Current workout + improvements...

[nathanlowe]

Been doing this about 1 month. Some splits have been done 4 times and others 3. If i post down the workout and the improvements, would you look over it to see if the improvements are big enough to carry on with the workout?
Chest and Tris
Bench - Over 4 sessions i still manage 25kg 3 x 10
Incline dumbbell press - from 12.5kg DB 3 x 10 to 15 kg 3 x 10
Incline Flys - from 9kg DB 3 x 10 to 10kg DB 3 x 10
Skull Crushers - 15kg BB 3 x 10 still
Rope Pushdowns - from 30kg 3 x 10 to 2 x 10 30kg and 1 x 10 37kg

Back n Bis
Lat pulldowns - from 35kg 3 x 10 to 45kg 3 x 10
DB rows - from 12.5kg DB 3 x 10 to 12.5kg x 2 and then 12.5 x 1
Seated Row Pulley - 35kg 3 x 10 to 35kg 2 x 10 and then 42 1 x 10
Underhand Pullups - from 10, 10 7 reps to 10, 10, 10
Alternate DB curls - 9kg 10 reps, 7 reps, 7 reps to 9kg 3 x 10

Legs n shoulders
Squats - from 30kg 3 x 10 to 35 kg 3 x 10
Deadlift - from 35kg 3 x 10 to 27.5kg 3 x 10
Calf raises - from 112 kg 3 x 10 to 120 kg 3 x 10
BB shoulder press - from 20 kg 3 x 10 to 20kg 2 x 10 and 25 kg 1 x 10
Dumbbell Side Laterals - 5 kg DBS 3 x 10
Upright Row with BB - from 15kg 3 x 10 to 20kg 3 x 10
Shrugs - from 25 kg DB 3 x 10 to 27.5kg DB 3 x 10

Is this anything you could critique me on ?
Im doing all my sets on 3 x 10
Is this wrong looking for strength ?
I train monday, tuesday, thursday in the order of those workouts.

 

[Doublebase]

You bench 50lbs?

 

[Elson]

Is this wrong looking for strength ?

drop reps to under 8 and raise weight..and how tall are you/how much you weigh?/how old?

 

[nathanlowe]

Yes i do bench 50 pounds but the bar is 20kg so its like benching 45kg.

Im 16 years old, vary between 160 to 170 pounds and im 6ft tall.

 

[nathanlowe]

Could anybody help me out ?

 

[Big G]

Im doing all my sets on 3 x 10
Is this wrong looking for strength ?

I would recommend what is called "periodization" for your workouts. Don't repeatedly do the same thing. Someone told me once "If you only ever lift 200lb, you'll only ever grow strong enough to lift 200lb". That's good advice.

To see more notable gains in strength I recommend adjusting your rep ranges with every workout. It also makes your workouts much more fun.

Sometimes use the 12-15 rep range. On other occassions stick to the 3-5 rep range. On another occassion use the 8-10rep range, or 5-8rep range. You'll obviously be changing weights so that you perform in those rep ranges. Don't pick a weight that you could do 15 with but only do 3. Pick a weight where you literally bust ass just to get the third rep up. If you don;t think you'll be able to perform your next set in the desired rep range reduce the weight slightly so that you can perform in that rep range.

If you would like more information on the subject I strongly recommend reading an excellent book entitled "Optimizing Strength Training - Designing Non-Linear Periodization Workouts." My workouts changed forever after reading that, plus I have a lot more fun working out these days too.

Good luck.

 

[Elson]

what G means is that instead of doing 45kg x 10 reps, do 50kg x 7-8 reps...then 55kg x 6-7 and so on..and if you are looking for strength, keep your weights high and reps 6-8 range..plus read all the stickies, very useful

 

[Big G]

what G means is that instead of doing 45kg x 10 reps, do 50kg x 7-8 reps...then 55kg x 6-7 and so on..and if you are looking for strength, keep your weights high and reps 6-8 range..plus read all the stickies, very useful

Thx Elson.

