Help with my Program

ro75

Hey guys,

I'm hoping someone can help me out with my program. I've only been doing this the past few weeks so only really getting a feel for it now. I'm trying to work out 6 times a week, consecutive days and one rest day.

Monday, Wednesday, Friday - Cardio and Polymetrics

Frog Squat Jump - 2 sets 8 with 20 lb weight
2 sets 6 with 25 lb weight
2 sets 4 with 30 lb weight

Box Jacks with 10 lb weight - 3 sets 12 reps

Leg Swing Box Drill - 3 sets 12 reps each leg

Burpees with press up - 3 sets 10 reps

Squats - 3 sets 10 reps with 100 lb

Cardio on bike - 15 - 20 mins

Tuesday, Thursday, Sunday - Upper Body and Core

Bench press - 2 sets 8 at 60 lb, 2 (6) at 70 lb, 2 (5) at 80 lb, 2 (4) at 90 lb, 2 (8) 70 lb, 2 (6) 80 lb

Inverted rows - 3 sets 8 reps

Lat pull down - 2 (8) at 85 lb, 2 (6) at 100 lb, 2 (4) at 120 lb

Tricep pull down- 2 (8) at 20 lb, 2 (6) at 25 lb, 2 (4) at 30 lb

Bicep curl to press - 2 (8) with 25 lb, 2 (6) with 30 lb

Chin/Pull up assist - 4 sets 8 reps

Dip assist - 4 sets 8 reps

Peck machine - 2 (8) at 75 lb, 2 (6) at 90 lb, 2 (4) at 105 lb.

Jack knifes - 3 sets 20 reps

Crunches on gym ball - 3 sets 20 reps

Plank on gym ball - 3 sets 30 seconds

Ok so that's really it, feel free to rip it apart! We're not back gaelic training for another month and I got similar program from a friend but I tweaked it a little. I'm about 5'-9" and 85kg, I would ideally like to lose 4-5 kg (xmas weight!), I wouldn't consider myself over weight (other people might though!), just a bit tubby!!

I feel the polymetrics with the cardio will help my speed and I'm looking for more power with the upper body sessions than muscle gain. I try to keep rest time to between 30 - 60 seconds to increase intensity. Not really sure if I'm on the right track or not so I would really appreciate some advice. I'll post my diet up later so people can see where I am with that also. Thanks.

ro75

Anyone any help or suggestions greatly appreciated!!

Colm_OReilly

Seems very busy to me.

What's your squat/deadlift/press/powerclean?

ro75

ro75 wrote: »

Frog Squat Jump - 2 sets 8 with 20 lb weight
2 sets 6 with 25 lb weight
2 sets 4 with 30 lb weight

Squats - 3 sets 10 reps with 100 lb


Bench press - 2 sets 8 at 60 lb, 2 (6) at 70 lb, 2 (5) at 80 lb, 2 (4) at 90 lb, 2 (8) 70 lb, 2 (6) 80 lb

This is what I squat and bench, gonna try work it up when I feel able though.

Colm_OReilly wrote: »

Seems very busy to me.

What's your squat/deadlift/press/powerclean?

Is this a bad thing? I feel the cardio and polymetrics is ok, maybe a few too many exercises in the upper body when the likes of power clean or dead lifts would suffice (which I haven't started yet, gonna try change my weights program in 4-6 wk's as mentioned before here so try work them into that).

BlueIsland

Also a g.a.a player.
I back training twice a week.
weights i doing consist of four 40-45 minute sessions. I split between lower and upper body

Upper one
Bench press, incline dumbell press, dumbell shoulder press, single arm bent over rows and powerclean. each are 3x8
Upper two
Bench press, dumbells flies, lat pull down, powerclean into military press and lying down rows. each are 5x5.
Lower one
Barbell squats, dumbell lunges, bulgarian split squats, smith machine calf raises, leg press machine. all are 3x8, leg press is 3x12
Lower two
Barbell squats, straight leg deadlifts, dumbell squats into bicep curl (kinda supersetting cos hate doing bicep curls by themselves), Leg press machine (again 3x12), bench step ups with dumbell in hands.

