Hello everybody,
I made my self a routine for speed, size and strength (I hop so at least…) and I would like you guys to critique it:
A:
squat 4X6
pull up+military press 4X6
RDL/SLDL from deficit 3X8
bench press+DB row 3X6-8
heavy core 3X6-12
B:
deadlift 4X4
bench+DB row 4X6
split squat 3X8
DB inc press+pullup 3X6-8
heavy core work 3X6-12
AXBXAXX repeat.
The reason for the super set is basically to cut the time because I workout before class and I don’t have much time.
On the off days or where I’m able to I swim (trying to swim 20 min, 4-5 times a week) and to run twice (one slow long distance and the other on 2000 meters AFAP).
Any way, what’s your opinion? I really like to do the high frequency basic stuff to get big and strong.
And if I cut the Olympics stuff if kinda similar except for the rep/sets of the first movement. I think 10X3 is too much sets doesn’t it? I prefer 8X3 or 6X3 for more strength but what’s wrong with 4X6?
I’ll try 10X3 today and see how it goes but I prefer 4X6…
any more suggestion? and tell me how to fix my program please.
And if I cut the Olympics stuff if kinda similar except for the rep/sets of the first movement. I think 10X3 is too much sets doesn’t it? I prefer 8X3 or 6X3 for more strength but what’s wrong with 4X6?
I’ll try 10X3 today and see how it goes but I prefer 4X6…
any more suggestion? and tell me how to fix my program please.[/quote]
You can fix your program by throwing it in the trash. Read the article, use the program. I (and probably hundreds of others) have used the program with great success. I switched the bench and squat days and subbed things like the clean grip high pull for upright rows, but this program was awesome. Haven’t don it in probably 5 or more years, but when I’ll definitely do it again.
And if I cut the Olympics stuff if kinda similar except for the rep/sets of the first movement. I think 10X3 is too much sets doesn’t it? I prefer 8X3 or 6X3 for more strength but what’s wrong with 4X6?
I’ll try 10X3 today and see how it goes but I prefer 4X6…
any more suggestion? and tell me how to fix my program please.[/quote]
You can fix your program by throwing it in the trash. Read the article, use the program. I (and probably hundreds of others) have used the program with great success. I switched the bench and squat days and subbed things like the clean grip high pull for upright rows, but this program was awesome. Haven’t don it in probably 5 or more years, but when I’ll definitely do it again.
[/quote]
I don’t like his program, squatting only once a week and there is no heavy deadlift. You barely critiqued my program, you just said that it has too much and to throw it when it’s not that different than his… It is in a way, a way which I don’t like.
Please critique my program, if you can’t than I guess I’m not sorry.
With all the respect sir.
[quote]barbedwired wrote:
Try it. Doin 10x3 now. Very simple.[/quote]
Ye, I’ll try it on my next workout but I don’t like that his program calls only 1 squat and deadlift (which isn’t conventional) a week.
It will take forever with 10x3 but whatever.
[quote]Goldie4545 wrote:
I will critique your program if you tell me:
How long you’ve been lifting, and
What your #s are on the major lifts you’ve programmed above, and
Your speed on a 1000m swim and a 1600m or 2000m run.[/quote]
One year, wasn’t serious all the year.
Squat 100kg (225) for 5RM,bench 80 kg (176) for double, military sucks 50 kg (110) for triple, deadlift 140kg (308) for triple. I know how to power clean but never stick to it and haven’t lifted more than 70 kg(155). I can row crock style 40 kg (88) per hand for 15+ reps, I can’t recall…
I haven’t timed my swimming but I run 2000 meters in about 07:30 min.
I know it’s tough to hear, but you are too weak and inexperienced to do your own programming. Most people should not do their own programming. Little tweaks here and there, maybe - but only after you’ve put the time in on the original given by a coach or a professional. You are probably not a special snowflake, so there is a good chance more time-tested and proven programs will work just fine for you.
Think of it like this: lifting weights is akin to a sport. Would you coach someone else in a sport you’ve only participated in for “One year” when you weren’t even “serious all the year?” Probably not. So why would you coach yourself under similar circumstances? This is particularly foolish where you have free advice on programming from professionals practically everywhere and on this site in particular.
[quote]barbedwired wrote:
Well…
A. Trying it for a single workout will net nothing…
B. While this article the the *total body one… there are several variations. Read em over and youll get a better feel for it…
C. Im not pushing anything. It intrigued me… I tried it and loved it. Thats all
My setup is basically
-10x3 bench/ chins
-10x3 conv. Deads
-10x3 squats
Its 3 days- add acessories as needed/wanted. Again- just an example of what id o. But shows howsimple it is and very productive.[/quote]
That seems good. How’s that looks?
squat:
squat 10X3
bench+row 4X6
military+pullup4X6
RDL 4X6
deadlift:
deadlift 10X3
military press+pullup 4X6
Heavy core 4X6
How’s that looks? I tried to keep the accessories balanced and everything. How yours program looks?
[quote]Goldie4545 wrote:
I know it’s tough to hear, but you are too weak and inexperienced to do your own programming. Most people should not do their own programming. Little tweaks here and there, maybe - but only after you’ve put the time in on the original given by a coach or a professional. You are probably not a special snowflake, so there is a good chance more time-tested and proven programs will work just fine for you.
Think of it like this: lifting weights is akin to a sport. Would you coach someone else in a sport you’ve only participated in for “One year” when you weren’t even “serious all the year?” Probably not. So why would you coach yourself under similar circumstances? This is particularly foolish where you have free advice on programming from professionals practically everywhere and on this site in particular.[/quote]
I read a lot nut that’s not the point here…
I just want to squat heavy twice a week, deadlift heavy once and want to get big strong overall by doing the basics. Building my speed over the time sounds good too haha.
Because school I cant go to the gym more than 3 times so it limits me…
[quote]barbedwired wrote:
Ya that captures the idea… main movement 10x3. Acessory 4x6. [/quote]
The program I wrote above is pretty much the same but the “main lifts” reps scheme is 4X6 too, really don’t get it but I’ll do as you suggested…
Well 10 set of 3 is 30 working reps @80-87.5 percent of your max. A 4x6 at lesser weight is nothing like that…hence why its an optimal rep range for accesories. …
[quote]barbedwired wrote:
Well 10 set of 3 is 30 working reps @80-87.5 percent of your max. A 4x6 at lesser weight is nothing like that…hence why its an optimal rep range for accesories. …[/quote]
So whats wrong with 8X3? I’ll be stronger with it than 10X3 and it’s the same total reps as 4X6…
[quote]Regev19978 wrote:
A:
squat 4X6
pull up+military press 4X6
RDL/SLDL from deficit 3X8
bench press+DB row 3X6-8
heavy core 3X6-12
B:
deadlift 4X4
bench+DB row 4X6
split squat 3X8
DB inc press+pullup 3X6-8
heavy core work 3X6-12
AXBXAXX repeat.
[/quote]
Not the worst program ever; not sure why people are complaining as it contains the same elements as many proven programs.
But…what you could do is drop the supersetting and have upper body work for A as bench and pullup or barbell row/machine row/whatever row, and for B, as military press and snatch grip high pull or something like that?
or you could just do the Dan John full body routine from last week, which I’m doing and is quite fun…
or you could just do madcow/bill starr intermediate 5x5. This is a really good/fun program.
Making up your own routines might seem like fun while you’re planning it, but what I’ve found is that once you implement it, something always seems missing (but that might just be me). It’s way more fun to take a proven program, plug your own numbers in and run with it; less thinking overall.