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Attn. Mellor

  • 18-04-2018 12:29pm
    #1
    Greyskull.
    Closed Accounts Posts: 2 ✭


    I was searching the site for Greyskull when I came across this thread.

    boards.ie/vbulletin/showthread.php?p=90183674

    I have actually started something similar (two day a week + plus cardio/conditioning once or twice a week) so was wondering how it went for you? I've since tweaked it since viewing the thread above (see below).

    My goals are different though - currently restricting calories (-500 to 700 a day) as I want to lose 40lbs.

    Here's what I'm looking at:

    Day 1
    Deadlift
    Bench
    Row
    Facepull
    Triceps

    Day 2
    Back/Front Squat
    OHP
    Negative Pull-ups/Lat Pulldown
    Dumbbell Shrugs
    Biceps

    Cheers.


Comments

  • #2
    Mellor
    Registered Users, Registered Users 2 Posts: 39,902 ✭✭✭✭Mellor


    It went pretty well. Following on from that I an A/B format focusing on strength. With the other days on cardio/conditioning/flexibility.

    The big 6 (bench, squat, deadlift, press, pull-up, row) have always need the backbone of my strength work and the extras have varied between oly lifts, grip strength, of traditional BB lifts like the ones you mention above (facepulls, biceps, triceps, leg extension) depending on needs at the time.
    I'll often do short cycles of 4 days strength (like smolov) but I always come back to 2 strength with a cardio day, (For a long time the cardio ws mixed, then I focused on running until I hit a sub 20min 5km). The 4th days is a variable day - calisthenics, flexibility, etc.


    The A/B strength is easy. It's making the other time effective that is trickier.


  • #3
    Greyskull.
    Closed Accounts Posts: 2 ✭Greyskull.


    Cheers for that.

    I like what you've mentioned in relation to varying the cardio too. I might focus on steady state to get a decent level of fitness and then maybe add in HIIT.

    I also definitely need to work on flexibility too so I'll dedicate a bit of time to that over the weekend.

    Thanks again for the response.


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