Hello guys, I am looking at giving a strength routine a bash. My only problem is that I've got pretty solid requirements…

I can only train 3 days a week due to time constraints and my equipment is limited for the time being, nothing fancy just the basics!

Power cage
Dipping bars
Pull up bar
Bench
Barbells
Dumbbells
Plates

Competing is always in the back of my mind and at the moment I'm around 64KG.

The total on the BWLA website for Junior or U23 lifters in the nearest weight category (67.5KG) is 270KG which I could do now, but if anyone has some actual results of which people are moving in that category i'd appreciate it.

Hmm maybe...

mon- upper strength
wed- lower strength
fri- upper + lower power and volume (light)

Dissapointment!

Hmm I guess I can try something based on that, would I not have to switch the heavy upper/lower days though? Otherwise i'd always be training lower with less of a rest... for example:

Week1

Mon - Upper
Wed - Lower
Fri - Upper + Lower volume

Week 2

Mon - Lower
Wed - Upper
Fri - Upper + Lower volume

??

Have you seen Chad Waterbury's 10x3 for Fatloss? I know the name would say it's not suitable but fat loss is mainly about the calories, 10x3 seems like a pretty solid rep range for strength gains?

I've been doing full body workouts for some time now and have been enjoying it. Will be switching to a 4x U/L split soon though. I don't feel I have enough time to work my entire body well on a FB program. But then again, I like a good bit of volume on my legs...

you have been doing HIT for 2 minutes for god sake stick with a program!!!!!!!

SCOTT GALTON wrote:you have been doing HIT for 2 minutes for god sake stick with a program!!!!!!!

I'd rep ya if I could...!

Two minutes of HIT, how many workouts is that? seven?

10 Wardie you need to stop changing every 2 minutes other wise you won't know what works

I'm not stopping HIT you willy gobbler!

I said on MP, this is for when i've finished HIT, i'm planning ahead!

willy gobbler? amusing yet harsh!

how much longer have you got hiit for?

Karla it's HIT, not HIIT, two very different things lol... (but you know that, it was probably a typo ).

Oh and Wardie, stop thinking so much about the future and just get to the fucking gym...

It's my off date mate, i'm focused on my routine at the moment yes but I like to plan ahead a little. I've got at least 6 weeks more of HIT, but it'll go by fast.

I've been recommended Rippetoes starting strength, I thought that was more of a newbie routine but I guess it doesn't matter and it looks solid and would still work.

A 5x5 routine doesn't really appeal for some reason, seems really boring.

Check the beginning of my journal for when I started the SS program. I had been lifting for quite a while before this but I never had a journal. What you will need is a linear progression. There's no point in adding weight to the bar any less than every workout until you are unable to, otherwise you are just cheating yourself out of moving more weight.

Wardie i love you xxx
Stop thinking so much it will turn you mad and your hair will fall out. Look what it did for Simon