The older I get and the busier I get with my life, the more I see a need for a focused, simplistic attack on my training.
This came about as more of a need rather than a want. I want to train for 2 hours a day but I also realize those 2 hours are largely spent taking longer than necessary rest periods. I want to push the limits of my body but I am not the same as I used to be at 25 years old.
I want to…
But what is real for me and what is an unrealistic want?
What is real is what I can do with the time, resources and limitations I have; therefore this is how I structure my exact training split during the week.
Day 1:
A1. Squat 5 working sets not including warmups
A2. Horizontal Row movement between all sets from warmup to last set
B1. Hamstring Movement
C1. TKE/Step Downs/Lunges – pick one
D1. Curls
D1. Ab Work
E1. Bike work
Day 2:
A1. Bench 5 working sets not including warmups
A2. Chin-ups between all sets from warmup to last
B1. Medial Delts/DB Press – pick one
C1. Rear Delt Work – 100 reps total
D1. Triceps
D2. Ab Work
E1. Bike work
Day 3:
A1. Deadlift 4 working sets not including warmups
A2. Chest Supported Row Variation between all sets from warmup to last – chest supported to keep stress off lumbar
B1. Front Squat Variation – tempo/pause/pin
C1. Curls
D1. Ab Work
E1. Bike Work
Day 4:
A1. Overhead Press 5 working sets
A2. Pullups between every set
B1. DB Bench Press Variation
C1. Medial Delts
D1. Rear Delt Work – 100 reps
E1. Triceps
If you have the Ashman Strength System book, you will recognize the layout.Â
The simple tweak to push back work as a superset to the main lift is what condenses this layout from the original template into something I can manage in 60-90 minutes per session.
With my life I cannot afford to devote an extraordinary amount of time, mental effort, and resources into my own training. I need effective, challenging, and to the point. That includes how I eat which will come in the next blog update.
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