squats,deadlifts etc

[barleycorn428]

I have a few questions.
I do a 3 day total body workout at 56 yrs old.Should I be doing dead's or squats more than 1 day each per week.I was doing back squat monday 10x3 and then front squat 4x6 on wednesday and then the dead 10x3 on friday,figuring I have 2 days to recover before monday rolls around.I can do 1 and a half chin ups so I've been doing like 10x1 or 2 on monday and friday and 5x 1 or 2 on wednesday with 24-25 dips in however many sets(usually 4-5) on the wednesday.
Am I getting enough back work with that chin up format and 1 day of BB back rows 10/3 on the front squat day.I also do 1 day bench and 1 day military press all in the 4/6 range.
Now for the age question.I definitely can't do a 4th day just haven't got the strength and I'm starting to max out on the 60 sec rest.If I start to rest more between sets I'll never get out of the gym in 45-60 mins and complete my daily program.
If I cut down to 2 -3 exercises per session I don't know if I'll feel like I'm getting enough of a weekly workout.
hey wait there's more.
I also am getting bored with the bench,and should lunges and Bulgarian's be done on the same day.
you guys have been great and I really enjoy all the responses just not sure I'd have the patience you guys have answering the same questions over and over.
ps don't ask about the diet......it's fair at best.I'm an old dog and that 6 meal a day thing would be a new trick.I eat cereal/fruit 4-5 times a week use the pre workout drink and the post workout drink but still do the 3 meal a day program.I've cleaned it up alot but it's not perfect.
Once again thanks alot I've learned a lot from you guys

[swanso5]

- you donlt need to back and front squat at the same time i don't think...i'd drop back squats probably, do deads 10 x 3 on monday, front squats 4 x 6 on fri and a single leg exercise such as reverse lunges on wed 3 x 12 or so
- do heavy chins day on the wed first the way you're doing them, the 5 x 1 on mon and inveerted rows or seated rows on firday...you won;t get stronger at chins doing dips
- it's not back vs chest work it's external rotation vs internal rotation work and chins are interanl rotation like chest and shoulder exercises so you need to even out with with heaps of ros, face pulls, mid/upper back type exercises...you should do at KEAST 2 external roteaion exercises for every internal rotaion exercise you do so you'll either need to add more vol (but don;t) or swap some exercises (yes)
- try aklternate superstes where you do 1 exercise rest 6osecs, do a different one, rest and do the first one again...this should cut your rest down...10 x 3 do all sets in a row though
- do lunges and bulgarians on separate days
- you can change if you want too, age is an excuse in my book..my sister has lost 40kgs in a little under ayear but she could have said hey too fat it won't work but she didn't...
- more veg needed there by the sounds of it

[barleycorn428]

Wasn't sure if this was how I respond.
I wasn't using age as an excuse not to do it, just to let you know I wasn't a young guy.You were right about the veggies though,but I'm trying.
I was using the dips as my tricep workout.
Are hypers considered a good workout exercise or just an add on.
I was trying to get the face pulls and inverted rows in my routine but it just seemed like too much stuff cramed into a 45-50 min workout.
I had Monday
back squat 10/3;bench 4/6;rom dl 4/6;the pull ups

wednesday
fr squat 4/6;bb row 10/3;mil press 4/6 usually no energy/strentgh to do the dips(but I try)

friday
dl 10/3
pushups 100 in whatever amount of sets alternated with the pullups.
then lunges and bugarians

usually have nothing left in the tank and done in 45-60 mins

[swanso5]

- you don't really need to train arms directly, bench presses, chins etc will do the job...dips are acompound exercise too so you're using chest and delts and well so you may doing too much for them
- never do hypers...back extensions are good but not hypers...if your doing enough deads and long stride lunge work you won't really neeed them if time is an issue

if time an issue then you want the most efficient exercises you can do so from most efficient to least efficient use this:

1 - olympic lifts
2 - deads, back squat
3 - rows, bench press, chins, shoulder presses
4 - moderate to light free wt movements (single joint exercises, low load stuff such as back extensions, arnold presses etc)
5 - everything else

for you i'd have 1 and 2 and see how you go with that for time then if tou have anything left, i'd rather add in some remedial work than extra hard work to keep you healthy

can you do any olympic lifts?

i'll set something up for you....

