Putting Program Together.
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JenMc14
Posts: 2,389 Member
I am in Week 3 of an 8 week program with very little heavy lifting. I already miss it, and will be going back to Wendler when I'm done. Because I tend to be scatter brained and exercise ADD, I am trying to figure out what I want to do. I will also want to be getting back to running, so I plan on doing two big lifts on the same day, two days a week, which I know will be hard, but doable.
I am a 36 year old, 5'4(and some change)", 133ish pound female. My goal is to maintain my muscle while losing. I was 117 last year, and would love to get back there. im roughly 28% bf right now, id love tobe under 25%. My diet sucks, I'm working on that. My TDEE at sedentary is just over 1600, so I'll probably eat around there. Strength gains would be nice, but are a secondary goal for now. I'd like help with accessory work, whether or not I really need it, ideas, etc.
I'll be doing sprints/intervals/speed work on Mondays, HIIT of some sort on Wednesday, a run on Friday with varying paces and a longer run on Saturday if I feel like it.
My thought is that I'll bench and squat on Tuesdays and deadlift and OHP on Thursdays. I was thinking of 3x10 of flys, hammer curls, glute bridges and lunges as Tuesday's accessory work and 3x10 of weighted bench dips and bent over rows on Thursdays. I feel like I need something else on Thursdays, but I'm unsure of what to add. I guess this is the bodybuilder template, but with less sets, right? I workout at home with access to a bench, safety rack, Olympic bar, smaller bar, plates and dumbbells. I do not have a pull up bar.
Thoughts? Ideas? Thanks.
I am a 36 year old, 5'4(and some change)", 133ish pound female. My goal is to maintain my muscle while losing. I was 117 last year, and would love to get back there. im roughly 28% bf right now, id love tobe under 25%. My diet sucks, I'm working on that. My TDEE at sedentary is just over 1600, so I'll probably eat around there. Strength gains would be nice, but are a secondary goal for now. I'd like help with accessory work, whether or not I really need it, ideas, etc.
I'll be doing sprints/intervals/speed work on Mondays, HIIT of some sort on Wednesday, a run on Friday with varying paces and a longer run on Saturday if I feel like it.
My thought is that I'll bench and squat on Tuesdays and deadlift and OHP on Thursdays. I was thinking of 3x10 of flys, hammer curls, glute bridges and lunges as Tuesday's accessory work and 3x10 of weighted bench dips and bent over rows on Thursdays. I feel like I need something else on Thursdays, but I'm unsure of what to add. I guess this is the bodybuilder template, but with less sets, right? I workout at home with access to a bench, safety rack, Olympic bar, smaller bar, plates and dumbbells. I do not have a pull up bar.
Thoughts? Ideas? Thanks.
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Replies
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Wait, I got it backwards. I'd want to do the bench dips with bench and the hammer curls with OHP.0
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Chins/pull ups. Otherwise, I've found power cleans or snatch grip high pulls to work wonders on my deadlift or press day. I also like something called the Shoulder Shocker set.
Snatch Grip high Pull:
http://www.youtube.com/watch?v=4KiwhrEkUXU
Shoulder Shocker:
http://www.youtube.com/watch?v=DJ3T5V_Etnc&feature=player_embedded 0 -
Incline press is always good too. Good Carryover to both Bench and OHP.
Good Luck!0 -
definitely add in some chins/pullups if you have time.
I also like doing SLDL or snatch grip deadlifts as assistance on my squat days0 -
http://www.t-nation.com/free_online_article/most_recent/531_and_athletes
If you're not going to do much assistance, you really need to tailor it to the weak point of your lifts.
There are certain core lifts everyone should be doing: eg a row, some front squats, chins, some sort of dip/chin up etc....0
