I'm in between programs right now battling some knee problems that don't seem to be going away.

I'll likely be doing another custom routine only replacing squats with something more knee-friendly.

EDIT: Upper/lower, pressing twice/week, deadlifting twice/week, periodizing deadlifts and pressing and focusing mostly on getting those numbers up. Then I work hypertrophy for accessories basically, if that makes sense.

Goes against what I know in that, for the past couple of months I will just show up with a general idea of which compounds I'm doing, but not a strict program for the time being (still aiming to improve/PR within that context). I've also made the best gains in terms of strength over this time period so I'm not really in a hurry to fix it. All of my major lifts have gone up considerably but I've had ditch squats unfortunately.

I'm in between programs right now battling some knee problems that don't seem to be going away.

I'll likely be doing another custom routine only replacing squats with something more knee-friendly.

Goes against what I know in that, for the past couple of months I will just show up with a general idea of which compounds I'm doing, but not a strict program for the time being (still aiming to improve/PR within that context). I've also made the best gains in terms of strength over this time period so I'm not really in a hurry to fix it. All of my major lifts have gone up considerably but I've had ditch squats unfortunately.

That's awesome! What will you do instead of squats?

I haven't decided as it will depend entirely on my knee and what it can handle. The only answer right now is, whatever can develop my quads without causing knee pain.

I do the 4 day Wendler 5/3/1 split but after the end of this cycle and going to tweak the programming so I can get 2 days of squats in a week.

I've never heard of the Wendler...what's that about?

I've never heard of the Wendler...what's that about?

Its an intermediate split routine that incorporates the major compounds plus assists.

OIC...Very cool

Had massive focus on endurance cardio for a century bike ride, half-ironman, then marathon from summer to end of Nov.

Now massive focus on lifting for rebuilding and increasing LBM and I hope muscle, minor to no deficit and many days of surplus.
3 x weekly with 2 x 15 x 7 mostly compound lifts.
Yep, still high reps because I do have good endurance muscle, might as well train what I have and use the most. Still doing 2-3 cardio sessions weekly (swim/bike/run - what else would it be) in Recovery zone, and totally eating back those calories.

Focus starting next month is fat loss, with 2 x weekly lifting with no increase of load from max's reached this month, 3-4 x weekly cardio in Aerobic zone for basebuilding. May add some functional type stuff or plyometrics to the mix.

Sounds great! )

NROL4W three days a week, and C25K at least 2 days a week.

I'm thinking of switching to stronglifts next month though.

Oooh Oooohh Ooooh! Pick me! Pick me! Pick me! haha I can DEFINITELY tell you that I LOVE stronglifts! and recommend it!

Been doing my own custom routine for a while

M/W/F split - press, pull, legs/shoulders
Saturday - abs/chest *2 or rotator cuff work

Now I am transitioning into PHAT.

I run three to four days a week and I'm kind of doing Wendler 5/3/1. I'm following the basic premise but have messed with some of the accessory stuff. I'm not the target audience for 5/3/1 but I was doing Stronglifts and found that squatting three days a week plus running three or four days a week was murder on my legs so I switched. My squat form had gone completely to *kitten* so I have drastically reduced my squat weight and am very slowly working it up again. I've been doing this for about 6 weeks or so and I'm still making decent gains in my bench, deadlift and OHP.

I have been running once a week, and every other day I do rows with "Barbie weights" , isolated rotator cuff strengthening exercises and some passive movements like pendulum swings and shoulder pulleys. I was also doing 50 to 100 squats a day ( usually no weights) before Christmas parties distracted me. I used to lift heavy and I know how awesome it is to feel stronger and challenge my body, but with my shoulder injury and even after shoulder surgery I will not be able to lift like I used to again. I plan on running three times a week in the new year, continuing with physio and I would like to come up with a new lower body and ab routine. I'm not sure yet but this may involve ballet or yoga types of exercises.

My coach has me on a 2 day split. Day1-legs, back and bi's Day 2- chest, shoulders, tris and abs. I do 2 days training, 1 day rest. About to start a new program in a week or so. Can't wait!!


Mel