 

[P-funk]

holy fuck....this thread is retarded.

you are 16yrs old and you bench 50lbs. I recommend you try and work on developing your overall preparedness before trying to lift weights. I would do circuit training and use body weight and try and work on push ups, pull ups, body weight squats, abdominal exercises, lunges, and body weight rows and develop a solid level of strength and physical ability before loading up your body.

To many kids jump right into lifting without developing a foundation. With my high school athletes, I am really big on them being able to do body weight exercises with very clean technique before getting into heavy lifting. We do circuits, body weight exercises and med ball exercises. Throw in some sprint work and cardiovascular training and they are good to go.

You don't need periodization at this age or in this stage of the game. All you need is progressive overload.

 

[jhawkin1]

holy fuck....this thread is retarded.

you are 16yrs old and you bench 50lbs. I recommend you try and work on developing your overall preparedness before trying to lift weights. I would do circuit training and use body weight and try and work on push ups, pull ups, body weight squats, abdominal exercises, lunges, and body weight rows and develop a solid level of strength and physical ability before loading up your body.

To many kids jump right into lifting without developing a foundation. With my high school athletes, I am really big on them being able to do body weight exercises with very clean technique before getting into heavy lifting. We do circuits, body weight exercises and med ball exercises. Throw in some sprint work and cardiovascular training and they are good to go.

You don't need periodization at this age or in this stage of the game. All you need is progressive overload.

Can I train with you after the season's over (early April)?

 

[P-funk]

Can I train with you after the season's over (early April)?

what season?

anyone can train with me....although, I think you are being sarcastic to my response.

 

[jhawkin1]

No I really am not. Basketball season. I was also planning on training in San Diego with a famous trainer with college basketball athletes.

 

[jhawkin1]

But that would be more towards summer time. I want to train while I'm still down here in Tucson.

 

[P-funk]

Oh, yea....you are the one that took over the basekeball strength program.

I am up in Scottsdale, outside of Phoenix though. I have never been to Tucson. How is it down there?

 

[jhawkin1]

I was up there last weekend, you will want to stay put. Tucson is nice, but nothing compared to where you're at now. I'm going to try and talk to the head coach after they get back from their LA trip. They won their first game, but if we win this second one he'll be in a really good mood. I want to see if I can permanently keep the job. Would be big. I am really interested though in training up there.

 

[P-funk]

what is your background in strength and conditioning? How did you get the job? Where you an intern or grad assistant to the guy that was there before?

 

[jhawkin1]

Need to start from the beginning with my leg exercises, maybe even with flexibility stuff with my lower body. Not too good at this point. Legs in general is not a good thing with me, which is really key for a basketball athlete.

 

[P-funk]

huh?

lol.....i think you are answering a different question.

 

[jhawkin1]

I've been with the basketball program as just a team manager, he really just asked me to come up with a resistance program for maintenance because we are in the middle of our season. I am really good friends with the coach, know the family, he's a great guy. I'm almost sure he'll bring in somebody else, but it's worth a try, and I can throw it on my resume that I did come up with/execute workout plans for a major college sport- big time school for basketball, with a former NBA coach. At this point though, I have much to learn.

 

[jhawkin1]

So my background with running strength and conditioning is....i don't really have any experience with other athletes.

 

[P-funk]

gotcha.

we all have a lot to learn. i am always studying and reading (even right now I am reading) to try and develop my knowledge base.

 

[jhawkin1]

Any books out there that you would recommend?

