T Nation

What Should I Do


#1

hey guys first time making a Account. Been back to lifting for about a month and a half doing a 6 day split which includes one main lift a day plus a few accessory lifts , my main goal is to gain bit of size and strength, mainly strength . my lift maxs are roughly Ohp- 150 , deadlift - 420 , Front squat 200 , been doing good in the first little bit but going back to work now(10 hrs days , 14 on and 7 off ) and can only get to the gym 1 time a week while working , i have a 50 ib kettle bell that i can bring and was thinking about getting a few sand bags for the other days of the week of various weights , what kind of schedule do u guys think i should run ?

Notess
- works 10 hr days 2/3 weeks
-while working can only possibly get to the gym once a week ( on week off i can be there any day )
- looking for advice on a training schedule

sorry not the best at doing these. Thanks guys


#2

Pick 2 lifts you wanna improve on,for example ohp and front squat

At the gym do a heavy full body session

3-4 days later do a full body high volume session with the keltbell and any other equipment you buy on the long run

At least that's what I'd do


#3

Kettle bell swing (a la 10 000 swing challenge) 4x a week while working.

P/P type of program 4x a week for week off.


#4

goal is to gain mainly strength? the answer is simple workout 3/4 times a week only compound movements (always start with a compound movement) accessories after if you still wanna do that bodybuilding side or to bring up what your lacking..use the 5/3/1 program its better than 5x5, lifts will improve.


#5

how is swinging a kettle bell 10,000 times going to make him stronger? like serious


#6

Because a kettlebell is portable and he is limited on the time he can spend at the gym on certain weeks. Given that constraint, it would be a very good option.

I have an 88 pound kettlebell. I swing it around 200-300 times per week on average. I treat it as conditioning, but I can assure you that pushing hard on swings over time has made me stronger, more explosive and increased my work capacity.


#7

i see, thanks for the reply.


#8

Think before asking a question.

Like, seriously.


#9

Thanks guys for the Reply's , really hoping to find a sandbag before i go back , been reading and watching video's on them they look like a good tool also


#10

Its a program by the most experienced coach on this site, works great....
https://www.t-nation.com/workouts/10000-swing-kettlebell-workout


#11

Just chiming in with the whole kettlebell thing: swinging a bell won't work better to make you strong than deadlifting a heavy bar, but it sure as hell will work better than doing nothing.

Also, kb swings will make you more explosive, which almost always translates to more strength; they'll make your midsection stronger, which usually helps in getting stronger; and your grip will improve, and grip improvements never hurt strength.

I'm not a fan of kbs at all - I just can't overlook what they're good for.


#12

this is a forum where people learn and talk, i will learn and talk. thanks


#13

You're definitely talking. How's the learning going?


#14

If it was me I'd do: (on your working weeks) 1 work-out were you train everything for about 4 sets each for 3-5 reps each (when you can hit 3x5 or better increase the weight). On 1 or 2 off your non-gym days just do lots KB swings, push-ups + pull-ups (buy one of those door pull-up thingies) & just focus on adding reps.

When you are not at work I'd probably go for training 3-4 times a week & just focus on 2-3 movements per work-out for about 4-5 sets each (same reps as above).