So heres the situation:
(skip untill the questions if you’re lazy)
I’m going to start training at a gym again in the beginning of next year.
It’s about 1 year and 9 months now since the last time I was lifting weights at a gym. At that time I was 19 years old and I reached my best results so far in lifting. My weight was back then a little less than 70 kg (154 pounds). I could deadlift 170 kg (374), Squat 145 kg (319) (150 was almost done but I would have puked if I hadn’t dropped it) and bench press 110 kg (242). My vertical jump (running 2 feet) was at the time around 90 cm (35,5 inches).
That’s just to let you know about my background.
I have spent my youth playing basketball (which I will continue when the summer comes) and now I’m doing taekwondo, in which I have developed fast according to the higher belts, I’ve been asked if I have done tkd before. So all I’ve done before is basketball and lifting.
During the last almost 2 years I%u2019ve been training bodyweight and with a barbell (maybe 35 kg (77)) and small dumbbells, doing all sorts of stuff but mainly just conditioning. T the moment my workout regime includes overhead pressing, squatting, bicep curl, hindu pushups, side squats and some basic ab and back work.
During January I%u2019ll lift 3 times per week and after that I%u2019ll be able to lift twice a week while having tkd 3 times a week. For January I want to get a lot of volume for each workout because during that period I will be sitting on my ass quite a lot.
So here is the plan so far, I want to become stronger in overhead pressing and become overall more powerful.
It%u2019s been some time since I was lifting real weights so I%u2019m a bit confused with all this, every time I read another article I find something in my plan that I want to change. This is probably the 5th version I’ve made in 2 weeks, I’ve thought of a lot of things, mostly jelena abbou …errh… I mean body part splits but at the moment this seems to me like a clever plan.
I don%u2019t want to plan this specific things for a very long period at the moment cause In the spring there may be some stuff coming up, but what I can plan is that I will keep lifting or otherwise training for power ( so possibly a similar kind of cycle from the beginning is what follows this plan).
Questions:
Does it make any sense in my situation to think of doing maximum lifts in such a short time as 10 weeks?
Do the last 3 weeks make any sense? Is there enough volume (considering the tkd training)?
Are the hang cleans and box jumps of any use in the first phase?
PHASE 1
week1 week2 week3 week4
Workout 1
Box jumps 2x3 2x3 2x3 2x3
Hang clean 1x5 1x5 1x5 1x5
Incline bench press 4x8 4x8 4x8 4x6
Squat 4x8 4x8 4x8 4x6
Chin-ups 4x8 4x8 4x8 4x8
db single leg squat 3x6 3x6 3x6 3x6
Workout 2
Box jumps 2x3 2x3 2x3 2x3
Hang clean 1x5 1x5 1x5 1x5
Seated db overhead 5x8 5x8 5x8 4x6
press (one arm at a time)
Deadlift 5x6 5x6 5x6 5x5
Dumbbell pull 4x8 4x8 4x8 4x6
Leg curl 3x8 3x8 3x6 3x6
Workout 3
Hang clean 1x5 1x5 1x5 1x5
Overhead barb. press4x6 4x6 4x8 4x8
Side squat 3x8 3x6 3x6 3x6
Row 4x6 4x6 4x6 4x6
Step-ups 3x6 3x6 3x6 3x6
PHASE 2
week5 week6 week7
Workout 1
Push press 2x5 2x5 2x5
Incline bench press 5x5 5x5 5x5
Db single leg squat 5x5 5x5 5x5
Dumbbell pull 5x5 5x5 5x5
Workout 2
Hang clean 2x5 2x5 2x5
Db overhead press 5x5 5x5 5x5
Deadlift 5x5 5x5 5x5
Chin-ups 5x5 5x5 5x5
PHASE 3
week8 week9 week10
Workout 1
Overhead press 7x3 7x3 8x2
Deadlift 7x3 8x3-1 8x3-1
Chin-ups 6x4 6x4 6x4
Workout 2
Tuck jumps 2x8 2x8 2x8
Hang clean 4x5 4x5 4x5
Push press 4x5 4x5 4x5
Jump squat 4x6 4x6 4x6
(English isn%u2019t my mother tongue)
If it looks like a pussy workout, just say so.
Any constructive feedback is welcome (concerning working out)
regards
last cosmonaut