Was gonna start another thread but considering we both g.a.a orientated i said id leave it here without clogging up with another person wanting to get programme analysed and that!!
Just for record I am trying to shed about stone and half. have stone and five gone since Jan 1st!
Could people maybe analyse my prgramme too?

ro75

BlueIsland wrote: »

Also a g.a.a player.
I back training twice a week.
weights i doing consist of four 40-45 minute sessions. I split between lower and upper body

Upper one
Bench press, incline dumbell press, dumbell shoulder press, single arm bent over rows and powerclean. each are 3x8
Upper two
Bench press, dumbells flies, lat pull down, powerclean into military press and lying down rows. each are 5x5.
Lower one
Barbell squats, dumbell lunges, bulgarian split squats, smith machine calf raises, leg press machine. all are 3x8, leg press is 3x12
Lower two
Barbell squats, straight leg deadlifts, dumbell squats into bicep curl (kinda supersetting cos hate doing bicep curls by themselves), Leg press machine (again 3x12), bench step ups with dumbell in hands.

Was gonna start another thread but considering we both g.a.a orientated i said id leave it here without clogging up with another person wanting to get programme analysed and that!!
Just for record I am trying to shed about stone and half. have stone and five gone since Jan 1st!
Could people maybe analyse my prgramme too?

Firstly congrats on losing one and half stone mate, impressive! Now that you've reached your target will you change your routine at all?

So you say your training twice a week with football and 4 weights sessions. So for each weight session do you do each one of those sets, e.g. Monday upper 1, Wednesday Lower 1, Friday Upper 2, etc or just do all each night? Excuse me if that seems like a stupid question!

I was also thinking about doing a different routine for each of the polymetrics sessions, there's so much out there and it would keep your body on your toes. Just like at football training it's monotonous if you do the same drills each night.

BlueIsland

Unfortunately my aim is another stone and half. I am a sucker to gain weight when I stop doing stuff for a while. But determined to get it right this time!!!Basically Every year since i was 18 i run the crap out of myself in jan, feb and lose weight but gain no defintion and no strengthl. and for a big guy (shoulders and that) and expectant to be primary ball winner I should be so so much stronger. so figured if i kept doing what i always done i will keep getting what i always got as the saying goes!! do my cardio at training. we do excellent running training! and i do each of those weights sessions on different day. so sample week may be...

Monday- Upper one and 40 lengths pool (divided into 2x6 lengths, 2x5, 2x4,2x3 etc). I time absolutely everything weights breaks etc to monitor progress and to keep intensity up.
Tuesday- football training and 15 minute cool down swim afterwars.
Wednesday- lower one and pol work again. core on gym ball before bed.
Thursday- same as tuesday.
friday- Upper two and some interval running. pool afterwards.
saturday- Lower two and pool work (40 lenghts interval)
Sunday- challenge match usually with 15 minuts cool down in pool. cool down is always 20 lengths slow as ya like and strethes in between each length.

Some will prob say no rest day but i gonna do this for another month or so and then change it up to blend into competitive time of year. also i have gotten diet very good, gave up alcohol and I have absolutely bundles of energy. sorry bout length of reply

Transform

i just think there are too many exercises in there and not enough hard work on the basics i.e. bench, squat, deadlift, pull ups etc

Hard to train those with good intensity if you have 3-4 more exercises for the same muscle group there.

drop all the core stuff on the gym ball and do some weighted stuff.

Jasus i just saw that was 2 upper/lower body days!!!!

One upper one lower and one day for focusing on olympic lifts, injury rehab/preab stuff would do it.

if you can do 4 days weights with all those exercises then you are not working hard enough

BlueIsland

I do 45 minutes (not including warm up or warm down). I work very hard! but i appreciate what you saying that i shouldnt be able to. I prob should go for one of each and go up in the weights????

Transform

BlueIsland wrote: »

I do 45 minutes (not including warm up or warm down). I work very hard! but i appreciate what you saying that i shouldnt be able to. I prob should go for one of each and go up in the weights????

yes

Transform

ro75 wrote: »

Hey guys,

I'm hoping someone can help me out with my program. I've only been doing this the past few weeks so only really getting a feel for it now. I'm trying to work out 6 times a week, consecutive days and one rest day.

Monday, Wednesday, Friday - Cardio and Polymetrics

Frog Squat Jump - 2 sets 8 with 20 lb weight
2 sets 6 with 25 lb weight
2 sets 4 with 30 lb weight

Box Jacks with 10 lb weight - 3 sets 12 reps

Leg Swing Box Drill - 3 sets 12 reps each leg

Burpees with press up - 3 sets 10 reps

Squats - 3 sets 10 reps with 100 lb

Cardio on bike - 15 - 20 mins

Tuesday, Thursday, Sunday - Upper Body and Core

Bench press - 2 sets 8 at 60 lb, 2 (6) at 70 lb, 2 (5) at 80 lb, 2 (4) at 90 lb, 2 (8) 70 lb, 2 (6) 80 lb

Inverted rows - 3 sets 8 reps

Lat pull down - 2 (8) at 85 lb, 2 (6) at 100 lb, 2 (4) at 120 lb

Tricep pull down- 2 (8) at 20 lb, 2 (6) at 25 lb, 2 (4) at 30 lb

Bicep curl to press - 2 (8) with 25 lb, 2 (6) with 30 lb

Chin/Pull up assist - 4 sets 8 reps

Dip assist - 4 sets 8 reps

Peck machine - 2 (8) at 75 lb, 2 (6) at 90 lb, 2 (4) at 105 lb.

