The four lift workout plan

[That Foreign Guy]

I can't claim that the idea of doing a few big lifts is at all revolutionary, but it does seem to work. I lift two week days, and one or two weekend days. If I know I'll be going both days I'll split the routine pull / push and add some extras like direct arm work and calf raises.

I do 1 x 10 v light for form, warmup, and to get myself mentally focused. Then 6 x 3 with a simple escalation in the weights (usually 2,2,2 but depends how I am feeling, what the last set felt like the workout before, etc) from medium weights to somewhere near my 3 RM. The medium weights I really focus on exploding into the work part of the movement as this means I am trying to get the heavy ones fast and that makes me stronger.

But yeah, the four lift workout:

Squats
Deads - I just did a workout using one of those reebok steps so that I am pulling the bar from a few inches lower than normal. It makes the lift a bit tougher and feels better to me.

Bench
Chinups

I really like this workout. It's dead [censored] simple, and gives me great bang for my buck I think. I'm doing vanilla variations right now but when progress stalls I'll change things up a little (eg front squat, sumo deads, close grip bench, pullups).

I do a bit more core work at the end when I don't feel too wrecked and sometimes throw in some shoulder work on weekdays as I have had trouble with them in the past.

So, please tell me I'm an overtraining moron, or not doing enough variety, or whatever.