Help devising a routine

Hi everyone, hope everyone is keeping well and making lots of gains.

Okay here is my situation. Have been lifting heavy for the last year and a half, 3/4 days a week. I have decided to enter a half marathon in September so I am going to have to cut back the weightlifting to make more time for running. I am extremely busy as it is trying to balance doing a Ph.D, playing gaelic football and if she is lucky getting to see my girlfriend :). So that means that I ll probably only have time to lift twice every 7/8 days till September, maybe even only once some weeks. So anybody got a two day routine for me that will work back, arms, chest, abs. And secondly considering that I am going to be working my legs so much I take it I should cut out the Squats, Deadlifts and Lunges? Not looking to make gains during this period, even expecting to lose mass and strength but want to just keep myself well defined and reasonable strong.

Thanks in advance

Blocker.

do a fullbody routine.  If youre just trying to maintain Id say get in

flat bench
OH press
Squat
pullups
rows
a tricep movement
a bicep movement

Idk what your main concern is on squats but I would just hit them real heavy for low sets and low reps.  Thatll keep your body's strength up without burning you out too much, though you may just decide not to do them at all with all the running.  Its up to you and depends how important the run is to you and how important maintaining your lifts are.

reps and sets are up to you but my choice would be 5x5.

Eat a real good post workout meal after this workout.

Blocker


Hi everyone, hope everyone is keeping well and making lots of gains.

Okay here is my situation. Have been lifting heavy for the last year and a half, 3/4 days a week. I have decided to enter a half marathon in September so I am going to have to cut back the weightlifting to make more time for running. I am extremely busy as it is trying to balance doing a Ph.D, playing gaelic football and if she is lucky getting to see my girlfriend :). So that means that I ll probably only have time to lift twice every 7/8 days till September, maybe even only once some weeks. So anybody got a two day routine for me that will work back, arms, chest, abs. And secondly considering that I am going to be working my legs so much I take it I should cut out the Squats, Deadlifts and Lunges? Not looking to make gains during this period, even expecting to lose mass and strength but want to just keep myself well defined and reasonable strong.

Thanks in advance

Blocker.

Two day routine - Push/Pull

Day 1 (Push) - Squat, Bench, Press, Dips
Day 4 (Pull) - Deadlift, BB Row, Pullup, Curls

Or you can switch it.

Day 1 (50/50) - Squat, Bench, Row, Pullup
Day 4 (50/50) - Deadlift, Press, Dips, Curls

Adjust as necessary just make sure to get those basic exercises in. Focus primarily on cardio and secondary on lifting - Lifting is good for your heart but won't allow you to run a half marathon as you speak.. that's something cardio will get you.

3X5 is good for reps - allows you to lift heavy to maintain muscle.

i saw a rippetoe statement somewhere that goes like .. "BB rows are so ****ed up waste of time.. etc etc".

any idea why? i knw it's an obscure query. i'm trying to locate that statement again.

i personally dnt like rows. i cant get the form right with heavy weights. i prefer cables. anyways, after reading rippetoe's statement, i just dropped them altogether from my 5X5. what a relief!!
but still, im curious if rows are gonna be a better choice..
im compensating rows with heavy seated cable rows and T-Bar rows, one after the other. Finally ending with pull ups/lat pulldowns on the machine, depending on my level of exhaustion.

Anbe Sivam. Period.

BB rows should be used if you're using the bench press - it balances the bench press.

BB rows are performed in the horizontal plane just like the bench is.

Bench presses involve the anterior deltoids to be an antagonist during the range of motion; if you don't work the opposing force in the same plane the posterior deltoids will be neglected in comparison and therefore you're likely to get "rounded shoulders". The overdeveloped (or developed) anterior deltoids and underdeveloped posterior deltoids will allow the shoulder to roll forward and can lead to rotator cuff injuries.

We train in a sport where imbalance benefits no one.

OH Press / Pullup
BB Row / Bench Press
Fly / BO Lateral Raise

Sterling examples - barbell rows use the posterior deltoids as antagonist; if the anterior delts are given more attention in routine structure, as stated earlier it'll cause the shoulders to roll forward.

Balancing movements is a vital part of making a routine regardless of what Rippetoe says.