i do all body workouts 3 times a week with my football program
Friday February 15
Bench
1x5x135
1x5x155
2x5x185
1x5x195
One Arm Row
2x12x70
1x12x80
Squats
1x5x135
1x5x185
1x5x225
1x5x245
Clean & Jerk
1x5x89
2x5x111
1x5x133
1x5x155
Glute-Ham
5x20xbtw
Hammer Curls
4x8x30
Alternating Db Overhead Press
1x8x40
2x8x45
1x8x50
Any Comments or Criticisms?
My Goals are to gain weight from about 170 to 190 by may
and get my Squat, Bench and Hang Clean maxes up by 50 pounds each
can you rewrite that? i cant understand which setsrepsweight are for which exercise
[quote]lordstorm88 wrote:
can you rewrite that? i cant understand which setsrepsweight are for which exercise[/quote]
fixed
Why do so many newbs feel the need to write their own programs? There are hundreds of programs on this site. Pick one. Do it. Ask questions when you can formulate intelligent ones.
For starters, he is doing the same workout 3x a week.
Second, it looks like he is trying to do some sort of 5x5 workout, but he is only doing 2 working sets for his major lifts.
He states his goals are to increase his squat, clean, and bench, yet the only assistance work that he is doing to help any of these are his ghr’s. He is going to have to do some additional tricep work to help his bench, and he needs a hip-dominant lower body movement.
Overall, it just looks like something he threw together without any rhyme or reason. It’s better than plenty of beginners workouts, as he is doing legs and some back work, but it still doesn’t make a lot of sense.
tedro, agree.
indian340, is this your program or your coach’s? If it is your coach’s, then ask if you can change it! If it is your program, then please look at these routines. ‘Guaranteed’ to put mass on them bones.
He’s using ramped sets. That builds conditioning and allows more frequent workouts. Look up Bill Starr.
You’re right he would probably benefit from deadlifts once a week. He could probably use pull ups too.
Overall the program is not bad and depending on what stage he is at he should make fast progression. Once he starts stalling he will need a more advanced program as you are suggesting.
To the OP, look at these 2 programs. They are not a lot different than yours.
Look for the link to Bill Starr 5x5, Linear Version for Intermediate Lifters
http://www.t-nation.com/readTopic.do?id=459321
These programs are tested and they work. It would be easy to change your program to these and you know you will get results without creating imbalances.
Stu
I wrote my response the same time as the Dude so I hadn’t read his response before I wrote mine. His routines are beginner routines and will allow faster progression. The 2 I posted are intermediate and are the next step. You will have to decide what level you need to work at.
Stu
stuward mentioned Bill Star’s 5x5. I agree with this and I have to vouch that this is an amazing program.
I feel like I am actually finally getting places with my lifting (even though I am still only at the beginning stages of the program). I feel like a hand is guiding my weightlifting future to greater leaps and bounds.
I even dream about this program. I am serious. It is just so logical and linear and beautiful.
I changed it up a little today. i added deadlifts and did 6-8 working sets per body part. what would you recommend to work triceps though?
I recommend not doing so many sets! Aren’t your goals size and strength? Dips or tricep pushdowns are the best for your tri’s. I like dips.
Good Work Indian340!!