Routine

E

emperormatt

0
Hey all ive been lifting weights for 5 weeks now, and was wondering if anyone had some ideas on my schedule. I usually do 5 sets of 5 reps the first set being a light 50% 1RM warm up and i add until i get to my 5RM.

I'm focusing mainly on explosive power practicing acceleration on my reps.
I'm trying to build power and strength.I don't really care about doing body building atm, I'm more in it to get in better shape and get healthy. Any thoughts would be welcome =]

Monday:
Squats
Bench
Barbell Rows
inclined situps- 2 sets till fail
Pull Ups- 2 sets till fail

Wednesday:
Squats-Light to get me warmed up
Deadlifts
Military Press
Hyperextentions- 2 sets till fail

Friday(Heavy Day):
Squats-Do my 5x4 then on 5th set i go for a higher weight and try for 3 reps
Bench-Same style as squats
Rows-Same
Bicep Curls:5x5
SkullCrushers
Flys
Dips: 2 set till fail


im currently drinking a whey shake before and after i workout, the weight i used on friday i try for 5 times on monday.

I'm currently 5'7 and 245lbs and my PR are
Squat: 245x5
Bench:155x4
Press:115x2
Deadlift:235x4
 
emperormatt said:
Hey all ive been lifting weights for 5 weeks now, and was wondering if anyone had some ideas on my schedule. I usually do 5 sets of 5 reps the first set being a light 50% 1RM warm up and i add until i get to my 5RM.

I'm focusing mainly on explosive power practicing acceleration on my reps.
I'm trying to build power and strength.I don't really care about doing body building atm, I'm more in it to get in better shape and get healthy. Any thoughts would be welcome =]

Monday:
Squats
Bench
Barbell Rows
inclined situps- 2 sets till fail
Pull Ups- 2 sets till fail

Wednesday:
Squats-Light to get me warmed up
Deadlifts
Military Press
Hyperextentions- 2 sets till fail

Friday(Heavy Day):
Squats-Do my 5x4 then on 5th set i go for a higher weight and try for 3 reps
Bench-Same style as squats
Rows-Same
Bicep Curls:5x5
SkullCrushers
Flys
Dips: 2 set till fail


im currently drinking a whey shake before and after i workout, the weight i used on friday i try for 5 times on monday.

I'm currently 5'7 and 245lbs and my PR are
Squat: 245x5
Bench:155x4
Press:115x2
Deadlift:235x4
Click to expand...

Hre are my thoughts from my experiences and I'm certainly no coach or trainer:

Be very very careful with the military presses as they can f&^k up your rotator cuffs.

Why do you do dips, bench press and skullcrushers during the same workout? If I do bench and dips hard, my tris don't need any additional work. Likewise, after bench and dips, I can't do any flies as my pecs are toast. I do dips and bench press for tris and pecs, but not on the same day, I alternate them.

Instead of bicep curls, do chinups - work the biceps and lats - 2 for 1. If you can't do chinups then you can do assisted or negatives.

Cardio?
 
thanks for your thoughts, ill do more chinups and get rid of the bicep curls, the skull crushers are usually after my arms are dead and i can only use lighter weights.

I usually run a few laps after my workout, and on my off days i usually do a lap or 2 followed by swimming some laps.:love1:
 
well this week i put my deadlift up to 295x4, my lower back was always the first to tire but this week it was my arms. Also has anyone had their throat hurt during a back squat?
 
new bench at 165x5 then 170x3 today :pain7:
 
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