Getting back into lifting--is this routine okay?
feydruss
Posts: 349 Member
After a hiatus with being pregnant and mothering twins, I'm now getting back into lifting (which I love). However, a torn lateral meniscus and bad tendonitis in my wrist are somewhat hampering my lifts.
I used to pyramid my lifts, but then I realized that I was probably doing close to 100 reps of some stuff in total. Now I'm trying to focus on a smaller routine with progressive load.
Today I did
barbell deadlifts at 5x60lbs, 5x80lbs, 5x90lbs
barbell bench press at 5xbar, 5x50, 5x60
assisted pull ups at 8x120, 5x110, 5x100
45 degree sled leg press at 10x90, 8x180, 8x225, 8x270
I also tried some bb squats in the rack, but I was finding it tough on my knee and wrist (which is why I went to the sled).
I want to streamline with compound movements with heavier loads in order to maximize my time, but I also don't want to injure myself.
Does something like what I did today (only more squats would be good) sound reasonable as a starting point? What else might complement this kind of full body routine? I don't really want to do splits.
I used to pyramid my lifts, but then I realized that I was probably doing close to 100 reps of some stuff in total. Now I'm trying to focus on a smaller routine with progressive load.
Today I did
barbell deadlifts at 5x60lbs, 5x80lbs, 5x90lbs
barbell bench press at 5xbar, 5x50, 5x60
assisted pull ups at 8x120, 5x110, 5x100
45 degree sled leg press at 10x90, 8x180, 8x225, 8x270
I also tried some bb squats in the rack, but I was finding it tough on my knee and wrist (which is why I went to the sled).
I want to streamline with compound movements with heavier loads in order to maximize my time, but I also don't want to injure myself.
Does something like what I did today (only more squats would be good) sound reasonable as a starting point? What else might complement this kind of full body routine? I don't really want to do splits.
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Replies
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Hi! Here is a link to Mark Rippetoe's Starting Strength program-it is very close to what you are doing already. I would stick with total body , 3 days a week and focus on the big moves. Mark Rippetoe has some great videos too.
http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs0 -
Thanks! I hadn't realized it was so close to Rippetoe.0
