So I haven't been training regularly for a while now. It's hard to fit it in around my work schedule, attending college full time online and everything else I have going on. Been seeing a doctor lately about my mental issues. Not sure if I ever mentioned this here but I have a pretty bad case of ADHD that I've managed without medication for most of my life. It has had a lot of impacts on my professional and educational goals though and now, with everything going on, it's just been something I can no longer manage. Anyway, he pointed out that people with ADHD like me, as opposed to simple ADD, need to be more active due to the hyperactivity part of it. Since I am at my least physically active I've probably been my entire life, despite my hectic schedule that would suggest otherwise, the lack of activity is making it harder for me to cope with my ADHD. Basically, he's telling me I need to get back into the gym because that was part of why I was able to deal with this before and now I can't. They are talking about getting me on some meds for it but not sure how I feel about that yet. If I can't make time in my schedule for lifting regularly, I might have to resort to medication.
I'm trying to make a serious effort to rearrange my work schedule to allow three times a week training. Really wish I had a place where I could have a home gym setup right now, would make it so much easier. But there is a YMCA right by where I work and it seems pretty good, some serious lifters that I see on a day to day basis go there and say it's a solid place to live. The gym I'm using now is 20 minutes out of my way, so going there is a serious hindrance on my days off. The Y is on my way home from work so going there would be very easy. Ergo, I need to come up with a routine that will be doable for me three times a week.
Obviously I want to get my deadlift strength back. Last time I was lifting, I wasn't able to do much over 5 plates a side, and I'd really like to get back to my previous PR of 635 again some day. I don't really give a shit about bench and I'm honestly considering not doing it anymore. Squats... I don't really feel like doing them either. So I'm probably going to do a routine based around deadlift or rack pulls, or both. And I'll do either military press instead of bench, or maybe I'll include incline bench, not sure yet. I don't really like incline though. I think dips and military press are plenty for the front of my torso. Oh, and obviously I don't care a whole lot about doing legs as my thighs and calves are still disproportionately large compared to my upper body.
I'm going to have to likely do a Mon/Weds/Sat setup, though Weds are hard for me since I usually work a long day that day. We'll see how it goes. Weds will have to be an easier day at the gym. Monday should be a fresher day, so that will probably be a higher volume day, then Saturday can be a higher load day. Something along those lines. If I have to stay at the gym I go to now, they only have one power rack which is beyond irritating because some jerk off is always monopolizing it to hold the bar while he hangs out at the drinking fountain. Can't do a lot of elaborate lifts at this gym either, and there really isn't any way to do deficit deads or block pulls, so mainly limited to deads and rack pulls.
Thinking:
Monday @ something around 8 RM loads, clustering reps to target because sets are for wienies
Deadlift x 24
Military Press x 20
Pulldown x 20
Wednesday @ ~5 RM
Rack Pull x 15
Military Press x 15
Pulldown x 15
Saturday
Deadlift x 15 w/ 3 RM load
Military Press x 25 w/10-12 RM load
Pulldown x 25 w/10-12 RM load
Obviously loads progressing each week. Not really convinced I need more than three lifts each day. I guess I could add in shrugs as well. Don't really feel like doing any arm work, because I enjoy having elbows that don't hurt. Guess I could do CGBP on days that I feel like it. Key is, the routine needs to be short and sweet each day so I'm more likely to be able to fit it in and the focus needs to be on getting my deadlift back. I might go in tomorrow morning and try out the Monday routine to see how it works. Hopefully I don't crush my finger in the rack doing military presses again like last time. Maybe I'll do seated overhead press instead.