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  #1  
Unread 08-09-2013, 09:01 AM
billb7581 billb7581 is offline
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Posts: 540
Default "bare bones" training

Pop warner football season is starting, and this is where I fell off the wagon last year with respect to going to the gym. Was just looking for something quick to get in and out and try to maintain.

I was thinking of going back to the initial program I started on 3x8 on the first 2, just south of failure, and 3 sets of 10-12 on the last two. Does this completely suck?

Push

Bench
OH press
Dip.

Pull

Dead
Row
Lat pulldown (until I can get some bw chins under my belt)

Legs

Squat
SLDL
Calf raise
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  #2  
Unread 08-09-2013, 09:12 AM
Primalkid Primalkid is offline
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You don't need a lot to maintain. Simply take the GBR and do half the volume alternating ABA BAB
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  #3  
Unread 08-09-2013, 09:12 AM
Element Element is offline
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Yes, it completely sucks.

How many days per week will you be training?

2 days per week, this is what I would suggest.

Day 1

Squat
Bench
Row
extra
extra

Day 2

Deadlift
Press
Chin
extra
extra

The extra can be done if you have enough time.

Biceps, Triceps, Abs, Calves, Neck work, Forearm work can fit in the 'extra' category.
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  #4  
Unread 08-09-2013, 11:12 AM
billb7581 billb7581 is offline
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I can get in there 2-3 times a week, but not for a long time.... something like you propose there is do able... just not all the accesories/isolations.
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  #5  
Unread 08-09-2013, 12:01 PM
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Jon Jon is offline
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If you really want to do something "bare bones", 2-3 per week, I'd do something like deadlift and press or incline bench, EDT-style.
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  #6  
Unread 08-09-2013, 12:35 PM
Element Element is offline
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Quote:
Originally Posted by billb7581 View Post
I can get in there 2-3 times a week, but not for a long time.... something like you propose there is do able... just not all the accesories/isolations.
Day 1

Squat
Bench
Row


Day 2

Deadlift
Press
Chin

On weeks where you can squeeze in a third day do just the 'extra' stuff.

So,

Day 1

Squat
Bench
Row

Day 2

Extra
Extra
Extra
Extra

Day 3

Deadlift
Press
Chin
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  #7  
Unread 08-09-2013, 12:50 PM
billb7581 billb7581 is offline
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Thanks. I needed a plan going into the season so the gym didnt fall by the wayside... NO EXCUSES

Come Late NOV DEC.. I will get back on a proper gym routine. GBR or 5/3/1
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  #8  
Unread 08-09-2013, 01:15 PM
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kowens kowens is offline
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Quote:
Originally Posted by Element View Post
Yes, it completely sucks.

How many days per week will you be training?

2 days per week, this is what I would suggest.

Day 1

Squat
Bench
Row
extra
extra

Day 2

Deadlift
Press
Chin
extra
extra

The extra can be done if you have enough time.

Biceps, Triceps, Abs, Calves, Neck work, Forearm work can fit in the 'extra' category.
How is this significantly different than what the OP proposed? Same movements more/less hit, it's just set up as a lower/push/pull combo instead of having separate push and pull days.
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  #9  
Unread 08-09-2013, 01:37 PM
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Violinist Violinist is offline
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Set your alarm clock and get up earlier.

Quote:
Originally Posted by billb7581 View Post
NO EXCUSES
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  #10  
Unread 08-09-2013, 01:40 PM
billb7581 billb7581 is offline
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Gym opens an hour after I have to be at work.
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