- 360
So the goal this winter is to lift 3/days/week doing a full body routine and hopefully maintain my strength levels.
This is a preliminary idea, Would like some input, and perhaps some links towards 3D/week full-body programming.
DB Bench 5x5
DB Row 5X5
Front squat 4x10-12
Overhead BB Press 4x10-12
Chin ups 4x10-12
BB Bench x5,x5,x5,x1,x1,x1
Single arm DB Snatch 3x5
The idea on Friday is this - the 3 sets of 5 are done light, I can't say a specific percentage but somewhere around an 8-10 rep max. The 3 sets of 1 aren't actual maxes either, they are around 2/3 rep maxes. This prevents me from burning out and keeps me fresh for skiing.
- Does this program have any glaring flaws, How could it be improved ?
- Will it provide enough volume and heavy training to maintain strength ?
- How does the balance look between upper/lower, pushing/pulling etc?