What do you guys think?

PWGriffin · 03-29-2007, 01:53 PM

I've been wanting to mess around with full body workouts for a change of pace and since I've never tried them...even though I advocate them quite often to other people...I haven't really tried writing out a program yet but here goes...

Monday:
Front Squats
Bench Press
Bent Rows
Walking Lunges
Incline Flies (or maybe cable flies)
Reverse Flies

Wednesday:
Power Cleans (finally getting the hang of these and I luv em)
Power Jerks
Neutral Grip Pull ups (something different)
Step Ups

Friday:
Deadlifts
Chin ups
CG Bench Press
Bulgarian Squats
Overhead Extensions
BB Curls

So far I just have a basic selection of exercises I want to use....My level of conditioning is so poor that right now I'm doing what I can as far as sets and reps and resting intervals. As my conditioning improves I will begin to manipulate other variables. I seriously get sick every workout if I'm not careful, it seems I'm that out of shape.

My knee is still a little iffy at times....but doesn't ever seem to hurt in the gym anymore. I think I've finally narrowed it down to hamstring/IT band tightness and stretching my hammies from different angles seem to alleviate pain.

As for goals...I would like to get stronger like always, but I really want to be conditioned better for sports like boxing ( I will be doing bag work 2-3 days a week as well) and maybe drop a few more pounds of fat. I've been really depressed lately and working out really helps me with that...but it's helping less and less these days....I really should see a doctor.

SheLifts · 03-29-2007, 02:05 PM

Looks pretty good. Lots of compound exercises. I've actually thought about a full body workout instead of a split since I only do 3 days a week. plus i'm feeling burned out and want something new and intersting. As far as your conditioning goes, I'm pretty much lacking in that department too. Funny how just a few years ago I could do so much more.

Hope it works out well. Let me know how this goes 'cause I need to get my butt in gear too.

and those walking lunges.... ggrrr.... jelly legs. I'm adding those to my leg day.

vortrit · 03-29-2007, 03:31 PM

I've never done any full body workouts ever. It might be fun to try though.

slip · 03-29-2007, 04:00 PM

Depends how hard you are going, especially on friday. Backing up from bulgarians to do squats on monday will be hard if you really slam it on friday. Would be for me anyway.

KelJu · 03-29-2007, 05:17 PM

I've paid better gains on a split than on full body. I could be wrong, but I thought full body was for people with limited time to dedicate to lift each week.

**CowPimp** · 03-29-2007, 09:09 PM

Doesn't seem bad to me in terms of exercise selection. Plug in the rest of the parameters and we shall see how it looks.

**P-funk** · 03-29-2007, 09:20 PM

The thing that seems a little odd is wed. as it is all lower body work, except for the pull ups.

I would try and come up with some sort of template to help guide you through exercise selection.

PWGriffin · 03-29-2007, 09:46 PM

Quote:

Originally Posted by P-funk

The thing that seems a little odd is wed. as it is all lower body work, except for the pull ups.

I would try and come up with some sort of template to help guide you through exercise selection.

well wednesday I wanted to back off of volume and intensity a little and work on power. I was considering the power jerk a little bit of a vertical pushing movement...I will perhaps just drop that for a standing military press no?

**P-funk** · 03-29-2007, 10:07 PM

Quote:

Originally Posted by PWGriffin

well wednesday I wanted to back off of volume and intensity a little and work on power. I was considering the power jerk a little bit of a vertical pushing movement...I will perhaps just drop that for a standing military press no?

you could do it like that....it depends on what the variables of the other two days will entail. Also, even though the intensity is low(er), the power work is pretty neuralogically fatiguing. You really have to make sure you are moving quick.

PWGriffin · 03-29-2007, 11:08 PM

Quote:

Originally Posted by P-funk

you could do it like that....it depends on what the variables of the other two days will entail. Also, even though the intensity is low(er), the power work is pretty neuralogically fatiguing. You really have to make sure you are moving quick.

it's funny....I did some cleans with 185 (heaviest I've done during an actual workout) and it was easier than it's ever been and my form looked better than with lighter weights....maybe cuz I was forced to move quickly to get under the weight. I was damned proud!!

One of the reasons I haven't listed any set loading parameters is because of my knee issues...while they are getting better during the workouts it seems....right now I'm just seeing what I can do in a pain free range of motion and also see what I can do without throwing up. Right now I'm doing all my single joint movements in a 10-12RM range...and my compounds are around the 6-10RM range. Right now I'm just doing around 3-4 working sets for each exercise (except cleans, I might throw in an extra set or so) and trying to finish the workouts completely and gradually work on lowering the resting intervals....Honestly...sometimes I can't get to the isolation work without feeling the need to vomit. Full body workouts are intense.

**CowPimp** · 03-30-2007, 03:14 AM

Quote:

Originally Posted by PWGriffin

well wednesday I wanted to back off of volume and intensity a little and work on power. I was considering the power jerk a little bit of a vertical pushing movement...I will perhaps just drop that for a standing military press no?

If you were going to do that then I would do a push press, not a jerk. A jerk, done properly, is more about getting under the weight than it is about getting the weight up (Although you are certainly doing both).

03-29-2007, 02:05 PM	#2
SheLifts Continuously Learning Join Date: Jan 2007 Posts: 442	Looks pretty good. Lots of compound exercises. I've actually thought about a full body workout instead of a split since I only do 3 days a week. plus i'm feeling burned out and want something new and intersting. As far as your conditioning goes, I'm pretty much lacking in that department too. Funny how just a few years ago I could do so much more. Hope it works out well. Let me know how this goes 'cause I need to get my butt in gear too. and those walking lunges.... ggrrr.... jelly legs. I'm adding those to my leg day. Last edited by SheLifts : 03-29-2007 at 03:04 PM.
	Current 1 Rep Maxes: Squat: 130 lbs - Bench Press: 95 lbs - Deadlift: 175 lbs

03-29-2007, 03:31 PM	#3
vortrit Bulk. Cut. Repeat. Elite Member Join Date: Jun 2006 Location: Missouri, USA Posts: 2,652 Blog Entries: 1 Photos: 5	I've never done any full body workouts ever. It might be fun to try though.
	My Journal!

03-29-2007, 04:00 PM	#4
slip Registered User Join Date: Jan 2006 Posts: 346	Depends how hard you are going, especially on friday. Backing up from bulgarians to do squats on monday will be hard if you really slam it on friday. Would be for me anyway.
slip Registered User Join Date: Jan 2006 Posts: 346

03-29-2007, 09:09 PM	#6
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	Doesn't seem bad to me in terms of exercise selection. Plug in the rest of the parameters and we shall see how it looks.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

03-29-2007, 09:20 PM	#7
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,425	The thing that seems a little odd is wed. as it is all lower body work, except for the pull ups. I would try and come up with some sort of template to help guide you through exercise selection.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

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