Looking for 1 lift per day workout advice

[kungfu74]

Hey guys i'm just starting back up again, and I was hoping I could get some advice on this 1 lift per day routine. the basic routine is 7x5 week 1, 6x3 week2, 5x2 week3 week 4 off.

Day 1    Squats
Day 2    Bench
Day 3    Bent Barbell Rows
Day 4    Military Press
Day 5    Deadlift

would you change any of these lifts for better overall coverage? I'm planning on going 8 or 12 weeks on this before switching things up a bit, but any suggestions would be great.

[Dins_PR]

That's a solid and basic workout, if that's what you're looking for then that's what you've got. Throw some abs in there and you're good.

[kungfu74]

Originally Posted by Dins_PR

That's a solid and basic workout, if that's what you're looking for then that's what you've got. Throw some abs in there and you're good.

Thanks for the feedback. I've thought about throwing some ab specific work in there but I don't know if it is even necessary as they will be working when I do squats, deads, and military presses for stablization. that and just getting back into it I'm trying to take it easy...

I didn't think this would be too rough but 7 sets about killed me doing the squats yesterday, I hit 235 for 5 and felt good went for 255 for 5 and got that went for 260, and didn't... get all 5... the remaining 4 sets I dropped weight and was whooped.

Laziness kills.

[JohnMatrix]

I have never heard of this type of training before....

Has anyone ever tried it before and had good results with it?

[kungfu74]

I think I've read that MostMuscle has used it but I am not positive...

[Dan C]

One lift a day is a great way to train, especially if you're pressed for time, or are running on limited energy.

Your exercise selection looks good though I'm not so sure about the set/rep scheme (you didn't mention your goals). I don't know that you'll need an entire 7 days off every 4th week because you're tapering your volume down as you go as well.

One thing I would change is I'd switch day 4 & 5, that'll give you an extra day of rest before you both press again, and work your low back again with the squatting/deadlifting.

[.V.]

Hey KF, that's a very good, heavy, basic plan. If you are going to do a true OLAD training cycle, Read MM's thread about it.

I would really suggest doing a "normal" workout routine for a few weeks first to get acclimated to it. I did it for the first 3 weeks, took my week off and when it was time to start again - I couldn't hack it. It's that hard - but brutally effective for increasing strength.

[F_Mac]

Overall I like it, but I agree with welch...........if you're just starting up again after a long layoff, do a few weeks of 2-3 workouts per week with moderate weight and reps, just to get your body back into it.

I would definitely add some ab work in there once per week, doesn't have to be much, but a strong core will help you with all your other lifts. I'm a big fan of incline weighted crunches. You could just throw in a set or 2 on your squat or deadlift day.

Good luck :

[kungfu74]

Originally Posted by Dan C

One thing I would change is I'd switch day 4 & 5, that'll give you an extra day of rest before you both press again, and work your low back again with the squatting/deadlifting.

Good advice, i'm going to switch that around.

as for my goals, first 8-12 weeks my goals are fairly simple.
1. Increase strength.
2. Resume clean eating habits and increase my total calorie intake.

i'm trying to keep everything fairly simple to start off with, focusing on working main lifts and core strength before moving to a higher volume split routine.

Originally Posted by a_welch503 & F-Mac

would really suggest doing a "normal" workout routine for a few weeks &

I would definitely add some ab work in there once per week,

I already did a 3day split 2 weeks but, i was very un-organized, just doing legs/push/pull and whatever exersizes I chose each day. good advice though!

ok i'm going to throw in my ab work then today on bench days, as I personally can't imagine doing them after squats or deads.

thanks again everyone... time to run to the gym.:

[Khaine]

I did two cycles of this... Incomplete journal due to time constraints... It kicks your ass, for certain... Squat and DL day is hell every week... Football season prevented me from being able to take this any further (5 days of deep DOMS kinda interfere wit training and matches), but it was a cool experience... Overall, it did good for my strength (new PRs on 4 lifts) and a little growth, tho the lack of this could be attributed to my eating...

Your routine is the same as my orginal... I swapped MPs for Chins after the first cycle, as the latter are harder, work more muscle and typically allow greater progress... You can do MPs if you like, but I'd advise replacing them wit Chins, obviously spacing them out from the Rows... Otherwise, you're set...

[kungfu74]

Originally Posted by Khaine

I did two cycles of this...

Thanks for you input, couple questions if you dont' mind...

1. Did you take week 4 off during your two cycles?
2. Did you follow the same set/rep scheme?

Thanks!

[Khaine]

1. Yea, 3 weeks on, 1 week off... You'll need it...

2. I started wit a wave, as suggested by MM, starting at a weight where I could maybe get 2 more reps in, then increasing it throughout, till I reach positive failure, usually around the 3rd-4th set, then lowering the weight again, so I could get all my reps...

In the second cycle, I did my heaviest sets first (after warm-up and acclimation of course), then lowered the weight as necessary... I felt that this method was more intense and subsequently effective...

[kungfu74]

cool, thanks again everyone for their input.

[.V.]

Good luck with it.

Welcome to the new definition of pain.

[kungfu74]

Originally Posted by a_welch503

Good luck with it.

Welcome to the new definition of pain.

trust me i've already found it on Monday, Tuesday, and Wednesday.

i'm sure today and tomorrow won't be any different...