Jack knifes - 3 sets 20 reps

Crunches on gym ball - 3 sets 20 reps

Plank on gym ball - 3 sets 30 seconds

Ok so that's really it, feel free to rip it apart! We're not back gaelic training for another month and I got similar program from a friend but I tweaked it a little. I'm about 5'-9" and 85kg, I would ideally like to lose 4-5 kg (xmas weight!), I wouldn't consider myself over weight (other people might though!), just a bit tubby!!

I feel the polymetrics with the cardio will help my speed and I'm looking for more power with the upper body sessions than muscle gain. I try to keep rest time to between 30 - 60 seconds to increase intensity. Not really sure if I'm on the right track or not so I would really appreciate some advice. I'll post my diet up later so people can see where I am with that also. Thanks.

wayy to busy and man you need to get it together and drop all this dip and chin assist BS, hit the sessions hard and all that hopping about aint going to do diddly squat if you are only squatting 100lbs!!!

No offence but i have female clients doing more than that

Hit the press ups (chest to floor), pull ups, proper core work, deadlifts etc

Overall get bloody stronger and start working brutally hard.

Sangre

Transform isn't mincing his words tonight!

BlueIsland

squats- 80kgs.
bench- 70kg.
deadlift- 90kgs.
dumbell incline press- 22kg dumbells
shoulder press- 20 kg dumbells

What those stats like realistically? my form is very close to spot on in each!!

Transform

unless you are doing double body weight deadlift then you need lots of work.

I would be more impressed if you said you can 50 press ups (chest touches floor without question) and 15 pull ups.

Wayyyy to many programs just written for clients so quite impatient - off to bed now.

Sangre

BlueIsland wrote: »

squats- 80kgs.
bench- 70kg.
deadlift- 90kgs.
dumbell incline press- 22kg dumbells
shoulder press- 20 kg dumbells

What those stats like realistically? my form is very close to spot on in each!!

Your bench seems quite high compared to your squat/deadlift. Either too much work on your upper body or you form is off. Do you touch the bar while bench to your chest (without bouncing it off)?

Also, if you can squat 80kg you should not be squatting 100lbs! You should be working much closer to your max.

BlueIsland

two different people there with those stats of 100lbs. I squat 80kg. i always considered my legs much stronger than my upper body.

i wasnt trying impress anyone there. i was just wondering ya know!

injured365

BlueIsland wrote: »

two different people there with those stats of 100lbs. I squat 80kg. i always considered my legs much stronger than my upper body.

i wasnt trying impress anyone there. i was just wondering ya know!

Well usually you can squat and deadlift a lot more than you can bench so it doesnt sound you have stronger lower body unless your 80kg isnt your 1 rep max

J-Fit

ro75 wrote: »

Hey guys,

I'm hoping someone can help me out with my program. I've only been doing this the past few weeks so only really getting a feel for it now. I'm trying to work out 6 times a week, consecutive days and one rest day.

Monday, Wednesday - Cardio, Core and Plyometrics

Box Jumps/Counter Movement Jumps 3 x 5

Single leg box hops/bounding 3 x 5 each side

Push Press or split jerk 3 x 5

Push up - 3 x whatever (graduate to plyo push up after you can do an appreciable volume of reps)

Planks - 3 sets 30 seconds (increase time week on week, don't go over one minute)

Push up and single arm row 3 x 10 each side

Cardio on bike - 30 secs on, 45 secs off for 20 mins, decrease rest to 1:1 as time goes on

Tuesday, Thursday - Strength

Squats (please make sure your technique is correct) - 3 sets 6 reps with a 6-8 rep max

Single Leg Deadlifts 3 x 8

DB Bench press 3 x 6 reps with a 6-8 rep max

Inverted rows - 3 sets 8 (up reps each week add weight vest if you have one)

Chins - 3 x 5 (stick with the assisted if you can't do bodyweight)

Dips- 3 x 8

Superset the above if you are time constrained

It's plyometrics. This (looked) distinctly like the programme writing of a guy I know in Kerry. Is that where you're based? Anyway, I fixed your programme somewhat but bear in mind its still rough, basic and unvaried. Plyos are still in there but really they are ony beneficial if you've a strong base to work from and should only be pulled out as a weapon with which to convert strength to power at a certain point of deveopment. Then again, perception is reality and you may get a mental boost from doing them. Always ask yourself, why is this in my programme? If you have no reason, rip it out. There's a sh1t load of mobility work you should be doing too but I haven't time to put any of it down now. Get a foam roller if you haven't got one.

ro75

Transform wrote: »

wayy to busy and man you need to get it together and drop all this dip and chin assist BS, hit the sessions hard and all that hopping about aint going to do diddly squat if you are only squatting 100lbs!!!

