Good workout schedule?

JohnnyO · 11-03-2009, 09:59 AM

Alright so this is more or less what i'll be doing for a few months. The primary goal is strength and all of the excercises.(with the exception of abs and pullups) are in the 4-6 rep range.

Monday-
Bench 5 sets
Squat 5 sets
Dumbell Incline Press 3 sets

Wednesday-
Deadlift 5 sets (power cleans every 3rd week)
Pullups 3 sets to failure
Barbell Rows 3 sets

Friday-
Bench 5 sets
Squat 5 sets
Barbell Incline Press 3 sets

I think this just about hits all the major muscle groups but I'm open to suggestion/feedback. Thanks

PushAndPull · 11-03-2009, 10:26 AM

Arms?

m11 · 11-03-2009, 11:51 AM

Get yourself a copy of the book 5/3/1 by Jim Wendler.

gtbmed · 11-03-2009, 01:57 PM

Too much pressing, not enough pulling, and I don't know for sure but I'd guess no periodization. I would also split the upper body pressing/pulling exercises a bit more evenly throughout the program.

Monday
Bench
Squat
Row

Wednesday
Deadlift
Pullups/Chinups/Cleans
Overhead press/Incline bench press

Friday
Bench
Squat
Row

Periodize it so that you are working up in intensity over a 4-5 week period, then deload a bit, then repeat. That would work well IMO.

**CowPimp** · 11-03-2009, 02:12 PM

You could use some more posterior chain work in there.

I don't think it's the best idea to do just do a bunch of higher intensity lifting without backing off or incorporating some lower intensity lifting in there as well.

JohnnyO · 11-03-2009, 09:59 PM

"Arms?"
The main goal is strength so I'm sticking to compound exercises for now.

"You could use some more posterior chain work in there.
I don't think it's the best idea to do just do a bunch of higher intensity lifting without backing off or incorporating some lower intensity lifting in there as well."

Lower Intensity? If you mean isolations, I'm looking to build a base first. Don't know if this counts but I go on distance runs twice a week between the workouts.

**CowPimp** · 11-04-2009, 01:12 PM

Quote:

Originally Posted by JohnnyO

"Arms?"
The main goal is strength so I'm sticking to compound exercises for now.

"You could use some more posterior chain work in there.
I don't think it's the best idea to do just do a bunch of higher intensity lifting without backing off or incorporating some lower intensity lifting in there as well."

Lower Intensity? If you mean isolations, I'm looking to build a base first. Don't know if this counts but I go on distance runs twice a week between the workouts.

Well no, the posterior chain is everything on your backside (Primarily glutes and hammies).

It also has nothing to do with compound vs. isolation. In resistance training, intensity is expressed as a percentage of your 1RM. So, your 4-6RM is something like 85-90% of your 1RM. If you just ALWAYS lift at that intensity zone you are going to stagnate. Try periodization at some level, even if it just means periodic deloading.

You make it sound like you are pretty new to resistance training. Is that true? If so, you don't even need to be lifting this heavy yet.

JohnnyO · 11-04-2009, 01:22 PM

I'm fairly new to it, lifted a few months last summer but I stil don't understand alot of the concepts.

If by lower intensity you mean 8-12 reps, I did that last summer to build a base and get the form down. I'm putting in the heavy stuff now because I want to build as much raw power/strength as I can before the spring, when I'm going to start distance running which will sap most of it away.

I don't think I'm going to stagnate if I lift only high intensity for a few months....or will I?

**CowPimp** · 11-05-2009, 10:30 AM

Quote:

Originally Posted by JohnnyO

I'm fairly new to it, lifted a few months last summer but I stil don't understand alot of the concepts.

If by lower intensity you mean 8-12 reps, I did that last summer to build a base and get the form down. I'm putting in the heavy stuff now because I want to build as much raw power/strength as I can before the spring, when I'm going to start distance running which will sap most of it away.

I don't think I'm going to stagnate if I lift only high intensity for a few months....or will I?

You would be surprised. Generally some kind of periodization is going to net you better results.

Okay, good, you have built some kind of base (Assuming you also kept training before now and then). Still, even elite lifters don't lift heavy high intensity weights all the time. It's just not the most effective way of getting stronger.

With that said, since you seem quite new to lifting, you might be able to get away with it. You probably aren't efficient nor do you posses enough muscle mass to make recovery as challenging as it would be for a more experienced lifter.

gtbmed · 11-06-2009, 07:32 AM

Quote:

Originally Posted by JohnnyO

I'm fairly new to it, lifted a few months last summer but I stil don't understand alot of the concepts.

