Hello:
I’m 40 years old, weight 176 lbs and heigh 1.75 meters; I’ve been training a few years ago and my primary goal is strength. I do 3 days training:
My 1 RM: (I’m think I’m an intermediate lifter)
Squat->308 lbs
Deadlift->440 lbs
Shoulder press->121 lbs
Weighted Pull ups-> 80 lbs
Day 1: (At home)
- Squat 3x5
- Shoulder press 3x5
- Row (I use olympic bar and again 3x5)
Now, as auxiliary, I’m training weighted pull ups (I want to reach to, at least, 80 pounds for 5 reps)
Day 2 and 3:(Gym)
- Crossfit…here, I usually train basic lifts (deadlift, squat, clean, jerks, etc.) and search 1RM, finally I do a wod (depend on the day used to be 20/30 min length).
I want to leave the gym and train everything at home, (somedays I think the wod is not well design, I usually lost quality in the exercise when I do the wod cause the goal is to do as many reps/rounds as possible, don’t work the eccentric part of the movement (by the same, you should be fast as possible))
I have dips bar, push up bar, ketlebells, olympic bar, 400 pounds in discs and a power rack cage…My primary goal is strength and to be as functional as possible (that is the reason that I don’t train bench press and even I don’t have one, cause that level it’s no use in real life (sorry, I’m not English and I’m not sure if the correct word is ‘level’))
What can I do for a 3 days training?? (I could buy more stuff for my garage gym if it’s necessary)