One day per week lifting

damifogg

So I used to do quite a lot of lifting way back when, but at the moment I'm concentrating on other crap that means I can't lift that much.

My week is usually;

3 days rowing in a VIII+ (big boat with 8 people)
1 day sculling (little boat, just me)
1/2 day erging (rowing machine)
2 days running (training for a half marathon in March next year).

I don't want to over train, but I feel like I've got time, energy, and motivation to do a decent weights session once per week.

I'm thinking some combination of the following;

Squats
Deadlift
Clean & Jerk
Bench
Pull up
Arms (purely for vanity)

It'd be a killer of a day if I tried to squeeze all that in, so what do you guys think would be a sensible use of my time? The goal is to increase power, so I'm thinking 3-5 rep ranges.

Anyone used a good one day, full body, compound exercise plan in the past?

Any tips much appreciated!

budru21

So I used to do quite a lot of lifting way back when, but at the moment I'm concentrating on other crap that means I can't lift that much.

My week is usually;

3 days rowing in a VIII+ (big boat with 8 people)
1 day sculling (little boat, just me)
1/2 day erging (rowing machine)
2 days running (training for a half marathon in March next year).

I don't want to over train, but I feel like I've got time, energy, and motivation to do a decent weights session once per week.

I'm thinking some combination of the following;

Squats
Deadlift
Clean & Jerk
Bench
Pull up
Arms (purely for vanity)

It'd be a killer of a day if I tried to squeeze all that in, so what do you guys think would be a sensible use of my time? The goal is to increase power, so I'm thinking 3-5 rep ranges.

Anyone used a good one day, full body, compound exercise plan in the past?

Any tips much appreciated!

I think as long as you are resting and eating enough calories, you will really benefit from the one day of full body lifting you designed. It looks solid, and you are using some of the best exercises out there. Monitor yourself for overraining, and adjust as needed. Good luck!!