New Workout Programme?

Theresalwaysone

Hi guys,

So have been doing a compound lift based workout for a while now. On for 4 months last year then went travelling and been tipping away since August this year until now.

As it stands: (All 5x5 unless stated)
Bodyweight 78kg
Bench 87.5kg
Squat 120kg
Deadlift 140kg (1x5)
Pull ups with 7.5kg Belt 5x5
Dips with 17.5kg belt 5x5

Nutrition is also decent but carrying a little extra bodyfat.

Plan now is to keep a decent level of strength while trying to slim down for the start of my soccer season.

I am thinking of upping the work capacity of my workouts and dropping the weight, something like below:

Day1:
Squat Variant 3x8
Bench Variant 3x8
Power Cleans 3x8
Dips w/ weight 3x8
Bicep Curls 3x8

Day2:
Deadlift Variant 3x8
Shoulder Press (standing) 3x8
Row Variant 3x8
Pull ups 3x8
Chin ups 3x8

Day3: (Conditioning/Work Capacity Day)
Metcons/Complexes and sprint/jump work.

Things like, box jumps with bodyweight exercises (burpees, squats, push ups, pull ups etc) and sprints.

Day 4: (recovery)
Very Light version of big compound lifts and practicing learning some new lifts.


Any thoughts on this? Goal I guess is to slim down (diet), keep a level of strength and intensity (workout) and learn some new stuff (day 4)?

Theresalwaysone

Anyone?

first rate

Hi, you're looking to switch from 5 reps to 8? This would probably be a very good move if you are starting soccer soon, 8 reps may be more appropriate than 5 for that.

There is a big problem with your day 1 and day 2 if they are consecutive or even with a day break in between. Day 1 trains almost the exact same muscle groups as day 2, this is a very bad idea as it may lead to injury, overtraining, poor performance and definitely will hinder those muscle groups for reaching full potential.

If you are doing 3 workout days per week try do it like:

Day 1 (Mon) - "Any exercises that will strongly target lower body"

Day 2 - (Wed) - "Any exercises that will strongly target chest & shoulders".

Day 3 (Sat) - "Any exercises that will strongly target back & triceps".


The above is just the foundational concepts when creating the program.

You can add more days or do any sort of tweaks to programs but try and keep them conceptually similar to that.

On the above you could also for example do Day 3 on Fri and then do conditioning and moderate intensity sprinting Saturday.

jugger0

Looks very good to me brah, id change the order tho

Day 1
Day 4
Day 2
Day 3

Theresalwaysone

jugger0 wrote: »

Looks very good to me brah, id change the order tho

Day 1
Day 4
Day 2
Day 3

Good idea!

I was planning on having a rest day between each day. Something like Mon, Wed, Fri and Sat for recovery.

Theresalwaysone

first rate wrote: »

Hi, you're looking to switch from 5 reps to 8? This would probably be a very good move if you are starting soccer soon, 8 reps may be more appropriate than 5 for that.

There is a big problem with your day 1 and day 2 if they are consecutive or even with a day break in between. Day 1 trains almost the exact same muscle groups as day 2, this is a very bad idea as it may lead to injury, overtraining, poor performance and definitely will hinder those muscle groups for reaching full potential.

If you are doing 3 workout days per week try do it like:

Day 1 (Mon) - "Any exercises that will strongly target lower body"

Day 2 - (Wed) - "Any exercises that will strongly target chest & shoulders".

Day 3 (Sat) - "Any exercises that will strongly target back & triceps".


The above is just the foundational concepts when creating the program.

You can add more days or do any sort of tweaks to programs but try and keep them conceptually similar to that.

On the above you could also for example do Day 3 on Fri and then do conditioning and moderate intensity sprinting Saturday.

Swapping the Cleans and Shoulder presses might sort the issue you mention about same muscle groups.

Regarding overtraining and all that other stuff. I'm not overly worried about it.