Workout planning problem

[GnomusMaximus]

OK, hope I can explain this well enough to ask for help...I can work out 3 times a week. Generally T,TH, SU or M,W,SA. When I started being able to lift again it was already Highland Games Season so I was lifting 2 times a week and throwing/playing with rocks and stuff on Sunday. Now that the season is over I was looking to set things up like this T-Press (Chest, Shoulders Tris in the BB world) TH - Pull (Back, Bis) SU - Squat (Legs). The only "problem" is that we have had some great snow this year so I have been out snowshoeing with my kids in a sled on Sundays, or on the XC skis.

Since you really can't tell what the conditions will be until that day I'm trying to figure out how to plan my workouts. Should I just leave it at the 3 days and just skip the squat day when the snow is good? Should I plan for two weight workouts then just leave that third day open? If I do that and the weather is bad should I just come up with a sort of fill in weight workout? My main goal is to throw and carry stuff farther. (but I admit since I've dropped about 20lbs I kinda dig it when my wife says I look hot, or I catch the secretaries at work checking me out when they think I'm not looking)

[GnomusMaximus]

OK, just let the new guy wander around in the snow, pulling his frozen little children in a sled. Next thing you know we'll be scrounging for frozen berries to eat and beaver droppings to use for fuel...I see how it is around here...Just kidding but I wanted to bump this to the 1st page. Do things always move down this fast around here?

[oldermuscledude]

Her's my idea--I hope I explain it well enough to make sense, man:

Maybe you could do a sort of Rippetoes-type plan and have two basic workouts (an A workout and a B workout). On your first week do the A workout your first lifting day, your B workout the second lifting day, and the A workout again on your third lifting day. The following week you'd do your B workout on your first lifting day, the A workout on your second lifting day, and the B workout on your third lifting day. This way, if you have to miss a day to do XC skiing or playing with your kids in the snow (which could be a good workout itself if you do it right.....).

Make your A workout your Press/Squat workout.
Make your B workout your Pull/Squat workout. (According to the basic Rippetoes Starting Strength workout, you squat every time you lift.)

If you can only do each workout once a week (when you give over your 3rd day to snow play) then you're still hitting everything you want to work at least once--so work 'em HARDER when you know you're only gonna lift 2 days that week--plus you'll get better gains from doing squats EVERY time you lift, because of the amount of testosterone that you release into your body when you do that lift--remember, it uses the largest muscles in your body.

If you decide to only lift 2x that week, and then your 3rd day is bad weather, go lift again--just remember which workout (A? B?) you're supposed to do on your next lifting day (the one that was supposed to be next week but now it's today instead....)


If you get tired of doing squats, try substituting deadlifts (remember to use an underhand/overhand grip--it's easier to control the bar that way) on one lifting day. You can also do straight-leg deadlifts--they're a great way to work your hams and glutes (a bit) and lower back.

Enjoy the snow! We don't get that much here in central North Carolina.....and stay away from the frozen berries--you never know what yoj might be eating!

[GnomusMaximus]

You explained it very well. That might be the ticket. I've been alternating Front squats with back squats so That might work well. Something that would look like A- F.Squats, Bench/Push Press, then some press assistance stuff if I have time B- B. squats, Power Cleans/Barbell rows + some curls. Then if the snow is good start next week with A etc. That would also work well in the Spring when it's time to start throwing again. If the weather sucks to bad to throw then...I like it, thanks man.

Oh and it's easy to tell the berries from the droppings in winter here. If they have a chocolate coating that means something else ate it first.

[oldermuscledude]

You explained it very well. That might be the ticket. I've been alternating Front squats with back squats so That might work well. Something that would look like A- F.Squats, Bench/Push Press, then some press assistance stuff if I have time B- B. squats, Power Cleans/Barbell rows + some curls. Then if the snow is good start next week with A etc. That would also work well in the Spring when it's time to start throwing again. If the weather sucks to bad to throw then...I like it, thanks man.

Oh and it's easy to tell the berries from the droppings in winter here. If they have a chocolate coating that means something else ate it first.

lol about the berries! I didn't think about the chocolate coating.........

And good luck with the new routine! let me know what you think after you've been on it a while!