If by lower intensity you mean 8-12 reps, I did that last summer to build a base and get the form down. I'm putting in the heavy stuff now because I want to build as much raw power/strength as I can before the spring, when I'm going to start distance running which will sap most of it away.

I don't think I'm going to stagnate if I lift only high intensity for a few months....or will I?

Intensity =/= volume

IMO if you're going to be doing the same exercises week in and week out, you'll probably want to periodize your training. Do something like this:

Monday (medium intensity):
5x5 with 80-85% of your 1RM

Wednesday (low intensity):
5x5 or even 3x5 with 60-75% of your 1RM

Friday (high intensity):
1x5 working up to your 5RM

This will help keep your body fresh IMO. I've done a program like this and it's still extremely tough.

You'll also want to periodize this over a period of several weeks. Lift hard for 4-5 weeks, then back off for a week or 2, then lift hard for 4-5 weeks.

JonPiven · 11-06-2009, 11:19 AM

Quote:

Originally Posted by gtbmed

Intensity =/= volume

IMO if you're going to be doing the same exercises week in and week out, you'll probably want to periodize your training. Do something like this:

Monday (medium intensity):
5x5 with 80-85% of your 1RM

Wednesday (low intensity):
5x5 or even 3x5 with 60-75% of your 1RM

Friday (high intensity):
1x5 working up to your 5RM

This will help keep your body fresh IMO. I've done a program like this and it's still extremely tough.

You'll also want to periodize this over a period of several weeks. Lift hard for 4-5 weeks, then back off for a week or 2, then lift hard for 4-5 weeks.

this is one is really nice!

11-03-2009, 09:59 AM	#1
JohnnyO Registered User Join Date: Sep 2009 Location: Maryland Posts: 18	Good workout schedule? Alright so this is more or less what i'll be doing for a few months. The primary goal is strength and all of the excercises.(with the exception of abs and pullups) are in the 4-6 rep range. Monday- Bench 5 sets Squat 5 sets Dumbell Incline Press 3 sets Wednesday- Deadlift 5 sets (power cleans every 3rd week) Pullups 3 sets to failure Barbell Rows 3 sets Friday- Bench 5 sets Squat 5 sets Barbell Incline Press 3 sets I think this just about hits all the major muscle groups but I'm open to suggestion/feedback. Thanks

11-03-2009, 11:51 AM	#3
m11 www.liftstrong.com Elite Member Join Date: Jun 2008 Location: FL Posts: 857	Get yourself a copy of the book 5/3/1 by Jim Wendler. Getting Started by Built LG Sciences Board Representative These statements have not been evaluated by the FDA, do not constitute medical advice, and are not official or authorized comments by LG Sciences, LLC.

11-03-2009, 01:57 PM	#4
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	Too much pressing, not enough pulling, and I don't know for sure but I'd guess no periodization. I would also split the upper body pressing/pulling exercises a bit more evenly throughout the program. Monday Bench Squat Row Wednesday Deadlift Pullups/Chinups/Cleans Overhead press/Incline bench press Friday Bench Squat Row Periodize it so that you are working up in intensity over a 4-5 week period, then deload a bit, then repeat. That would work well IMO. gtbmed's strength journal

11-03-2009, 02:12 PM	#5
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,615	You could use some more posterior chain work in there. I don't think it's the best idea to do just do a bunch of higher intensity lifting without backing off or incorporating some lower intensity lifting in there as well. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

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11-03-2009, 10:26 AM	#2
PushAndPull Registered User Join Date: Oct 2009 Location: California(San Diego) Posts: 57	Arms?

11-03-2009, 09:59 PM	#6
JohnnyO Registered User Join Date: Sep 2009 Location: Maryland Posts: 18	"Arms?" The main goal is strength so I'm sticking to compound exercises for now. "You could use some more posterior chain work in there. I don't think it's the best idea to do just do a bunch of higher intensity lifting without backing off or incorporating some lower intensity lifting in there as well." Lower Intensity? If you mean isolations, I'm looking to build a base first. Don't know if this counts but I go on distance runs twice a week between the workouts.

11-04-2009, 01:22 PM	#8
JohnnyO Registered User Join Date: Sep 2009 Location: Maryland Posts: 18	I'm fairly new to it, lifted a few months last summer but I stil don't understand alot of the concepts. If by lower intensity you mean 8-12 reps, I did that last summer to build a base and get the form down. I'm putting in the heavy stuff now because I want to build as much raw power/strength as I can before the spring, when I'm going to start distance running which will sap most of it away. I don't think I'm going to stagnate if I lift only high intensity for a few months....or will I?