I have been doing Rippetoe's for about 2 months now, and have been thoroughly impressed with the results. Unfortunately, due to the Holiday's, moving, weddings, my job, etc; I do not have the time to stick to it like I have been. So, in lieu of Rippetoe's, I compressed the workout to 2 day's, trying to incorporate the same basic compound movements, with some auxillary work.
Please make suggestions, please don't flame me for bailing on Rippetoe's after just 2 months. I will be back at it come mid-January. Thanks ahead of time.
Bent Over Rows (Overhand) 3X6
Bent Over Rows (Underhand) 3X6
Machine Row 3X8
Back Machine or Back Pulldown 3X6
Incline Bench 3X5
Flat Bench 3X5
Cable Flies 4X8
Weighted -Dips 3X8
Tricep Pushdown 3X8
If you guys have any more compound movements to replace ANYTHING that is isolation, I am more than happy to switch.
Last edited by jpw204; 11-19-2008 at 12:24 PM.
If I were you, I'd just stick to Rippetoe twice a week.
Not to be an ass. But, can you offer some constructive criticism as to why? Mark designed that program to be used when lifting 3 days a week, I don't see how it could be nearly as effective when you suddenly only lift 2/3's of the amount of time. I think adding some more compound movements would be beneficial, as well as giving myself an extra day in between lifting. Probably like a Monday/Thursday split.
It won't be as effective, but you have less time - what do you expect?
As far as what you've posted, don't bother doing under and overhand rows on the same day. It's also top-heavy. I'd swap one of the pulling movements from day 1 for a pushing movement in day 2. Maybe add SLDLs or GMs in place of one of the rows on day 1.
I compressed the workout to 2 day's, trying to incorporate the same basic compound movements, with some auxillary work.