Lifting routine that won't kill me?

[Switch]

Hey guys, I'm looking for a lifting program that I can sink my teeth into. As it helps with my weaker joints, and hence keeps me feeling good. My goal is to increase my explosiveness and strength (its pretty addictive!).

I'm training 6 days a week doing Muay Thai. 2hours a day. Of course, I run, cycle etc in the morning, and surf/mountain bike in the weekends.

Does anyone lift with this kind of work load? My training suffered when I was doing the starting strength prog, but was a little easier with WSFSB 2 (sans dynamic days and 3 day split), although I wasn't training as hard or as often.

I'm thinking of trying this:

Monday

Deadlift

Overhead press

Weighted pullup/chinup

Thursday

Squat

Benchpress

Bent over row

Any thoughts? Also, are there any smaller less known gyms around henderson/massey/kumeu area that I don't know about?

FYI I'm about 76kg, and I haven't lifted for about 6 months. I was doing 95kg bench, 130kg squats (ATG) and 140kg DL for 5x5. Squats I was being a pussy, and DL I hadn't done much of.

Thanks team!

[Pseudonym]

I'm training 6 days a week doing Muay Thai. 2hours a day. Of course, I run, cycle etc in the morning, and surf/mountain bike in the weekends.

Jeez, that's a lot of work! Makes me tired just reading it - I hope you're eating lots!

I'm not sure I can offer much advice on the best routine to match that workload - let's just say it's never been an issue for me! :pfft: Maybe one of our more experienced members can give you a few pointers though...

[Growth]

OMG its a Pseudonym!

RE the workout plan, is there any reason why you want to only lift 2 days a week?

[Switch]

:grin:

Its a bit, but now I'm used to it, I feel lazy if I don't do it.

The 2 days a week is more to do with recovery since I struggled doing 3 days on stronglift. But it could be to do with squating 3 times a week. I dunno, I was hoping I won't have to experiment too much.

[Growth]

Theres nothing wrong with experimentation. Often what works for one person wont work as well for someone else and vice-versa. There will undoubtable be an 'ideal' workout plan that your body will respond best to given your various criteria, my advice IS to infact experiment. This is a long term game, don't box yourself into a specific routine without first exploring all the options IMO

[ohjoshua]

I think stick to 3 days but use the 3rd day as a DE (speed) day using 70-80% the weight you would use on the other days.

2 days per week your body will detrain in between workouts.