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Lookin for a bit of advice on a few training issues

  • 25-05-2009 6:20pm
    #1
    open_book
    Closed Accounts Posts: 86 ✭✭


    Hi all,
    Okay so Ive been training for about a year and a half but only seriously sticking to a weights program for the past 6 months.
    I was doing a 3 day a week all round body weights routine but have now switched to a split which I find way better and easier to do.
    On the 3 day a week program I wasnt taking it that seriously, wasnt eating enough, and didnt see anyreal gains, just definition.
    Ok so I'm 5'8, currently 11st 2lbs, and heres the split I'm doing

    Monday
    squat
    Dumbell Shoulder Press
    Smith machine Shoulder Press
    Upright barbell row
    Dumbell Shrugs
    Lat Raises
    Sit ups

    Tuesday
    Deadlift
    Chest Flyes
    Bench Press
    Chin Ups
    Seated Row
    Preacher curls
    Sit ups

    Wednesday - Rest

    Thursday start again and so on.

    How long does it usually take to move up say 5kgs on a lift? My bench press for example is stuck on 55kg's for a month now, but in fairness I'm nursing a strained elbow for a while.
    - Am I leaving it long enough to heal? I just finished a months course of Alri CR2 which was brilliant for recovery but since stopping I'm a bit sore the day after. Also the elbow injury (when I push say 58-60 instead of the comfortable 55kgs) is really annoying is there anything I can take for strains?
    While on the issue of supps Ive never been on normal creatine before just that cr2, is it too early to begin a creatine dose(finished cr2 a few days ago).
    I dont understand leaving 4 days between workouts on a body part if your not sore?


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