Is this decent for a twice a week strength workout?

I am considerably running out of time these days with work, life and hobbies. I'm wondering if this workout twice a week would be decent to do in terms of maximizing return on time spent ? I'm focusing solely on compounds for this reason.

Workout A
Skipping/Run 1/2k as a warmup
Back Squat - 3 * 5
Bench Press - 3 * 5
Chinups - 3 sets as many i can do
1k cool down run

Workout B
skipping/run 1/2k as a warmup
Deadlift - 3 * 5
Overhead barbell press - 3 * 5
Pull ups - 3 sets as many i can do
1k cool down run

I'm hoping to keep this workout for the next 4 - 6 weeks and then switching it up. I would normally aim to do 3 strength workouts a week but with lack of time, thai boxing training ( at least 1 a week but normally 2 a week), and just general work stuff...and the odd bit of mountain biking/short 5k runs in between

Is this a workout that will help or do i badly need a third day of strength ? Physically a third day of strength training would be very demanding due to DOMS etc.

J-Fit

If you've a heavy schedule, twice is fine. Let your body tell you. Your programme is certainly simple and efficient. if I were you I'd concentrate on getting a more specific warm up in - something that prepares you adequately for the hard work to come. A 2k jog doesn't do that. Try foam rolling, bodyweight split squats, lateral split squats, scap push ups, scap wall slides, unweighted single leg deadlifts, sagital and frontal leg swings and regular push-ups. Sorry you're going to have to google some of those. The warm up should be done in a circuit fashion and should be over and done with in 10-15 mins.

Forgot to mention I do foam rolling before hand and warm up reps with empty bars etc (dynamic)

My workout usually lasts me 45 mins, i just do what i have to do, get my breath back a bit, listen to my body and go on...

Efficient and simple is definitely the name of the game here, if you think I should add in an extra few things, fire away. I'm not sure why I jog beforehand to be honest, it's just a habit I've picked up, should I ditch it and just do a bit of HIT at the end ?

amazingemmet

Personally I'd have a lot more volume

ie
squat variation
lunge/single leg
one horizontal press/pull combo ie bench/barbell row
one vertical push/pull
accessories abs, ext rotators etc

Brian?

I would add more ham/glute work. Glute ham raises or stiff leg deadlifts.

J-Fit

amazingemmet wrote: »

Personally I'd have a lot more volume

ie
squat variation
lunge/single leg
one horizontal press/pull combo ie bench/barbell row
one vertical push/pull
accessories abs, ext rotators etc

I might be wrong but I'm under the impression he wants to keep volume down because of his already high workload.

I'm basically looking to get the maximum return possible, most efficiently hence why I have squats and deadlifts in there.

I'll still add more volume and fit it in if necessary. Should I ?

J-Fit

Deleted User wrote: »

I'm basically looking to get the maximum return possible, most efficiently hence why I have squats and deadlifts in there.

I'll still add more volume and fit it in if necessary. Should I ?

Suck it and see. In all likelihood you'll be ok. It's easy to scale things back if not.