Strength Routine critique

reg56 · 04-30-2005, 11:23 AM

Was wondering if anyone could help with out with this routine I put together for myself. From now until August, I will be focusing on strength for my upcoming football season. I just need some input on what I should change, or modify, to make sure strength gains are constant. I would prefer to keep it a 4-day split also.

Monday-Shoulders/Tri
Military press 3x4-6
Lateral Raises 3x4-6
DB press 2x4-6
Dips 3xfailure
Close-grip bench press 3x4-6

Wednesday-Legs
Squats 3x4-6
Leg extensions 3x6-8
Stiff-legged dead lifts 3x4-6
Leg curls 3x6-8
Calve Raises 3x6-10

Friday-Chest/Biceps
Bench press 3x4-6
Incline DB press 3x4-6
Flys 3x4-6
Preacher curls 3x4-6
Hammer curls 3x4-6

Saturday-Back/Traps
Dead Lifts 3x4-6
Wide-grip pull ups 3xfailure
Barbell Rows 3x4-6
Shrugs 3x4-6

*Warm up sets will be done for core lifts

I also need to incorporate cleans into my workout, but am unsure of where to stick them in. I would guess back/trap day but I'll leave that to you guys.

Any help would be appreciated

Uzi9 · 04-30-2005, 11:46 AM

For strenght i would do a Push/Pull split

Day 1 Push (strenght)
Day 2 off
Day 3 Pull (strenght)
day 4 off
day 5 Push (speed)
Day 6 off
day 7 pull (speed)
Day 8 off
Day 9 repeat from day 1.

Strenght days do warm ups + 3x4-6reps work sets and on speed days do warm ups + 3 sets lighter and fast for not near faliure for about 8 reps and focus on moving the weight with speed and force this will help you on your strenght days.

Push day (strenght)
Squat
Bench press
calf raise (3x10-12)
Shoulder press

Pull (strenght)
Deadlift
Barbell Row
Weighted crunch (3x10-12)
Barbell Curl (2 sets only)

Push (speed reps)
Squat
Bench press
Shoulder press

Pull (speed reps)
Deadlift
Barbell Rox

shiznit2169 · 04-30-2005, 05:35 PM

steve, your routine is fine. Just stick with what you are doing now and do cleans on bacl/trap or shoulder/tri day.

**P-funk** · 04-30-2005, 05:39 PM

I owuld put the cleans before the squats on leg day and drop the leg extensions.

ihateschoolmt · 04-30-2005, 05:45 PM

Quote:

Originally Posted by reg56

Monday-Shoulders/Tri
Military press 3x4-6
Lateral Raises 3x4-6
DB press 2x4-6
Dips 3xfailure
Close-grip bench press 3x4-6 That is the exact same thing I do. I just do DB press before lateral raises, and CG before dips because those are better for strength. (At least better for me)

Wednesday-Legs
Squats 3x4-6
Leg extensions 3x6-8
Stiff-legged dead lifts 3x4-6
Leg curls 3x6-8
Calve Raises 3x6-10 Do cleans after squats. Do 4 sets of SLDL and 2 sets of curls. Add an exercise for calves

Friday-Chest/Biceps
Bench press 3x4-6
Incline DB press 3x4-6
Flys 3x4-6
Preacher curls 3x4-6
Hammer curls 3x4-6 If you are going for strength, then I think you should do lock outs and drop the flies.

Saturday-Back/Traps
Dead Lifts 3x4-6
Wide-grip pull ups 3xfailure
Barbell Rows 3x4-6
Shrugs 3x4-6

Comments in bold. Pretty good routine. Don't do speed reps like that other guy said.

reg56 · 04-30-2005, 06:03 PM

Hey thanks guys. I'll modify my routine and give it a go on monday. Although, I'm still unsure of whether I'm going to be cleaning before or after I squat. I'll try both, and see which one works better for me. I know P-Funk likes to do speed before strength, but I figured I'd be too fried to squat to my full potential after doing heavy cleans...

Rich, the current routine I've been following is great for hypertrophy and building mass, but it's not the best thing for strength. Coach has been on me about my weight and all lately, so I really have to start focusing more on football, and less on bodybuilding.

Cardinal · 04-30-2005, 06:08 PM

I personally wouldn't want to train biceps on friday, then rows again on saturday. My strength on rows would be significantly compromised. You might be better of not really focusing on doing curls and just doing more rows and chins/pullups and whatnot. Perhaps would lead to more functional strength. Or do curls the same day as rows etc.

**P-funk** · 04-30-2005, 08:18 PM

not even speed before strength, you could look at it as complex before easy. The clean is a more complex lift and fatiguing yourself by doing squats before it can lead to an injury. Unless ofcourse you used the squats as a warm up for the cleans and were doing a certain percentage of your 1RM for singles or doubles, working on just moving up and down to warm up the joints.

**P-funk** · 04-30-2005, 08:21 PM

Quote:

Originally Posted by ihateschoolmt

Comments in bold. Pretty good routine. Don't do speed reps like that other guy said.

who said to do speed reps? I said speed before strength because a clean uses a high amount of velocity to move a decent load. It is a quick ballistic movement.

**P-funk** · 04-30-2005, 08:21 PM

Oh, i see, were you reffering to UZI??

ihateschoolmt · 04-30-2005, 09:09 PM

Quote:

Originally Posted by P-funk

Oh, i see, were you reffering to UZI??

Yes, I was talking about UZI. Sorry for the confusion. Also, do cleans before squats like P-funk said. He knows more than me.

