I created this program a few months after my second son was born. This program was created for me and me alone, which isn’t to say you can’t do this program… just that many of the “convenient” aspects of this program may not be convenient for you. First, the ambition. I would like to regain [...]
I created this program a few months after my second son was born. This program was created for me and me alone, which isn't to say you can't do this program… just that many of the “convenient” aspects of this program may not be convenient for you.
First, the ambition.
I would like to regain lost strength. I would like to gain muscle. I would like to become more mobile. This program addresses all three of these ambitions… somewhat.
Second, the reality.
Time is limited. This program is built with a stalemate mind, more than a success mind. I'll be happy if I don't get worse. At the same time, this program is not a strict maintenance program. If it were, there'd be a lot less.
Third, I train from home.
I don't have to commute to a gym. Training for 10 or 20-minutes more often is more convenient (for me) than training 60-minutes less often.
Fourth, concerns.
My left shoulder has been bugging me for longer than my ego is willing to admit. I stopped barbell pressing months ago.
Daily CARs
Do CARs daily, preferably in the early morning.
Doing these daily will maintain my mobility. I wake up early and do these while everyone is sleeping. This reduces my need for exhaustive warm-ups later. If I do CARs early, then I can jump right into lifting or whatever when I have 10-minutes of free time, without having to warm-up first.
→ See CARs database in Mobile Muscle
Daily Iron
5-10 pull-ups
5 ring dips w/ 10s support hold
10 cossack squats
5@135 squats (front or back)
10 handstand push-ups
either
5@135 power cleans
5@225 romanian deadlifts
or
5@225 romanian deadlifts
5@135 barbell row
This is my stopgap. I can finish this workload in 10-minutes. I don't warm-up (thanks to early morning CARs). I have 10-minutes of free time most days. As long as I finish my CARs and this Daily Iron work, then I'll be happy.
Main Barbell
Sunday
FSQ alt w/ DL: Stoic Singles
Alternate between the two weekly. Work up to a heavy single or double. Not a max. Keep the sets moving. Don’t rest too much.
Monday
Barbell rows: 2x5r
Ring rows: 2x?r
Be strict with the rows. Add weight when you can. Do two sets of ring rows with high reps. Feel the burn. Perhaps train pistol squats in between sets.
Tuesday
Weighted push-ups: 2x?r
Overhead triceps extensions: 2x?r
Do push-ups with chain weight on p-bars. Stop a rep or two shy of failure. Feel the burn on the triceps extensions. Perhaps train pistol squats in between sets.
Wednesday
Thursday
Power cleans: 5x2r
BSQ alt w/ RDL: 1x20r
Not really trying to push the weight on either of these. Just get the reps in. Don't be fancy.
Friday
Weighted pull-ups: 2x?r
Kettlebell curls: 2x?r
Use the chain on pull-ups. Stop a rep or two shy of failure. Feel the burn on the kettlebell curls. Perhaps train pistol squats in between sets.
Saturday
P-bar pike push-ups: 2x?r
Overhead triceps extensions: 2x?r
Self-explanatory. Perhaps train pistol squats in between sets.
I'm hoping to find a 5 to 10-minute pocket of time every day in order to do this “extra” lifting. (If I were barbell pressing, I'd do overheads on one of my pressing days, and then inclines on the other.)
The weights aren't listed here. I keep things really simple. I don't fiddle with small plates. I have a 15, 25, and 35-pound kettlebell. I use these for isolation exercises. For push-ups and pull-ups, I throw a lifting chain around my neck. I'm not worried about adding weight. I just try to do more reps. The chain weighs 25-pounds (I think).
Mobility Meh
Hold 90/90 for two-minutes
Axial external hip rotation 1×5
Axial internal hip rotation 1×5
Hip flexor holds w/ rotation and kick x 5
I want to improve my hip rotation. This workload is not large enough to trigger improvement, but, whatever. I am flawed.
Midsection Meh
Sit-ups 1×10
Reverse crunches 1×10
Upper side-lying lifts 1×10
Lower side-lying lifts 1×10
I've neglected my midsection. For a long time. It's weak. I don't expect this workload to improve my midsection much, but it's more than I've done in the past, uhhh, ten years. Shame me.
Real life shake down.
This looks like a lot. It isn't. I wake up. I do CARs. Everyone is sleeping. I drink coffee. A little later, when I have ten-minutes to spare, I'll do my mobility work and ab work. From here, the only thing left is my lifting.
I do my best to, AT MINIMUM, finish the Daily Iron work. If I finish the Daily Iron work, I'm happy. Finding the extra 10-minutes to complete the Main Barbell work has been a challenge. Once I establish some consistency, my plan is to have a more structured progression.
May the Gains be with you,
Ant