As of now, I have access to a gym at work (power rack, bench, pylo box, chin up bar, cardio machines, cable machines and DBs going up to 75) it’s not perfect, but it can do the job.
The issue is (well not really an issue, but you get it), I get to work 1 hour, then I’m on break for 1 hour (8 hours days). During my 1 hour break, by the time I change and warm up, I have about 50 mins left and after I have to shower and get dressed, so that’s another 10 mins, which leaves me with approx 40 mins of solid work out time.
I also have a gym 5 mins from home (parents home) with a trap bar, dip station, GHR, boxes, power rack, weight vest, 600+lbs in weights, bands of all colors in pairs etc. So on my off days, that’s always an option.
I’ve been stuck on a few lifts for a while, the job training I’m doing is very demanding so I’ve kinda maintained my lifts for the last 2-3 years. Now, I’d like to smash some PRs and reach my strength potential, I don’t wanna look back at 50 and regret not going at it hard enough in my younger years.
A bit of background infos on me to help those with more experience asses the situation better: I’m 28, 6’0 215lbs 14.6% BF (might +/- 2% as it was caliper tested, but I have visible abs when relaxed). I’ve suffered a recurring lower back injury a few years back and ever since then conventional deadlifts have been a no go for me, I just can’t get a neutral lower back when pulling off the floor. I’ve switch to trap bar deadlifts, GHR, did band back extensions and my lower back feels great now.
My main issue regarding the routine, is that I haven’t been able to stick to a detailed program, both because sometimes I get unlimited time to workout at home, while others I only get 40mins and because some mornings I’m up at 430AM and got to bed at 11PM, so the next day I’m not exactly up for a puke inducing workout. Would a routine with a ‘‘minimum’’ of X exercises, with the option of adding more be something viable? I could also accumulate volume over the day, with multiple breaks (ex: 2-3 sets of facepull during a 1 hour break after doing back before).
This is a list of exercises that I love and that I feel great doing (no joint pain):
Trap Bar Deadlift (HH)
Box Squats (15’’ - slightly below parallel or 18’’ - slightly above parallel)
Chin Ups (Weighted)
Incline DB Press
Weighted Push Ups / Dips
I’m not really looking to gain size, I’m more concerned about strength at this point. I feel like my pulling strength is decent, legs are ok and pushing is really bad.
Bench: 11 x 225 (touch n go)
Press: 9 x 135 (bar down to upper chest)
Chin Ups: 5 x BW(210)+82.5 (pulling to mid neck)
Trap Deadlift: 8 x 495 (straps, touch n go)
Box Squat (18’’): 6 x 405
I was thinking of something like this:
Monday - PUSH
Press 5 x 5
Tuesday - LOWER
Box Squat 5 x 5
Wedesday - PULL
Weighted Chin Ups 5 x 5
Thursday - PUSH
Bench 5 x 5 (paused)
Friday - LOWER
Trap Deadlift 5 x 5
Saturday - PULL
Weighted Inverted Rows 5 x 5
Sunday - OFF / CARDIO
And I would add assistance work to each workout as time permits (for example if I have 20 mins left after my bench, I would do some Tricep Extensions, Lateral raises etc and during the same day on future breaks I would try to accumulate 50 BW Dips, something along those lines.)
Sorry for the long thread, if anyone reads it, any insight would be appreciated!