No offence but i have female clients doing more than that

Hit the press ups (chest to floor), pull ups, proper core work, deadlifts etc

Overall get bloody stronger and start working brutally hard.

Thanks for the honesty Transform. I have only been doing this about a week and a half getting used to it

Lets start with the dip and chin assists, if I was to do it without any assists I would only manage about 3/4 pull up's so each week I'm gonna reduce the weights untill I feel comfortable, so I'm hoping in 2 - 3 weeks I'll be able to do them un-assisted. I'm no expert but I feel thats better for me than struggling to do 3/4 reps.

Same with squats, gonna move them up each week but I didn't want to start off and get injured.

ro75

J-Fit wrote: »

It's plyometrics. This (looked) distinctly like the programme writing of a guy I know in Kerry. Is that where you're based? Anyway, I fixed your programme somewhat but bear in mind its still rough, basic and unvaried. Plyos are still in there but really they are ony beneficial if you've a strong base to work from and should only be pulled out as a weapon with which to convert strength to power at a certain point of deveopment. Then again, perception is reality and you may get a mental boost from doing them. Always ask yourself, why is this in my programme? If you have no reason, rip it out. There's a sh1t load of mobility work you should be doing too but I haven't time to put any of it down now. Get a foam roller if you haven't got one.

Thanks very much J-Fit, good adjustments there.

I'm actually based in the US at the moment (too cold and too much snow to do any training outside yet!) but I got the programe from a friend up North. Obviously the fitter I get the more I will increase exercises like inverted rows, dips, etc. But at the moment its a starting point and its better than where I was 2 weeks ago anyways.

What do you mean its still rough, basic and unvaried? I'd like to get my program pretty correct before I go too far into it. How could I work some mobility exercises into it also?

I was doing some basic plyometric drills last year during the off-season (like the one's I mentioned in my original programe) and I actually found them very useful after the first month or so. It definitely increased my sharpness and reflexes at trainings.

Just another quick question, whats the difference in doing 3 sets of 8 reps instead of working down the reps I had in my original programe?

J-Fit

ro75 wrote: »

Thanks very much J-Fit, good adjustments there.

I'm actually based in the US at the moment (too cold and too much snow to do any training outside yet!) but I got the programe from a friend up North. Obviously the fitter I get the more I will increase exercises like inverted rows, dips, etc. But at the moment its a starting point and its better than where I was 2 weeks ago anyways.

What do you mean its still rough, basic and unvaried? I'd like to get my program pretty correct before I go too far into it. How could I work some mobility exercises into it also?

I was doing some basic plyometric drills last year during the off-season (like the one's I mentioned in my original programe) and I actually found them very useful after the first month or so. It definitely increased my sharpness and reflexes at trainings.

Just another quick question, whats the difference in doing 3 sets of 8 reps instead of working down the reps I had in my original programe?

What I mean is my changes were done very quickly and I'm not 100% sure what your goals are or what stage of development you're at. Maybe I should have asked first. All in all, you should still get some benefit out of it. I tend to put in 8 reps if there is a learning element required to master the motor pattern. If you don't have the balance or coordination to do sets of 5 on single leg deadlifts, then there is no point in you just doing sets of 5. Increase the reps on a lighter weight, become familiar with the movement and then load up and drop the reps. Ditto for dips, I'm presuming you can do 5 handy enough? So I put in 8. If you have a weighted belt you can drop the reps, if not and you fail before 8, then the exercise has done its job though I'm not telling you to go to failure on every exercise! Don't overthink this, I feel my answers are going to make you do that! Also, there may be others who feel they want to add or detract from the programme.

Transform

ro75 wrote: »

Thanks for the honesty Transform. I have only been doing this about a week and a half getting used to it

Lets start with the dip and chin assists, if I was to do it without any assists I would only manage about 3/4 pull up's so each week I'm gonna reduce the weights untill I feel comfortable, so I'm hoping in 2 - 3 weeks I'll be able to do them un-assisted. I'm no expert but I feel thats better for me than struggling to do 3/4 reps.

