Updated my routine. I have a new job which is worse then my last. Now I'm doing 15 hour days 5 to 6 days a week. It sucks serious ass but I had to take it for the extra money. Big problem is no time or energy to workout. So I have switched to supersetting all my exercises and just doing push-pull on day 1 and legs on day 2. Also 20 minute jog each workout day and a 3rd day throughout the week. It's not much but it's the best I can do for now. Happy lifting bros
Common issue, I present the Dr G prescription for your future consideration, some have found it quite effective :
Twice a week or roughly E4D based on energy/recovery levels. One workout is "A" and the next is "B", alternate them.
The most important thing here may be to be very aware of CNS strain and recovery levels.
1. Hams- A, Seated. B, Lying. Reps 20/15/10/6
2. Squats- A & B 20/20/10/8/5
3. Choice of one
* Pull - Wide grip Chins, Close grip Pullups, Cable or Barbell Row or Pulldowns 25/18/12/8/8 or maybe set a total rep target if choosing the bodyweight exercises. Alternate Lat width and thickness exercises between A & B
4. Incline or Flat Barbell 20/15/10/8/5. I strongly prefer Incline but can alternate if desired.
5. Deadlift
Only A or B unless time between workouts has been longer than intended. 5 sets of 5 with increasing weight, towards last two sets being high intensity for example 135x5, 225x5, 315x5, 455x5, 945x5
*On whichever day you do Deads you can do two pulling movements if recovery is on track. A 5/3/1 type of scheme could also be worked in for one of the powerlifts instead of the reps listed. I say only one at a time, for a month or two, out of concern for that recovery thing again. You can throw in a few pump sets for smaller bodyparts anytime you feel up to it as long as recovery is on track.
Warmup is important as always and is assumed. Do it to you comfort level but mainly focused within the first few sets. Use your jog as part of the warmup or on off days or same as you are now. First two sets have bodybuilding style applied, very controlled, especially slow negatives, lots of squeezing and mind muscle connection, accentuate the pump, real short rests, failure is not compulsory.
Third to fifth sets transition to strength focus - Beast mode time, crank up that belt and move some heavy fucking iron! The gloves are off! Don't be a fucking pussy, it's two fucking sets! My fucking grandma can blow out two fucking insane sets and she's been dead for twenty years! (Screaming like an asshole and slamming shit around are optional but should be filmed and posted to all available forms of social media if undertaken)