training improvements

waterford1988

I started an intensive program about 8 weeks ago. For the first four weeks I was doing 3 x 12reps, for the next 2 weeks I did 3 x 8reps, for the next 4 x 6 and I have just started doing 4 x 4reps. The weight has been increasing progressively and I am noticing a difference in my strength.

Heres what I currently am lifting:
Dumbell Bench Press 28kg x 2
Lunges with dumbells 24kg x 2
Dumbell Shoulder press 20kg x 2
Deadlift 80kg
Shrugs 60kg
Lat Pull Down Setting 70-75
Tricep push down 70 kg

These are the weights I am lifting for the 4 x 4reps phase of the programme that I am currently doing.
I also do a lot of bicep curls/hammer curls at the end of each session with no break inbetween to get a nice burn on the arms. Also a lot of core work with medicine balls. Could anyone point out any improvements I could make? I am doing this programme about 3-4 times a week.
Any advice is greatly appreciated, thanks!

J-Fit

What are your goals? Med Balls are good for rotational power etc. but I wouldn't really put them in the programme of a guy just looking to get ripped. There is very little in your programme that truly engages your back muscles, I'd throw in bent rows, one arm rows. There's good core involvement on these exercises too. If your strong enough, I'd replace tricep pushdowns with dips/weighted dips and lat pulldowns with chins/weighted chins. Are you playing sports? Whoever wrote you this has given you the classic high volume to high intensity approach to the season. Decide what it is you want and more help can be given.

waterford1988

Thaanks for the reply man. I am a goalie in hurling so hence the use of medicine balls for rotational power for puck outs. (I'm 6ft tall and 73kg by the way) I want to basically improve my physical presence but once I have the required strength built up I will hopefully focus on plyometrics.

J-Fit

waterford1988 wrote: »

Thaanks for the reply man. I am a goalie in hurling so hence the use of medicine balls for rotational power for puck outs. (I'm 6ft tall and 73kg by the way) I want to basically improve my physical presence but once I have the required strength built up I will hopefully focus on plyometrics.

Good stuff. Who you playing for?

waterford1988

Well at the moment it's the college tream, wont be back with the club until febuary or march once the college championship is over. So would you simply just add on extra back exercises?

waterford1988

Lads I'd love to get a few more opinions on this program. I am home for the holidays now so the gym I have access to has no area suitable for deadlifting. I have started adding in pull ups into the program instead in order to hit more of the back muscles.

I don't feel like I have the strength to do olympic lifts yet at a suitable weight to make gains. Any advice would be greatly appreciated.

J-Fit

waterford1988 wrote: »

Lads I'd love to get a few more opinions on this program. I am home for the holidays now so the gym I have access to has no area suitable for deadlifting. I have started adding in pull ups into the program instead in order to hit more of the back muscles.

I don't feel like I have the strength to do olympic lifts yet at a suitable weight to make gains. Any advice would be greatly appreciated.

It doesn't matter if its not an appreciable weight. If you take that approach you'll never begin the Olympic lifts. The actual weight is largely unimportant. Its the speed of movement and the speed of muscle contraction along with the intention to shift the weight speedily that is important. Try single leg RDLs.

http://www.youtube.com/watch?v=K9wUqcCVreA&feature=related

Brian?

Do you have a bodyweight goal you'd like to hit? I'm thinking that 73Kg at 6ft tall is quite skinny, no offense intended here.

If your goal is to build strength, why not do starting strength?

http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki

If you don't want to do that, you need to at least add in squats to what you're doing already.

d'Oracle

waterford1988 wrote: »

I don't feel like I have the strength to do olympic lifts yet at a suitable weight to make gains. Any advice would be greatly appreciated.

Then start light and add weight every session.
You won't get strong unless you make yourself strong.

You can clean or hang clean an olympic bar thats 20kg.

Look at starting strength as Brian said above.