I think I’ve decided on a new routine to ease myself back into weight training. Compound movements are certainly the way to go, as I want to build usable strength for Judo, as opposed to vanity exercises (Hello, bicep curls!)
Starting Strength, authored by Mark Rippetoe and Lon Kilgore, is much touted as a great way to get introduced to weight training with free weights, and also see results. And despite keeping to a compound movement routine to some of last year, I still very much see myself as a newbie: I’m just not very strong when you look at it in the context of how much I am lifting compared to my own weight.
I have found a great modification to this routine, by Sean10mm.
There are lots of versions of the “Starting Strength” workout floating around the internet, with various modifications done by different people. This is my take on the same basic workout. It is a simple strength training workout intended for people new to weight training. All the fundamentals are the same as the original Starting Strength workout, and most of the exercises are the same. The changes I made were pretty minor.
The changes in question revolve around replacing some of the more complex exercises with ones which are more beginner-friendly (Some exercises REALLY need a coach in order to ensure proper form). On the coaching front, I love Gayle Hatch’s old-school approach.
In addition, dips and chin-ups are introduced.
The routine is designed to be performed three times a week (see his post for the full details, including the exercises!)
Monday – Workout A
Wednesday -Workout B
Friday – Workout A
Monday – Workout B
Wednesday – Workout A
Friday – Workout B
This is fine: three times a week is how I used to schedule things.
We’ll see how I get on. I’d be aiming to do the tabata sprints at the end of each workout too. Could be quite punishing. It would also all need to be fitted into a lunch hour (dropping Dips and Chin-ups would be allowed, as then the routine would revert to the original Starting Strength one!)
There is a great thread elsewhere on the Internet which goes into further amounts of detail on the basic Starting Strength routine. Note that the quote below also has the more complicated Power clean exercise replaced with something more beginner-friendly (Pendlay Rows):
3×5 Bench Press
3×5 Standing military press
3×5 Pendlay Rows
Interesting toy time:
I personally have never really had the desire to do pull-ups in my living room, but this Powerbar seems like quite a cool gadget. Hook it to a door-frame and away you go.