[barleycorn428]

I've never done them(olympic lifts) and I go to a gym that has about 400 members and I'd be surprised if 2 dozen did any dead's or squats.I've been there about 4 years(apparently doing things all wrong) and I've seen 2 guys do any cleans.It's all benching and curls.It has 1 power station.
Time is usually a crunch.I can definitely work in 3 days,a little more than an hour each time.I really would appreciate a workout.I was just going to try and find out which exercises were the internal and external as you suggested.
I have to be honest I was a bench(not well) and a curl guy myself.I started doing a 5x5 program about 10 weeks ago that was squats 3 days and dead's 1 day(which I never tried before) and I can't tell you the progress i made.I've done better in the last 10 weeks than in the 4 previous years.I know 100 people ask and then 90 do what they want to do anyway but I'm 1 of the 10.
You are very helpful
thanks

[swanso5]

- well deadlifts basically rhe same as an O lift so all you need to learn is the middle phase (hang clean)....i'd say give them a go...once you have that down we can do power cleans, clean jerks, power clean and press, hang clean and press etc so we can train more efficicently

go to point #67 on this article to learn them:

http://www.t-nation.com/readArticle.do?id=1746782

apart from that i'd go with something like this:

#1 - deads 10 x 3, db bench press alternated with db row 4 x 6, face pull alternated with db shoulder press 3 x 10

#2 - chin ups 10 x 3, front squat alternated with seated row 4 x 6, db floor press alternated with cuban press 3 x 10

#3 - walking lunge alternated with single arm cable row alternated with single arm cable push alternated with waterbury rows (the 7th video from this article...i like to add a jump at the top of the movement and really squat down to get the wt, not bend at the waist)

http://www.t-nation.com/readTopic.do?id=1589833

- rest 1min btw all sets...for pairs do front squat, rest 1min, seated row, rest 1min, front squat etc
- workout 3 is a deload / metabolic type workout so do as a circuit resting 1min btw circuits

- both of the article links here have some great info in them so read them while you're at it

[barleycorn428]

Thanks for the response.I'm leaving work in like 10 mins.I'll have to look at the articles on monday.I'm not gonna be in town the next 2 days.
'm definitley checking it out.Already saw the hang cleans,should be able to do those.My gym just happens to be the only one in the area for about 8 miles.They give you a training sesion with their "trainer".He gave me a couple of programs to work with.The usual bench,curl,1 arm row.I saw the guy about a week ago and asked if he could help me with my 10/3 routine.He didn't even know who Chad Waterbury was.
never see any olympic lifts in this gym.
Will take any advice I get.I really think you're tuned into what I'm finally looking for.
Will write back monday when I go over the articles.
thanks again

[barleycorn428]

I read the articles and watched the videos,all very helpful but it means more questions of course.
On the program you gave me,wasn't sure what you meant by a jump movement or squat movement on the waterbury row.
also on the 3rd day workout,the walking lunge is for how far or how many.Not sure of how many reps on the exercises or how many circuits I do.That floor press will draw some stares.Either this gym isn't like a bodybuilding/olympic style gym or when I go it's all cardio,BB bench and lat pulldowns,curls.This crowd will certainly be staring at me doing some of these exercises.
thanks again for the help,with everything I've been reading you really know your stuff

[swanso5]

- in the waterbury row video he simply comes up onto his toes but i have clients bend as far they can at the knees so your basically deadlifting the wt up off the ground and explode of the ground as you come up leaving the floor so at the top position the wt is lifted up to the armpit like he does but while your in the air...i also have them alternate arms by sitting another db next to theit opposite foot and as you put one down you pick the other one up and repeat doing all 30 total reos (15 each side) 9in a row...a killer rexercise if done as quick as you can...if you can't work thqt out then just do as the video is
- walking lunge is reps per foot
- forgot about the 3rd workout sets/reps...do 3 - 4 circuits of 12 hard reps each...at the end of each set you should be breathing heavily enough that you need a second or two to get your bearings back
- they might learn a little something while they're staring
- yeah i think i;m alright too...

[barleycorn428]

Maybe they will learn something although I'm not really built like someone who'd be a teacher.I'll start wednesday and keep you posted and I'll keep reading from the forum.

thanks again