Author Topic: Condensed Workouts  (Read 2919 times)

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aiir

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Condensed Workouts
« on: September 24, 2011, 04:17:58 pm »
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Hey Lance,

School has taken over and no matter how hard I try to finish everything as fast as possible, I simply cannot get 4 workouts in a week. Is there a way to condense my workouts into two days? I would think that would mean having full body workouts, and I don't know how to structure those optimally. My goals are chiefly to just increase raw strength, since I have zero time for other activities like basketball and jumping right now.

Stats right now:
Bodyweight: 135
Squat: 255 deep
Dead: 260
Bench: 135 (weak)
Push Press: 100x5 (weak)

I might be able to do three days, but I strongly doubt it.

Thanks
Log

"Everybody look at you strange, say you changed -
 Like you really work that hard, to stay the same."
                                                             - HOV

LanceSTS

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Re: Condensed Workouts
« Reply #1 on: September 24, 2011, 08:03:04 pm »
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 Yep, do this..

workout 1

jump snatch 3 x 3

squat 3 x 5 (same weight each set)

bench press- 3 x 5 (same as squat)

rdl - 2 x 8

pull ups - 2 x max reps

plank = 1 min hold x 2


workout 2

hang clean 3 x 3

squat 3 x 3 (use 10lbs more than mondays workout)

push press or press- 3 x 8

chin ups- 3 x max reps

ghr or leg curl- 2 x 8

hanging leg raises- 2 x max reps



** you can add any extra work like curls/pull downs at the end if you feel good, if not, just do whats on the page.  Use a weight that allows all reps to be completed in good form on squat, then add 10 lbs to it the next (3 x 3) workout.  The weight you used on the 3x3 workout will become the next weeks 3x5 weight.  Be sure to play ball and jump plenty, you will have more time for it this way.

Relax.

aiir

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Re: Condensed Workouts
« Reply #2 on: September 25, 2011, 01:23:21 pm »
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Thanks a lot, that looks great...can't wait to start. :)


Quick question: Why are the Squat sets before Bench/Push Press? Doesn't that order take away more then a reversal of positions?
Log

"Everybody look at you strange, say you changed -
 Like you really work that hard, to stay the same."
                                                             - HOV

LanceSTS

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Re: Condensed Workouts
« Reply #3 on: September 25, 2011, 02:55:09 pm »
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no.
Relax.

aiir

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Re: Condensed Workouts
« Reply #4 on: September 25, 2011, 04:35:58 pm »
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no.


alright then, first workout is in 1.5 hrs
Log

"Everybody look at you strange, say you changed -
 Like you really work that hard, to stay the same."
                                                             - HOV

LanceSTS

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Re: Condensed Workouts
« Reply #5 on: September 25, 2011, 07:38:50 pm »
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also stuck, you can superset the bench/pull ups and push press/chins if youre pressed for time, just do the push then go immediately to the pull, then rest.  Thats a good way to do things anyway, a lot of times youll feel fresher on the following exercise.
Relax.