My training right now is three full body work outs, and I was/am doing a squat variation and deadlift variation each day.
what I do: (setxrep scheme is 5x5 for all lifts right now)
-Assisted Pull ups
-A1 Seated Cable Rows
-A2 Dumbell Bench Press
-Scap Push ups
-incline rear delt flys (not sure if this is the correct name)
-Traditional Dead Lift
-Front Squat
-Ab work (whatever goes really. I’m liking cable woodchoppers, reverse crunches, bridge and side bridges, “dead bugs” etc.)
-I usually finish out the work out with a single joint movement. Concentration curls recently.
My goals:
-Fat Loss. I’m not using a huge amount of weight on each lift.
I’m a relative beginner, and this has been working great for me so far. I’ve been able to increase load for each lift from week to week. I get somewhere in the neighborhood of 2250-2500 cals a day with a very clean diet.
Is this safe? too much? For my Road work I’ve been doing HIIT training 2-3x a week with some running (indoors on the track). Should I take it easy on my legs?
PS: It looks like I have a lot of back work in my schedule. I do, Mostly because My shoulders are awful, and I really have to work on sitting up straight. So just trying to correct some postural flaws. If there’s any other suggestions along those lines, I’ll gladly take them.
[quote]Phill wrote:
In the end is it working are you recovering and progressing??
are you doing this work out the same one three times?? Why??
Other than that just got to try it may be perfect for you may really suck
Phill[/quote]
I am recovering and progressing–I’ve been able to consistantly add weight each subsequent work out (about 1-2.5% increase each time).
I’ve done this for a few weeks now, and it’s been great so far. A pretty good balance of intensity over the time I’m spending in the weight room (about an hour). Like I said, the fat loss goal means i’m in a hypocaloric state, but so far it hasn’t presented a problem.
I am doing the same work out three times. The same lifts anyway. I vary the order depending on what I want prioritized in the work out. Bad or good? I am changing the parameters by adding weight each subsequent day. It seems to work better for me than altering setxrep schemes for each day (tried that earlier this year).
[quote]boyscout wrote:
mahwah wrote:
Trying to correct postural flaws, but no hamstring work?
What do you suggest? (seriously, I’m new, and sure there’s more effective exercises than a leg curl).
[/quote]
Well, he’s got the deadlift, that’s the big one. You can help things out by going full ATG on the squats if you’re flexibility allows it. If not, then go as deep as you can and work on getting deeper with proper posture.
Well IMO Id mix it up a bit have three different days of quality exercises to well keep it fresh mentally and on your body doing the same exact moves etc ALWAYS you even with a change in parameters will stagnate more than likely.
Id have also dedicate a day to the big moves like lower body DL one day, Front squat another, maybe back squat or lunge something the third. give these exercises there due attention same with the pressing and pulls then tack on assistance work.
Your progressing and hypocaloric so your doing something right LOL dont go and flop the whole thing just consider some small changes