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[Suhosthe]

On Thursday, I joined Cosmicfish and a friend for their workout, and I've been convinced I need to add lifting to my own fitness routine. They're very keen for me to join them, but I can only join them twice a week and they work out three times.

Their routine looks like this:

Tues:
Bench
Rows
Ab-wheel

Thurs:
Squat
Pullups
Overhead Press

Sat:
Deadlift
Dips
Full Contact Twist

They also do some grip training every session.

Cosmicfish suggested that I drop the ab-wheel, dips and either the squat or the deadlift and divide the other 6 between my two workouts.

Obviously whatever I do, I'd like to cause as little disruption to the other guys and their existing routine as possible.

So I'd like the following advice, if possible:

Are these 6 (bench, rows, pullups, overhead press, full contact twist and deadlift/squat) the best option for me (and my goal of strength gain - particularly upper body)?
What else should I consider if they're not?
Squats or deadlift?
How can I best combine the resulting 6 to arrange my work out?

Thanks in advance.

[TheMachine]

The 6 most functional movements are push (horizontal and vertical) pull (horizontal and vertical) squat, deadlift twist and lunge.

You can arrange the workouts like this:

squat
bench
row

deads
overhead press
chins

or this if your goal is speed strength:

power clean
squat
row
bench
one leg RDL
crunch
reverse crunch

Push jerk
deadlift
military press
chins
lunge
Russian Twist
Saxon side bends




On Thursday, I joined Cosmicfish and a friend for their workout, and I've been convinced I need to add lifting to my own fitness routine. They're very keen for me to join them, but I can only join them twice a week and they work out three times.

Their routine looks like this:

Tues:
Bench
Rows
Ab-wheel

Thurs:
Squat
Pullups
Overhead Press

Sat:
Deadlift
Dips
Full Contact Twist

They also do some grip training every session.

Cosmicfish suggested that I drop the ab-wheel, dips and either the squat or the deadlift and divide the other 6 between my two workouts.

Obviously whatever I do, I'd like to cause as little disruption to the other guys and their existing routine as possible.

So I'd like the following advice, if possible:

Are these 6 (bench, rows, pullups, overhead press, full contact twist and deadlift/squat) the best option for me (and my goal of strength gain - particularly upper body)?
What else should I consider if they're not?
Squats or deadlift?
How can I best combine the resulting 6 to arrange my work out?

Thanks in advance.

[Suhosthe]

The 6 most functional movements are push (horizontal and vertical) pull (horizontal and vertical) squat, deadlift twist and lunge.

You can arrange the workouts like this:

squat
bench
row

deads
overhead press
chins
Thanks! That was fast! :)

You're suggesting I should drop the FCT and keep both the squat and the deadlift? I'm fairly ignorant, I must confess, and though I know the deadlift is considered pretty uber, I'm wondering - if you don't mind my asking - why it's best to keep both.

or this if your goal is speed strength:

power clean
squat
row
bench
one leg RDL
crunch
reverse crunch

Push jerk
deadlift
military press
chins
lunge
Russian Twist
Saxon side bends
This sounds rather complicated for me right now. I'd like to keep it all quite simple at this stage. Perhaps it'll look less daunting when I have a little more experience. :)

[jabcrosshook]

keep both the squat and the deadlift? I'm fairly ignorant, I must confess, and though I know the deadlift is considered pretty uber, I'm wondering - if you don't mind my asking - why it's best to keep both.

Because they are both so damned good! As long as you don't do them on the same workout, you're fine :)

[Suhosthe]

Because they are both so damned good! As long as you don't do them on the same workout, you're fine :)
Got it. Thanks! :)

[CosmicFish]

Just wanted to say, Suhosthe - if you figure out a decent 2-day routine, me & Nige are happy to shuffle our exercises around so that we're all doing the same things on the same day.

Did I really suggest dropping either squats or deads in favour of FCT? I must have been having a long day. ;)