HeyWaj10

Alright. I'm keeping it to the basics with compound movements. Here goes:

Day 1 - Upper
Bench press (5x5)
Bent over rows (5x5)
Overhead BB press (5x5)
Hang cleans (5x5)
Pushups
Pullups

Day 2 - Lower
Squats (5x5)
Deadlifts (5x5)
Lunges (5x5)
Calf raises (5x5)

Day 3 - OFF

Day 4 - Upper
I was thinking of doing more of the other types of motions on this day such as DB flys, pullups, lateral raises, shrugs, and pushups due to having baseball games on weekends and needing to pitch.

Day 5 - Lower/Cardio
HIIT Sprints or variation thereof

Days 6 and 7 - OFF but with baseball games

I consider Days 1 and 2 to be higher intensity/higher volume and 4 and 5 being lower intensity/lower volume. As for the HIIT: if I'm going to pitch Saturday, I'll probably just rest Friday and do the sprints Sunday; if I'm going to pitch Sunday, then I'll do the sprints on Friday. Also, do you think it would be wiser for me to do the Hangs/OH press first rather than the BP/BO Rows?

Thanks everyone!

fufu

B

Stick hang cleans as your first movement. They are definitely the most technical lift you have going on and you should have a full tank to carry it out seeing as it is a speed and power movement. You don't want to be sluggish when you train it.

fufu's 1337 Journal

Your diet will set you free.

HeyWaj10

Ok, so changing the hang cleans to the beginning, does that increase the grade? What needs to be changed to ensure I'm getting the most out of my workout without overtraining?

Gazhole

Not many uni-lateral movements in there. Especially for Upper Body.

Another hip-dominant exercise wouldnt go amiss there.

Like fufu said - put the cleans first, its safer.

***

Upper
Hang Cleans
Bench Press
Pullups
Single Arm DB Overhead Press
Single Arm Bent Over Rows

Lower
Squats
Deadlifts
Lunges
Single Leg RDLs
Calve Raises

***

^ Is what i would do.

http://sdatrainingprograms.blogspot.com - Updated 25/04/08

fufu

Not sure what you mean here. Increase the grade? You increase your specific performance on that lift so you get more benifit from it and you decrease the chance of injury from it.

Intensity, sets, reps and rest intervals must be taken into account to avoid overtraining. You just posted a split, not a program. So we can't really help you there. Right out what you have in mind for the things I mentioned.

fufu's 1337 Journal

Your diet will set you free.

Gazhole

I think he means would it improve the grade you gave him for the workout.

http://sdatrainingprograms.blogspot.com - Updated 25/04/08

HeyWaj10

Yeah, I meant about the letter grade...didn't really mean anything important.

I provided the sets/reps. As for rest intervals, I keep them relatively short. Usually I like to rest no more than a minute to 1:30 for most upper body stuff. When I'm doing legs, I go balls to the wall, so I usually need a couple minutes. I don't really know how to measure my intensity, considering I've never really done 1 rep maxes on anything. Therefore, I couldn't give you percentages off of that. Do you think I should set a day to do my 1 rep maxes so I can figure out where I stand?

Diet wise, I think I do a pretty good job (if this is what you're also talking about "program" wise). I stick to a high protein diet with complex carbs, veggies, a gallon of water a day...some other things on the side.

Whatever else I need to explain, let me know.

Thanks.