My New Training schedule(Opinions please)

Zip

Zip

Zip

Soldato
Joined
26 Jun 2005
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Australia
Starting this training Program as of May and would like to see what you guys think.
And Since its 6 days what are the chances of over training might be?
Please give me the best Advice you can as im still swapping things in and out.

Monday: Cardio - 1 hour - HIIT and body weight strength work(Ie push ups, Sit ups)

Tuesday: Weight Training - Upper and Core - 5x5 routine or Death Sets(Bench Press, Military Press, Barbell Curl, Clean and Press, Barbell Bent over Row) (A core circuit of Incline sit ups, Back Extensions, Plank and Side Plank )

Wednesday: Cardio - 1 hour - HIIT and body weight strength work(Ie push ups, Sit ups )

Thursday: Weight Training - Leg and Core - 5x5 routine or Death Sets (Squats, Dead Lifts, Calf Raises, Seated Calf Raises, Chin ups) (A core circuit of Incline sit ups, Back Extensions, Plank and Side Plank )

Friday: Cardio - 1 hour - HIIT and body weight strength work(Ie push ups, Sit ups )

Saturday: Weight Training - Grip Work and Awkward Object Work - (Military Press using Keg, Clean and Press using Keg Or Sand Bag, Turkish Get up using Sand Bags, Deadlift using sand bag, Farmers walk using 2 Jerry Cans or Sand Bags.)
Will have to get a 2"-2.5" bar at some stage and use that for grip work too

Sunday: Rest
 
Looks like an awful lot. To effectively be doing some form or other of resistance work every day. I don't think you'll find you're able to grow from either insufficient rest or too low an intensity.

Also HIIT ideal should be kept to 20 minutes maximum and you should be reaching for a bucket to puke in come this point.

Unless you mean hill intervals (random) on something like a x-trainer in which case it should be fine.

To get a better idea of over training post up sets, reps, % loads, rest periods etc. There are of course people that will argue 'overtraining' is a myth but despite that it does look like an awful lot.

Personally I'd ditch the bodyweight stuff in favour of circuits instead. Things like skipping, mountain climbers, high knees jogging, star jumps, burpee's etc. It's much more interesting and also much tougher and will officially knacker you out too.

Perhaps add in another rest day mid week.

Edit: I like the akward objects idea. See how you get on, if it's too much you can always do less.
 
BennyC said:
Looks like an awful lot. To effectively be doing some form or other of resistance work every day. I don't think you'll find you're able to grow from either insufficient rest or too low an intensity.

Also HIIT ideal should be kept to 20 minutes maximum and you should be reaching for a bucket to puke in come this point.

Unless you mean hill intervals (random) on something like a x-trainer in which case it should be fine.

To get a better idea of over training post up sets, reps, % loads, rest periods etc. There are of course people that will argue 'overtraining' is a myth but despite that it does look like an awful lot.

Personally I'd ditch the bodyweight stuff in favour of circuits instead. Things like skipping, mountain climbers, high knees jogging, star jumps, burpee's etc. It's much more interesting and also much tougher and will officially knacker you out too.

Perhaps add in another rest day mid week.

Edit: I like the akward objects idea. See how you get on, if it's too much you can always do less.
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The thing i do is a Group out door Activity, Its got a Lot of High Intensity interval training in the hour, But then its also Broken up with what things like skipping, mountain climbers, high knees jogging, star jumps, burpee's sit ups and Push ups etc. So technically its not really 1 hour of hiit.

So far im using a slightly easier weight program getting my strength up and form right(ive been doing 3x12 on Tuesdays and Thursday while doing the Cardio on Monday Wednesday and Thursday.

Saturdays work out will be new and the new Gym routine will be much harder.

Just to be sure, Are most major Muscle Groups being hit in that gym routine that i have posted?
 
BennyC said:
Yep looks like you've got everything covered. Just be careful when deadlifting the sandbag you don't lift from too low.
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Thanks, Will do.

I might even use the Keg to Deadlift.
I got it today and had a play around with it empty, Bloody Awkward thing it is:p

DanH84 said:
sorry, i'm probably blind, but, what are your goals?
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My goal is to get a lot more Stronger then i currently am, While getting as fit as i can in the Process.

So really im after Functional Strength and Fitness :)

I dont have any Poundages set or anything to try and reach as of yet. But im sure i will once i start this routine.
 
Ive started it, I Couldnt wait til the end of the Month :p
I did change it a little bit but not all that much.

I have a few Questions they are.
Are the Squats and Dead lifts enough Upper leg work to get all the Upper leg muscles working?

And, What type of deadlift should i focus on doing? Bent-leg deadlift or Straight-leg deadlift?
 
Zip said:
Ive started it, I Couldnt wait til the end of the Month :p
I did change it a little bit but not all that much.

I have a few Questions they are.
Are the Squats and Dead lifts enough Upper leg work to get all the Upper leg muscles working?

And, What type of deadlift should i focus on doing? Bent-leg deadlift or Straight-leg deadlift?
Click to expand...

SLDL for hamstrings, DLs for lower back. (yes the two are synergistic but the focus shifts).

I'd do both ;) I'd be doing more legs too :)

Ant :cool:
 
Thanks :)

I might change them up every second week.
One week Straight leg and the next just regular :)

Or do you suggest doing one one session and the other the next?

What more would you add to the legs Wanton?
 
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Nothing mirrors the engagement of quadriceps quite like a leg extension.

When I do 5 dropsets to 12 reps or failure, it's ****ing agony :p

You seem to like functional / unilateral work though. So perhaps a heavy bench stepup (hold weights, step on / off high bench), single leg leg press, or some plyometrics may be more suitable for you (tuck jumps, squat jumps, zig zag leaps, frog leaps; are all a good start, don't need them all mind!).

Considering your training style (which I absolutely LOVE by the way :)) and mentality, plyometrics are well worth looking into, if only for the future.

Ant :cool:
 
I actually do a lot of plyometrics on my Monday Wednesday and Friday Training Sessions, Although very Cadio based it also can include quite a few of those Exercises you have mentioned.

My Gym Program I have done and made up is this.

Tuesday

Squats 5x5
Dead Lifts 5x5
Bentover Row 5x5
Calf Raisers 3x12
Seated Calf Raises 3x15
Incline Sit ups with weight(10kg plate held to the chest) 4x25

Thursday
Bench press 5x5
Standing Military Press 5x5
Cleans 5x5
Barbell Curl 5x5 (My replace with Dumbbell curls yet)
Dumbbell Side bends 5x10
Chin ups Wide and Close Grip to Fail.

I am going to Swap the Dead lifts and Squats Order around every session Same as Bench Press and Standing military press.

I still have to work out what im doing for Saturday yet, But ill cross that bridge when i come to it :)

Its defiantly a very good work out for your core, I cant tell you how sore from DOMS i have been on both days after my training session. Ive dont think ive ever felt my abs back and rest of my core this much in my entire life :p

Thanks for all the advice Wanton and Benny :)
 
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