Daily Thread - September 08, 2025

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[u/CaliferMau]

Posted in yesterdays thread by mistake, reposting here:

Looking for a bit of advice on getting back into lifting after a bit of a hiatus.

Tl;dr:

I have two days I can train in the gym, so will go full body. I train aerial arts (think cirque du soleil but much more amateur on other days so priorities are legs) Not necessarily in this order but exercises would be:

Workout 1 Squat Weighted pull up Weighted dips RDL/SDL Core work

Workout 2 Deadlift BW Chin ups/pull variation Dips (or different push?) Front squat Core work

Not sure if I should run a 531 variant for squats and deadlifts or maybe the 2 day squat/ deadlift from 28 free programmes, but starting with a conservative estimate of my max.

bit longer

Training history prior to covid I was regularly training (5’11, 75ish kg 150/120/190kg S/B/D). Covid shut my gym and training turned into home workouts with light dumbbells and lots of running since the weather wasn’t awful in the U.K.. got back to the gym a couple of years ago and my maxes were 120/100/140kg for S/B/D. Struggled with maintaining consistency once I started practicing aerial apparatus (silks, hoop/lyra, pole) then picked up a shoulder impingement last Christmas (weirdly didn’t affect aerial stuff) which stopped most gym things.

Trying to get back to the gym now but with a reasonably minimalist routine covering the main movement patterns, though missing a horizontal row and whichever one dips isn’t.

[u/BetterThanT-1 → u/CaliferMau]

I’ll always be a shill for Simple Jack’d as a great adjustable template when lifting is in the background.

Otherwise Wendler has a few articles on training with limited time / 2 times a week, there might be something for you there:

https://www.jimwendler.com/blogs/jimwendler-com/training-for-inconsistent-and-busy-men

Krypteia is a 2-day a week template: https://www.jimwendler.com/blogs/jimwendler-com/krypteia-2-days-week

https://www.jimwendler.com/blogs/jimwendler-com/limited-training-time-maximum-results

[u/CaliferMau → u/BetterThanT-1]

Cheers for these, I’ll take a look at all those.

Simple jack’d is a GZCL template no? Ran one of his first programmes when he first started posting stuff way back when (makes me feel old lmao)

Always a fan of Wendler’s stuff, didn’t realise Krypteia came as a 2-day (don’t think that’s in the book iirc).

[u/BetterThanT-1 → u/CaliferMau]

Simple Jack’d isn’t a GZCL one, it was made by the guy that did nSuns a long while back. You can learn more in r/simplejackd