Programming Advice

hurlsey

looking for advice on my program

the way its laid out at the minute is
Mon-Tue-Wed weights
thur-off
fri-weights
Sat-Sun-off

however its not working out as in need to move the fri to thur so it would look like this
Mon-Tue-Wed-Thur-Weights
Fri-Sat-Sun-Off

am i just being too analytical??
the problem is due to my personal life i cant definitely train fri-sun and i dont like training on a hit and miss basis!!

what do you think?

generic2012

Monday - Push
Tuesday - Pull
Thurs - Full Body

Monday - Pull
Tuesday - Push
Thursday - Full Body

Repeat

cletus van damme

hurlsey wrote: »

looking for advice on my program

the way its laid out at the minute is
Mon-Tue-Wed weights
thur-off
fri-weights
Sat-Sun-off

however its not working out as in need to move the fri to thur so it would look like this
Mon-Tue-Wed-Thur-Weights
Fri-Sat-Sun-Off

am i just being too analytical??
the problem is due to my personal life i cant definitely train fri-sun and i dont like training on a hit and miss basis!!

what do you think?

once you manage your recovery you should be ok.

I don't train like you propose but I'd know guys that train 5 days mon - fri and take sat/sun off and it works for them.

however you could program 3 days a week lifting and throw in something different on the other day - cardio, yoga,swimming whatever.


You don't mention what you want from training or tell us what your program is?
What do you want to achieve? knowing that, you can look at how to split over 4 days.
In fairness we would need a lot more info from you to give a meanful answer

however to advance this (assuming you are open to ideas and are hellbent on 4 days a week ) I'd propose an upper / lower split

read this post on westside for ideas http://www.boards.ie/vbulletin/showthread.php?p=60146801

or

defranco's westside 4 skinny bastards http://www.defrancostraining.com/articles/38-articles/65-westside-for-skinny-bastards-part3.html


with higher rep stuff in the final two days( weds/thurs) on the basis the high rep stuff may cause DOMS and need recovery more than a Max effort (at least it does with me) but depends on what cause you the need for more recovery.

I'd also advise eat big on mon-thurs and less so on the weekends which may be tough.

hurlsey

Bw 94kg
Goals:
Strength
Body Comp Change(would also like to drop 4kg)

MON
Squat
Bench
Chins
Conditioning

Tue
Deadlift
Speed Deadlift
Dips
Conditioning

Wed
Powerclean
Overhead
Chins
Conditioning

Fri
Snatch
Squat
Bench
Chins

thats my week as it looks now

as it stands ive to move the above Fri to Thurs, with 3 days away from any training except mobility/flexibilty work which i can do at home

any info that may be useful you feel ive left out let me know!

LuckyLloyd

The body comp change allied to strength improvements will require diet to be spot on. Your basic template looks reasonably comprehensive. I could nitpick, but if you are doing all those movements progressively and enjoying same I'd say your winning.

hurlsey

LuckyLloyd wrote: »

The body comp change allied to strength improvements will require diet to be spot on. Your basic template looks reasonably comprehensive. I could nitpick**, but if you are doing all those movements progressively and enjoying same I'd say your winning.

Diet daily
Breakfast-Porridge w/protein powder
Meal1-chicken salad
Meal2-eggs/rashers
Meal3-tuna
Dinner-SpagBol/Chicken Curry/Beef+Veg

Snacks-Nat/greek Yog, fruit,nuts

Supps Creatine/Glutamine/BCAAs

Ive spent a good bit learining the oly lifts they're not perfect but ive been told they are good, the conditioning is to aid in the bodycomp change

*my only downfall is tea, however i dont take sugar, i dont have cheats/binge
days

nitpick** feel free, id appreciate the input