 

[P-funk]

Any books out there that you would recommend?

for a strength coach? haha...where do i begin:


Science and Principles of Strength Training by Zatsiorsky
Specialized Strength Training: A manual for Coaches by Verkhoshansy
Charlie Francis Training System by Charlie Francis
NSCA Essentials of Strength and Conditioning....a decent all around resource
Kineseology text book....I like Kinesiology of the Musculoskeletal System:Foundations for Physical Rehabilitation by Neumann
Diagnosis and Treatment of Movement Impairment Syndromes by Sharmann
an exercise phys. book...I like Exercise Physiology: theory and application to fitness and performance by powers and howley
trail guide to the human body (good book for learning physiology and palpation)
trigger point therapy workbook
Clinical Application of Neuromuscular Techniques vol. 1 and 2 by Leon Chaitow
Start getting the NSCA Journals (they send them to you free when you become a member).
Supertraining by Siff
Designing Strength Training Programs and Facilities by Boyle
Functional Training for Sports by Boyle
Athletic Development: The Art and Science of Functional Sports Conditioning by Gambetta
Theory and Application of Modern Strength and Power Methods by Thibaudeu
The Poliquin Principles by Poliquin


I'll let you know if I think of more. Those are some good places to start though.

 

[P-funk]

if you ever want to talk shop, just let me know. I am busy with school when I am not working, but I can always try and make time to talk shop!

 

[jhawkin1]

Ok, I appreciate it. I'll keep in touch. I need to start planning for next week.

 

[nathanlowe]

holy fuck....this thread is retarded.

you are 16yrs old and you bench 50lbs. I recommend you try and work on developing your overall preparedness before trying to lift weights. I would do circuit training and use body weight and try and work on push ups, pull ups, body weight squats, abdominal exercises, lunges, and body weight rows and develop a solid level of strength and physical ability before loading up your body.

To many kids jump right into lifting without developing a foundation. With my high school athletes, I am really big on them being able to do body weight exercises with very clean technique before getting into heavy lifting. We do circuits, body weight exercises and med ball exercises. Throw in some sprint work and cardiovascular training and they are good to go.

You don't need periodization at this age or in this stage of the game. All you need is progressive overload.

How many pushups etc do you think i should be able to do then at this age ?

My friend who is really strong benches with 15kg plates either side and does 3 stes of 10 so it cant be that bad.
How many pullups etc

 

[P-funk]

can you knock out 30 push ups straight? What about 50?

How about 10 good bodyweight chin ups?

What about body weight squats? can you do 50 straight in good technique without stopping? How many can you do in a minute?

can you hold a place for 60sec? What about 90sec? 120sec?

The question isn't "what should I be able to do at this age?" It should be "What can I do now?" and "How can I make it better?"

 

[nathanlowe]

can you knock out 30 push ups straight? What about 50?

How about 10 good bodyweight chin ups?

What about body weight squats? can you do 50 straight in good technique without stopping? How many can you do in a minute?

can you hold a place for 60sec? What about 90sec? 120sec?

The question isn't "what should I be able to do at this age?" It should be "What can I do now?" and "How can I make it better?"

I can do 50 pushups straight
Around 15 underhand pullups
I have just done 50 body squats without stopping, legs below para
I can hold a squat for ages if thats what you mean ?
I have just done 64 situps in a minute

 

[oneovercabin]

I would agree to start with bodyweight exercises and make sure your form is good. Perhaps progress to some weighted bodyweight exercises.

This also has to do with what you eat. If you don't eat right, you're not going to progress much.

Read the stickies at the top of the page as well. Your sets/reps for each exercise are messed up IMO. There's a lot of good info in the stickies for creating a routine that will fit your goals.

 

[P-funk]

Sorry, by plank I mean the exercise where you hold your body steady while on your toes and forearms (google it).

If you can do all of that and the technique is legit (that is crucial). Then begin with an program that allows you to load some weight on the bar.

I would select a main focus exercise to perform on each day and then follow that exercise with a circuit of accesory work to help build on the foundation you already have. An example of this might be:

Upper body

1) Bench press
wk1- 3x5
wk2- 4x5
wk3- 3x8
wk4- 5x3

accesory circuit
2-3x's through 10-15 reps per exercise
chin ups
push ups
seated row
biceps curl


As you progress through this over the next 6-8 weeks, you should be building a very solid base to spring board yourselve into an even more intensive program (as well as helping you to raise your work capacity to handle higher volumes of work).

hope that gives you an idea.