Same with squats, gonna move them up each week but I didn't want to start off and get injured.

no you are better to struggle with 3-4 reps honestly

Transform

BlueIsland wrote: »

two different people there with those stats of 100lbs. I squat 80kg. i always considered my legs much stronger than my upper body.

i wasnt trying impress anyone there. i was just wondering ya know!

i know fair enough but all the plyo stuff is not going to matter quite as much as just getting stronger.

I have done videos on dynamic stretching and flex standards that will help lots

BlueIsland

I dont have any plyometrics, except what we might do in training. all my lifts are big ones to get stronger!!gonna up the weight from now on though. thanks

Transform

BlueIsland wrote: »

I dont have any plyometrics, except what we might do in training. all my lifts are big ones to get stronger!!gonna up the weight from now on though. thanks

jasus there are two of you in this thread so hard to keep a track on it.

yes get stronger period and keep diet tight.

ro75

J-Fit wrote: »

What I mean is my changes were done very quickly and I'm not 100% sure what your goals are or what stage of development you're at. Maybe I should have asked first. All in all, you should still get some benefit out of it. I tend to put in 8 reps if there is a learning element required to master the motor pattern. If you don't have the balance or coordination to do sets of 5 on single leg deadlifts, then there is no point in you just doing sets of 5. Increase the reps on a lighter weight, become familiar with the movement and then load up and drop the reps. Ditto for dips, I'm presuming you can do 5 handy enough? So I put in 8. If you have a weighted belt you can drop the reps, if not and you fail before 8, then the exercise has done its job though I'm not telling you to go to failure on every exercise! Don't overthink this, I feel my answers are going to make you do that! Also, there may be others who feel they want to add or detract from the programme.

Ok so after people's advice here I've decided to lay down on the plyometrics for the next 6 weeks and work on my basic strenght and power with squats, deadlifts, power cleans, etc.

Maybe someone could advise me on my diet, here's a typical day for me,


Breakfast 7am - Glass orange juice and 2 weetabix with low fat milk, maybe scrambled eggs 2 day per week instead.

10.30am - cuppa Lyons Gold Blend!

12.30 - Brown bread sandwich with chicken beeast, coleslaw, cheese, lettuce (sometimes subway sandwich on wheat bread)

3pm - same as 10.30am

6pm - dinner is usually sweet and sour chicken, chicken tika, spagetti bolognese, etc.

8.30 - 10pm gym

10.30pm - protein shake with milk.


OK firstly I know this is pretty bad, not eating enough and probably should be eating something small at 10.30 and at 3pm. I take the protein shake after the gym beacuse to increase my protein intake because I feel its pretty low otherwise.

The problem is I have a really weak stomach and very selected about what I eat. I dont eat salads or nuts, etc. Also I've read on some of the threads that mince is fattenning so I should cut out the spagetti bolognese?

I've read in the stickes to eat lean meat like salmon, tuna, chicken but could someone please tell me what other meats would be classified as lean meats? If all I was eating for dinner was chicken/turket fillets and fish I'd get bored pretty quickly.

Transform

ro75 wrote: »

Ok so after people's advice here I've decided to lay down on the plyometrics for the next 6 weeks and work on my basic strenght and power with squats, deadlifts, power cleans, etc.

Maybe someone could advise me on my diet, here's a typical day for me,


Breakfast 7am - Glass orange juice and 2 weetabix with low fat milk, maybe scrambled eggs 2 day per week instead.

10.30am - cuppa Lyons Gold Blend!

12.30 - Brown bread sandwich with chicken beeast, coleslaw, cheese, lettuce (sometimes subway sandwich on wheat bread)

3pm - same as 10.30am

6pm - dinner is usually sweet and sour chicken, chicken tika, spagetti bolognese, etc.

8.30 - 10pm gym

10.30pm - protein shake with milk.


OK firstly I know this is pretty bad, not eating enough and probably should be eating something small at 10.30 and at 3pm. I take the protein shake after the gym beacuse to increase my protein intake because I feel its pretty low otherwise.

The problem is I have a really weak stomach and very selected about what I eat. I dont eat salads or nuts, etc. Also I've read on some of the threads that mince is fattenning so I should cut out the spagetti bolognese?

I've read in the stickes to eat lean meat like salmon, tuna, chicken but could someone please tell me what other meats would be classified as lean meats? If all I was eating for dinner was chicken/turket fillets and fish I'd get bored pretty quickly.

eat red meat and eggs there is no issue with their fat content and really its not your diet that is letting you down its just working harder on the basic exercises in the gym so get cracking