Programme and frequency questions

runswithascript

My goals are strength and mass. I am going to my latest gym for more than a year now, but over that time I have had maybe 4 or 5 injuries that resulted in my either dropping part, or all of my programme for between two weeks and six weeks. This is very frustrating, as I have to watch the progress I have made fade away. Shoulder, knee, groin, quad, and bicep. Some of this was related to running, which I have dropped for now.

On reading about the injuries, I expect there may be some questions about my diet, warm up, and stretching, so these details are below:

Male, early thirties, weigh 84kg, and I am 5' 11". My diet consists of 5 real food meals every day, each consisting of a minimum of 30g of protein, and one of these is a homemade protein shake (protein yogurt, protein milk, nuts, peanut butter, berries, banana, and some oats) which I have in the gym when I am stretching, immediately after each session. I drink 750ml of water on the way to the gym.

Before each session I do 5 minutes on the rower, and some yoga stretches for another 20 minutes or so, some band pull aparts, and laying rotator curls with light weights. After each session I do stretches my old physio recommended to work on flexibility, this includes biceps, chest, shoulders, quads, calves, achilles, pelvic work, and spine work.

I am trying to get more sleep as this was something the physio mentioned.

Is it okay to just keep cycling through this three day routine below Monday - Friday, resting at the weekends?

*Some of the lifts below are a bit below what I can actually lift, just to be careful, and to focus on the correct form. I will reach the correct weight soon enough, increasing 2.5kg the next day whenever I complete the full sets. Current weights I am lifting in parentheses. No cardio.*

Day 1:

Squat 4 x 8 (55kg)
Walking Lunges 3 x 16 (35kg)
Laying leg curl 3 x 12 (32.5kg)
Seated individual leg extension 3 x 12 (unknown how much each of the plates on the machine weigh)
Leg lifts 3 x until failure
Leg raises 3 x until failure

Day 2:

Bench Press 3 x 8 (52.5kg)
Wide push ups 3 x until failure (12, 12 , 8)
Barbell (from chest) standing shoulder Press 4 x 8 (20kg)
Lateral raises 3 x 12 (8kg)
Frontal raises 3 x 12 (7kg)
Skullcrushers 4 x 10 (25kg)
Tricep cable pushdown 3 x 12 (19kg) (unsure if I should be using the rope or v-bar here)

Day 3:

Deadlift 4 x 8 (57.5kg)
Pullups 3 x until failure (5, 3, 2)
Landmine 3 x 8 (30kg)
Lat pulldown 3 x 12 (61kg)
Hammer curl 3 x 20 (30kg)
Alternating curl 3 x 20 (25kg)
Barbell 21s 1 (30kg)

I like the idea of a a 5 day split, for the time it gives for recovery, but maybe I am best sticking with this cycled over 5 days for the moment? Please let me know what you think.

Transform

runswithascript wrote: »

My goals are strength and mass. I am going to my latest gym for more than a year now, but over that time I have had maybe 4 or 5 injuries that resulted in my either dropping part, or all of my programme for between two weeks and six weeks. This is very frustrating, as I have to watch the progress I have made fade away. Shoulder, knee, groin, quad, and bicep. Some of this was related to running, which I have dropped for now.

On reading about the injuries, I expect there may be some questions about my diet, warm up, and stretching, so these details are below:

Male, early thirties, weigh 84kg, and I am 5' 11". My diet consists of 5 real food meals every day, each consisting of a minimum of 30g of protein, and one of these is a homemade protein shake (protein yogurt, protein milk, nuts, peanut butter, berries, banana, and some oats) which I have in the gym when I am stretching, immediately after each session. I drink 750ml of water on the way to the gym.

Before each session I do 5 minutes on the rower, and some yoga stretches for another 20 minutes or so, some band pull aparts, and laying rotator curls with light weights. After each session I do stretches my old physio recommended to work on flexibility, this includes biceps, chest, shoulders, quads, calves, achilles, pelvic work, and spine work.

I am trying to get more sleep as this was something the physio mentioned.

Is it okay to just keep cycling through this three day routine below Monday - Friday, resting at the weekends?

*Some of the lifts below are a bit below what I can actually lift, just to be careful, and to focus on the correct form. I will reach the correct weight soon enough, increasing 2.5kg the next day whenever I complete the full sets. Current weights I am lifting in parentheses. No cardio.*

Day 1:

Squat 4 x 8 (55kg)
Walking Lunges 3 x 16 (35kg)
Laying leg curl 3 x 12 (32.5kg)
Seated individual leg extension 3 x 12 (unknown how much each of the plates on the machine weigh)
Leg lifts 3 x until failure
Leg raises 3 x until failure

Day 2:

Bench Press 3 x 8 (52.5kg)
Wide push ups 3 x until failure (12, 12 , 8)
Barbell (from chest) standing shoulder Press 4 x 8 (20kg)
Lateral raises 3 x 12 (8kg)
Frontal raises 3 x 12 (7kg)
Skullcrushers 4 x 10 (25kg)
Tricep cable pushdown 3 x 12 (19kg) (unsure if I should be using the rope or v-bar here)

Day 3:

Deadlift 4 x 8 (57.5kg)
Pullups 3 x until failure (5, 3, 2)
Landmine 3 x 8 (30kg)
Lat pulldown 3 x 12 (61kg)
Hammer curl 3 x 20 (30kg)
Alternating curl 3 x 20 (25kg)
Barbell 21s 1 (30kg)

I like the idea of a a 5 day split, for the time it gives for recovery, but maybe I am best sticking with this cycled over 5 days for the moment? Please let me know what you think.

mobility first, can you pass all these mobility tests? - https://www.youtube.com/watch?v=L2fW2yvvVWw&index=1&list=PL7HyOap7lRnxTFiHXMtSpZqbAxRYp1rTp

BadBannana

If you're constantly injuring yourself, (and properly injuring yourself now not getting sore, not feeling a twinge, but actual injuries) you have form problems. There's plenty of tutorials online for the compound lifts, Alan Thrall for example.

I think your program is cat and you need a better one. Do 5/3/1 for beginners. Do it exactly as written. Do conditioning on your off days (jogging, hill sprints, cycling, or swimming) Don't be put off by the three week rate of progression, you set rep PRs every week