**P-funk** · 04-30-2005, 09:51 PM

Quote:

Originally Posted by ihateschoolmt

Yes, I was talking about UZI. Sorry for the confusion. Also, do cleans before squats like P-funk said. He knows more than me.

lol...I don;t know anything.

Know but seriously. If you are going to hit heavy cleans then you may want to open with squats as a warm up. My friend will do this, hitting about 20 singles in the squat with a weight that is about 80% of his 1RM just to get warmed up before moving to his all out attempts on the clean. However, as a football player, hitting 1RM in the clean are not needed (and really not advised) so it would be best to just do them first, as they are of greater complexity, and then go on to your heavy squat work. Your squats shouldn't really suffer as you are just learning and wont be using heavy weight on the cleans anyway.

reg56 · 04-30-2005, 10:42 PM

Quote:

Originally Posted by P-funk

lol...I don;t know anything.

Know but seriously. If you are going to hit heavy cleans then you may want to open with squats as a warm up. My friend will do this, hitting about 20 singles in the squat with a weight that is about 80% of his 1RM just to get warmed up before moving to his all out attempts on the clean. However, as a football player, hitting 1RM in the clean are not needed (and really not advised) so it would be best to just do them first, as they are of greater complexity, and then go on to your heavy squat work. Your squats shouldn't really suffer as you are just learning and wont be using heavy weight on the cleans anyway.

I've been doing cleans for a good 3 months now. I have my form down, and that's why I want to start doing doubles and/or triples at a high percentage of my 1RM. But I'm going to take your advice and clean before I squat for the sake of lowering the chance of getting injured because I've been there, done that.

04-30-2005, 11:23 AM	#1
reg56 Registered User Join Date: Dec 2004 Location: Foxboro, MA Posts: 265 Photos: 3	Strength Routine critique Was wondering if anyone could help with out with this routine I put together for myself. From now until August, I will be focusing on strength for my upcoming football season. I just need some input on what I should change, or modify, to make sure strength gains are constant. I would prefer to keep it a 4-day split also. Monday-Shoulders/Tri Military press 3x4-6 Lateral Raises 3x4-6 DB press 2x4-6 Dips 3xfailure Close-grip bench press 3x4-6 Wednesday-Legs Squats 3x4-6 Leg extensions 3x6-8 Stiff-legged dead lifts 3x4-6 Leg curls 3x6-8 Calve Raises 3x6-10 Friday-Chest/Biceps Bench press 3x4-6 Incline DB press 3x4-6 Flys 3x4-6 Preacher curls 3x4-6 Hammer curls 3x4-6 Saturday-Back/Traps Dead Lifts 3x4-6 Wide-grip pull ups 3xfailure Barbell Rows 3x4-6 Shrugs 3x4-6 *Warm up sets will be done for core lifts I also need to incorporate cleans into my workout, but am unsure of where to stick them in. I would guess back/trap day but I'll leave that to you guys. Any help would be appreciated

04-30-2005, 11:46 AM	#2
Uzi9 Member Join Date: Aug 2004 Location: England Posts: 394	For strenght i would do a Push/Pull split Day 1 Push (strenght) Day 2 off Day 3 Pull (strenght) day 4 off day 5 Push (speed) Day 6 off day 7 pull (speed) Day 8 off Day 9 repeat from day 1. Strenght days do warm ups + 3x4-6reps work sets and on speed days do warm ups + 3 sets lighter and fast for not near faliure for about 8 reps and focus on moving the weight with speed and force this will help you on your strenght days. Push day (strenght) Squat Bench press calf raise (3x10-12) Shoulder press Pull (strenght) Deadlift Barbell Row Weighted crunch (3x10-12) Barbell Curl (2 sets only) Push (speed reps) Squat Bench press Shoulder press Pull (speed reps) Deadlift Barbell Rox Last edited by Uzi9 : 04-30-2005 at 03:41 PM.

04-30-2005, 05:39 PM	#4
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,628	I owuld put the cleans before the squats on leg day and drop the leg extensions.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-30-2005, 08:18 PM	#8
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,628	not even speed before strength, you could look at it as complex before easy. The clean is a more complex lift and fatiguing yourself by doing squats before it can lead to an injury. Unless ofcourse you used the squats as a warm up for the cleans and were doing a certain percentage of your 1RM for singles or doubles, working on just moving up and down to warm up the joints.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-30-2005, 08:21 PM	#10
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,628	Oh, i see, were you reffering to UZI??
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-30-2005, 05:35 PM	#3
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,098 Photos: 1	steve, your routine is fine. Just stick with what you are doing now and do cleans on bacl/trap or shoulder/tri day.

04-30-2005, 06:03 PM	#6
reg56 Registered User Join Date: Dec 2004 Location: Foxboro, MA Posts: 265 Photos: 3	Hey thanks guys. I'll modify my routine and give it a go on monday. Although, I'm still unsure of whether I'm going to be cleaning before or after I squat. I'll try both, and see which one works better for me. I know P-Funk likes to do speed before strength, but I figured I'd be too fried to squat to my full potential after doing heavy cleans... Rich, the current routine I've been following is great for hypertrophy and building mass, but it's not the best thing for strength. Coach has been on me about my weight and all lately, so I really have to start focusing more on football, and less on bodybuilding.

04-30-2005, 06:08 PM	#7
Cardinal Registered User Join Date: Nov 2003 Posts: 1,009	I personally wouldn't want to train biceps on friday, then rows again on saturday. My strength on rows would be significantly compromised. You might be better of not really focusing on doing curls and just doing more rows and chins/pullups and whatnot. Perhaps would lead to more functional strength. Or do curls the same day as rows etc.

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