What does everyone think of this routine?

[ryan53]

I try to combine both explosively lifting and pushing heavy weight in my bench press routine. I think a combination would work better than say, doing 5 sets of 200 explosively when you can do a set of 200 explosively, 210 explosively, then head to numbers closer to your max. I currently weigh 186lbs and went to get to 235-240 and achieve these weights along

set 1, 10 reps: 200 60 second rest
set 2, 10 reps: 220 60 second rest
set 3, 8 reps: 240 2 to 3 minute rest
set 4, 8 reps: 240 2 to 3 minutes rest
set 5, 4-6 reps: 250

If I can get the same results for the second week, then I up it 5, maybe 10 pounds. With this routine, I have gone from 210 to 275 in about a month and a half. I haven't lifted weights for about 6 months and am trying to get back into football again at the age of 21. I weight 186lbs and went to achieve these weights at 235-240 lbs along with running a 4.6 40.

My current max is 275-280lbs and I want to get to 400 or above within the next year and a half.

I am most concerned with my squat. I haven't worked with my legs for about 2 or 3 years prior to the past month and a half because of lack of facilities. I am only at 250 and I need to boost that about 200-250lbs. I think I can do it just adding a couple of top end reps every week to increase max. Anyone think this is possible?

Rest of workout:

Monday: 3 sets 8 to 10 reps of following: upright rows, standing military press, DB incline, skull crushers, sometimes tri press downs. Then, I go out and do 4 440 yard sprints with 30 seconds rest.

Tuesday: Squat day, 5 sets, try the same workout as with bench. Then, 3 sets, 8-10 reps of following: leg curls, lunges, lat pull downs, one arm rows, concentration curls, hammer curls

Wednesday: 4 440 yard sprints.

Thursday: Incline bench 5 sets approxiamety 70 pounds less than bench. 3 sets, 8-10 reps: DB bench, DB shrugs, side raises or front raises, tri extensions, lying french curl. Do sprints to build 40 time.

Friday: Power cleans 3 sets, 3-5 reps. Then following exercises 3 sets, 8-10 reps: DL, DB steps ups, 2 sets 8-10 reps, leg curls, bent over rows, cable rows, alternating bicep curls.

What does everyone think? sorry so lengthy.

 

[ryan53]

forgot to add 4 440 yrd sprints on Friday and speed sprints on Saturday. Thanks again

 

[Arnold]

Originally posted by ryan53


Monday: 3 sets 8 to 10 reps of following: upright rows, standing military press, DB incline, skull crushers, sometimes tri press downs. Then, I go out and do 4 440 yard sprints with 30 seconds rest.
You're working shoulders, chest and tri's on this day?


Tuesday: Squat day, 5 sets, try the same workout as with bench. Then, 3 sets, 8-10 reps of following: leg curls, lunges, lat pull downs, one arm rows, concentration curls, hammer curls
Legs should be done by themselves.


Wednesday: 4 440 yard sprints.
You're going to do sprints the day after working legs? Won't they be sore?

Thursday: Incline bench 5 sets approxiamety 70 pounds less than bench. 3 sets, 8-10 reps: DB bench, DB shrugs, side raises or front raises, tri extensions, lying french curl. Do sprints to build 40 time.
You're doing chest & tri's again?


Friday: Power cleans 3 sets, 3-5 reps. Then following exercises 3 sets, 8-10 reps: DL, DB steps ups, 2 sets 8-10 reps, leg curls, bent over rows, cable rows, alternating bicep curls.
You're doing back again?


What does everyone think?
I don't like it!

 

[Scotty the Body]

I'd have to agree with Prince, if you were trying to loose some weight then I'd say it was ok but for what you want, its to much work with not enough recovery time.

 

[ryan53]

Most people do 4 chest workouts on chest day, right? Well, I split those into two days. Shoulders and tries are done on these days as well because if I do a heavy chest workout, shoulders are involved. So if I do a shoulder day as well, that would be like 3 shoulder workouts. Instead, it's like 2.

I got this program from the weightlifting coach from Northwestern University.

Most people I have talked to do about 24 exercises over a 3 day, Mon, Wed, Fri routine. I generally do between 20 and 22. Also, I run the sprints the next day because it builds up the conditioning. It gets the legs used to being tired and sore from a game and pushing through. Thanks for you opinions! I do value them greatly. I will do this routine for about a month or two and if it's not working in my favor, then I'll see what you guys think I should do. Hopefully, I can work this one out.

 

[Scotty the Body]

I understand what your saying about splitting the chest workout into two days, what concerns me is recovery time between the workouts, are you giving your chest enough time to recover from the previous workout.

All you can do is give it a try, if it works and your progressing then stick with it, if not then make some changes.