Right programme for time and strength

Training Q&A [Moderated]
, ,
1

Hi team,

I just finished the shoulder rehab. Previously I have been trying for 5 years, but not so much strength focused. Not a great lifter, I am 45 years old and weight 154 lbs. My lifts are

High bar squat: 183 lbs x 5 reps, 3 sets
Deadlift: 232 lbs x 5reps, 3 sets
Press: 77 lbs x 6reps, 4 sets
Bench: 121 lbs x 6reps, 4 sets

I don’t seem to be able to do low bar squat, without shoulder getting injured(that is how I ended up with the shoulder rehab).

I am looking now for a program to increase strength/power, with some cardio as well. However I have time constraints, I can spend 1 hour at the gym 3 times a week.

What would you recommend?

2

Hi there!

Thanks for the post and welcome! :slight_smile:

I’d favor the Time Crunch program. It comes with a number of different training programs to suit various applications. I think one of the 3-day strength programs would be ideal for you.

FWIW, I don’t think you need to low bar squat to get the most out of your training. It produces about the same stimulus on the body as other squat variations. No better, no worse…just a bit different.

-Jordan