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  1. #1
    Centaur79 is offline Junior Member
    Join Date
    Oct 2010
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    11

    Default Training regime advice...

    Need some advice on my training regime. Age 30, 5'10 150 pounds, 8% bf. Following WD.

    I wanted to combine a routine which has the following...

    1 The " Big Four "

    A) Squats B ) Deadlifts C ) Bench Press D ) Military Press

    2 Assistance exercises...

    3 Bodyweight exercises...

    4 Cardio conditioning..

    5 Flexibility..

    Here's what I have decided..

    Day 1

    Legs..

    Squats.. 5/3/1
    Pistols ( one legged squats )
    Leg press

    Romanian deadlifts
    Glute ham raises ( bodyweight done on a lat pulldown machine )
    Leg curls

    Standing calf raise
    Seated calf raise.
    Jump squats with 10-25% of my one rep max squats

    Day 2

    Chest / Forearms

    Bench press 5/3/1
    One Arm Pushups
    Incline press

    Barbell wrist curls


    Day 3

    Back

    Deadlifts 5/3/1
    One arm chinups and Weighted chinups
    Dumbell or renegade rows
    Goodmornings
    Back extensions

    Day 4

    Shoulders / Triceps..

    Military press
    Handstand pushups
    Side lateral raise
    Bent lateral raise

    Parallel bar dips ( weighted )


    Abs...

    Pretty much squats, deads, rows, goodmornings for most part. Janda situps, ab wheel, leg raises twice a week.

    For conditioning...

    High intensity cardio 2-3 a week for 20 mins. burpees, high rep kettlebell swings, jerks, snatches.

    Flexibility :

    Sun salutations, yoga and pranayama ( deep breathing exercises )
    Last edited by Centaur79; 12-17-2010 at 07:27 AM.

  2. #2
    rocketdog is offline Senior Member
    Join Date
    Nov 2008
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    406

    Default

    The first thing that comes to mind is that you have a ton of free time on your hands for a 30 year old.

    Not sure what kind of advice you're looking for as you don't state what your training for, you only mention that you want to combine a bunch of stuff.

  3. #3
    Mike B is offline Senior Member
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    Nov 2008
    Location
    St. Albans, W.Va.
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    276

    Default

    Giving advice to someone who can do one armed chinups is probably ill-advised, but I'll have a go. Cut out the isolation moves, e.g., lateral raises, wrist curls, calf raises. Unless you are a bodybuilder, why? The powerlifts and presses, along with chins, dips, pistols and the pushups you've listed are plenty for strength. Add swings and snatches for conditioning and you can be as bad as you want to be. More isn't always better.

  4. #4
    Centaur79 is offline Junior Member
    Join Date
    Oct 2010
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    Default

    Quote Originally Posted by rocketdog View Post
    The first thing that comes to mind is that you have a ton of free time on your hands for a 30 year old.

    Not sure what kind of advice you're looking for as you don't state what your training for, you only mention that you want to combine a bunch of stuff.

    Just want to have a solid routine which combines all the elements like strength, conditioning, flexibility & well being and last but not least a lil added muscle. Coming from a powerlifting background the big 3 along with military press remain a cornerstone of my training. At the most I might do front squats instead of back, sumo deadlifts instead of conventional, low incline barbell press instead of bench and push press instead of military but they still remain the prime movements in my routine. I used to do Capoeira as a recreational activity where I got into the whole calisthenics stuff which I was hooked on to since then so I like doing body weight movements like pistols with resistance to high rep plyometric pushups etc.

    For cardiovascular conditioning I decided to some kettlebell work and sprinting 2-3 times a week and last but not least yoga for flexibility and well being. Now this might look like a lot but generally I workout four days a week and I finish my workout under an hour.

  5. #5
    Centaur79 is offline Junior Member
    Join Date
    Oct 2010
    Posts
    11

    Default

    Quote Originally Posted by Mike B View Post
    Giving advice to someone who can do one armed chinups is probably ill-advised, but I'll have a go. Cut out the isolation moves, e.g., lateral raises, wrist curls, calf raises. Unless you are a bodybuilder, why? The powerlifts and presses, along with chins, dips, pistols and the pushups you've listed are plenty for strength. Add swings and snatches for conditioning and you can be as bad as you want to be. More isn't always better.
    Sounds great, thanx.

  6. #6
    stevein7 is offline Member
    Join Date
    Nov 2008
    Posts
    36

    Default

    Train every day!

    A 1 or more of the big four for sets of 1-3
    B Bodyweight stuff, mostly chins and dips, supersets? sets of medium reps, 5-10
    C K bells swings/Snatch/C&P/Hillsprints

    Maybe best to do A on a 3-5 min timer, B&C on the minute.

    You will probably end up inserting rest days and deloads, but I'll leave that up to you!

    A good programme should fit on half a postcard!

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