Thread: user friendly workout??

If you don't mind me asking, what happened to stop you from doing flat benching?

Take some salt and keep reading...

Because you're into boxing, wouldn't it be advantageous to do some unilateral work. The logic would be to prevent your non-dominant side from lagging any more than it already does. Make sense?

Have you read Core Performance? It's a book you may benefit from.

Originally Posted by DOMS

If you don't mind me asking, what happened to stop you from doing flat benching?

Take some salt and keep reading...

Because you're into boxing, wouldn't it be advantageous to do some unilateral work. The logic would be to prevent your non-dominant side from lagging any more than it already does. Make sense?

Have you read Core Performance? It's a book you may benefit from.

I have been doing reps in the 3-5 range for the first time in years, and my chest keeps getting injured. So I decided to hit everything hard except chest from now on....I will do 3-4 sets of high reps for it but no more.

The boxing is just for fun....it's a great workout and I might do some fights this year.

You know Foreman, most of boxers do not even lift conventional weights for their workouts unless they are trying to gain weight; you want to keep your arms loose and quick.

Originally Posted by KentDog

You know Foreman, most of boxers do not even lift conventional weights for their workouts unless they are trying to gain weight; you want to keep your arms loose and quick.

lifting weights makes the arms not loose and not quick?

Originally Posted by KentDog

You know Foreman, most of boxers do not even lift conventional weights for their workouts unless they are trying to gain weight; you want to keep your arms loose and quick.

I'm 38 so my competative boxing days are over....I just do it for fun now....and I agree 100% lifting weights in your upper body can make you slow....I always stopped lifting 3-4 weeks before a fight and it made me much faster.

Have you always done squats and deads on the same day? How does that work out for you?

Originally Posted by KentDog

You know Foreman, most of boxers do not even lift conventional weights for their workouts unless they are trying to gain weight; you want to keep your arms loose and quick.

Have you seen boxers in higher weight classes? You don't think they lift weights? Also, what the Hell are unconventional weights, if you don't use conventional weights?


Foreman, I think your routine looks pretty good, but I personally would include a little more rowing and some type of overhead press. I don't think it will make a huge difference though.

Originally Posted by CowPimp

Have you seen boxers in higher weight classes? You don't think they lift weights? Also, what the Hell are unconventional weights, if you don't use conventional weights?


Foreman, I think your routine looks pretty good, but I personally would include a little more rowing and some type of overhead press. I don't think it will make a huge difference though.

Originally Posted by ForemanRules

1. DB incline 4x12 , Db press 4x10 ( so replace this with standing press??) , laterals 4x12, shrugs 3x12, tri ext 4x10

2. Boxing

3. Db rows 4x10 ( more sets of Db rows, or maybe add T-bar rows and drop a pull down exercise??) , latt pull down 3x12, cgpd 3x10, Db curls 4x10

4. off

5. Boxing

6. Dead lifts 3x10, ATG squats 3x12, SLDL 2x10, calf raises standing 3x12

7. off

I have decided to cut back on the weight lifting a bit because of benching injuries.....so less sets and higher reps from now on...and no more flat or decline benching ever.

Any suggestions would be appreciated

Thanks CP

Originally Posted by ForemanRules

Thanks CP

Personally, I would probably just cut 1 set from your DB press and lateral and do overhead pressing for 2-3 sets. Since you do inclines, that would be plenty. Flat, incline, and overhead is a good combination in my opinion.

I would probably throw in some other type of rowing movement. T-bar rows are certainly good, but whatever floats your boat. I just feel that nothing hits your middle and lower traps quite like rowing does.

You could also alternate weekly focusing a little more on vertical or horizontal upper body movements or something like that if you want to avoid changing the overall volume of the routine.

Like I said though, your routine looks pretty good, it's just kind of a personal preference there.

Looks pretty solid.
Sucks about the pec always being fucked up.
Good luck man

Originally Posted by CowPimp

Have you seen boxers in higher weight classes? You don't think they lift weights? Also, what the Hell are unconventional weights, if you don't use conventional weights?

Most boxers are not heavyweights.
In fact, most boxers start out at the lower weight classes and work their way up (if they choose to move up in weight class). Heavyweight Chris Byrd's first pro fight was in middleweight division at 160. Typical boxing workouts do not include conventional weight lifting in the gym.

Unconventional weights: sandbags, wrist weights, weighted jump ropes, medicine balls, etc..