I know that what I write next will most likely result in being told to read more. My specific question revolves around advice on changing or completely departing from the following program:
Sun: TBT
A1-BB Bench
A2-Pullups
Front Squat
Deadlift
Tri-iso (skull crusher or other)
Abs/obliques
Mon: off
Tues: TBT
C&J
Squat
Deadlift
Bi-iso
Ham/back (Good mornings/glute ham raise)
Wed: off
Thurs: Semi-Split (Push+Quad)
Push Press/Split Jerk
Front Squat
BB Bench
Abs&Obliques
Dips
Tri-iso (skull Crusher ect…)
Power Shoulder raise
Fri: Semi-Split (Pull+Hip)
Hang Clean or Snatch
Deadlift
Pullups
BB Bentover rows
Jump Shrugs (or calves & Shurgs variation subset)
Bi-iso
I know that there are bound to be some major flaws in this program and I havent come up with a definite rep scheme but I really wanted some input on working to try and find a good balance.
If I should just scrap this and go with something pre-made please tell me as well. Sorry for the long post and I look forward to any input from this first attempt at designing a program.
Are you trying to kill yourself? You are proposing squatting 3 times a week AND deadlifting 3 times a week. Unless you are squatting and deadlifting with totally half-assed intensity, this is way too much. Also, if you are a beginner the isolation stuff is pretty much unnecessary. Build the foundation first, then add the frills.
Also, look at balancing protraction/retraction and elevation/depression of your scapula, internal and external rotation of your humerus.
Correct me if I’m wrong, but you don’t seem to be doing too much push/pull balance.
Depending on the technique deadlifts can do a bit for this, but it’s not the same.
Thanks a lot for the input on this. The squat and dead 3 days a week does seem pretty dumb now that I think about it more.
I appreciate that 5x5 link and will probably just go with either that or a TBT pre-made. I just had some ideas of trying to incorporate oly lifts and tbt into a 4 day a week routine and wanted some input on how far off base I was with my thinking. (measuring stick to what I’ve learned as much as anything.) Thanks again for the help.
[quote]LA wrote:
…not sure where you are going with this “semi-split” thing, but all 4 of your weekly workouts are full body.
It seems to me that you may be over thinking this.
LA[/quote]
Technically a full body workout has an upper body compound push, upper body compound pull and a compound lower body movement.
So, since he is doing push and quad one day and pull and hip the next, it is a split rather than full body.
Aside from that, the program looks fine for a professional athlete eating at least 5000kcal/day, taking huge doses of steroids, and getting about 18 hours of sleep per night.
Technically a full body workout has an upper body compound push, upper body compound pull and a compound lower body movement.
So, since he is doing push and quad one day and pull and hip the next, it is a split rather than full body.
Aside from that, the program looks fine for a professional athlete eating at least 5000kcal/day, taking huge doses of steroids, and getting about 18 hours of sleep per night.[/quote]
Yeah, I see what you are saying, and I tend to agree. My point was along the lines of… a DL or squat plus an OLY lift will work the whole body. He has those combos on the “semi-split” days.
I’ll agree that it’s a ton of work, and I’ll stand by my “over-thinking it” comment.