Adam07 trying to get back into it

[Adam07]

Hello everyone. I have been looking around at this forum for quite some time reading some posts and trying to learn. I am 17 years old about 5 foot 1 or so and 165 lbs. I have lifted weights through high school and at the beggining of this football season i weighed 180 lbs but about 3 games into the season i broke my finder. I could not lift uper body but that is not the worst of it, 5 games in i streched my mcl in my knee. After that squating killed me. So I have not lifted weights in about 8 weeks and I have lost 15lbs as a result. I would like to start posting my training here to get some feed back from older more experienced people. I will start lifting this coming Monday. This is the routine that I would like to use. I would like everyone to look at it and give me some feed back. If it is complete crap I will scrap it and start anew. I have tried to base if off of what i have learned from reading around here. So sorry for the long background post. Here it is

Monday-
Bench 5x5 (Ramping weight) 1x8
Front Squat 5x5 (Ramping weight)
Push press 5x5 (Ramping weight)
Over head Squat 5x5 (Ramping weight)
Dips 3x8
Grip work

Tuesday-
Snatch Grip Deadlift 5x5 (Ramping weight)
Power shrugs 5x5 (Ramping weight)
Bent over rows 5x5 (ramping weight)
Chin ups 5x5 (Ramping weight)
Dumbbell Snatches 3x8
Biceps

Thursday-
Cg Incline bench 5x5 (Ramping weight)
Back Squat 5x5 (Ramping weight)
Seated OHP 5x5 (Ramping weight)
Over head squat (Straight weight Set 3 from Monday)
Dips 3x8
Grip work

Friday-
Powerclean 5x5 (Ramping weight)
Power Snatch 5x5 (Ramping weight)
Rack lockouts from below knee 5x5 (Ramping weight)
Bent over rows 5x5 (Straight weight set 3 from Tuesday)
Pull ups 3xas many as I can do with bw
biceps

Let me know what you think
Adam07

 

[ZGzaZ]

That looks like too much volume to me, but it's your body...I don't see much progress on that program after 4 weeks, too many exercises, and too many exercises doing the same thing. How do you expect to get better and increase weight on so many exercises? I would look into Starr's 5x5, you'll get better increase in weight/strength from that program, and it was geared for football players. GL.

 

[Adam07]

Hey thanks for the reply. The only reason I did not do the intermedite 5x5 is because it is 3 days week and my school gym is open monday tuesday thursday friday. So i was not sure how to arange it to lift 3 days a week with back to back days or how to change it to 4 days. Any suggestions?

 

[ZGzaZ]

oh geez, that is rough. Weird schedule....umm, no other gyms in the area available huh?

 

[Adam07]

The only other gym around is the ymca and it is 30min away, and it doesnt even have a squat rack so....Pretty much its the only gym.

Does this help with the volume and the repeditive exercises?
Monday-
Bench 5x5 (Ramping weight) 1x8
Front Squat 5x5 (Ramping weight)
Push press 5x5 (Ramping weight)
Dips 3x8
Grip work

Tuesday-
Snatch Grip Deadlift 5x5 (Ramping weight)
Power shrugs 5x5 (Ramping weight)
Bent over rows 5x5 (ramping weight)
Dumbbell Snatches 3x8
Biceps

Thursday-
Cg bench 5x5 (Ramping weight)
Back Squat 5x5 (Ramping weight)
Seated OHP 5x5 (Ramping weight)
Dips 3x8
Grip work

Friday-
Powerclean 5x5 (Ramping weight)
Power Snatch 5x5 (Ramping weight)
Bent over rows 5x5 (Straight weight set 3 from Tuesday)
Chin ups 3xas many as I can do with bw

Thanks for all your help.

 

[Adam07]

I am going to bump this so its not so hard to find on monday.

 

[BiggT]

You picked good lifts, and you've clearly done some reading. It looks like a case of a little knowledge being deadly. The problem is you have a routine that looks 'good' because you have the best lifts known to man in it, but given your background and the fact that you're just coming back, it is totally inappropriate for you at this time.

Mon-Tues-Thurs-Fri works fine. You could do a few things....here's the options:

Upper/Lower.....or
Squats and pulls on a day/presses on another.....or
Presses and squats on one day/pulls on another

Let me know what sounds best to you....I recommend doing both back and front squats, then push the flat bench and the push press, use some solid assistance like CGBP and dips, but don't push them as main lifts (although you can at times). I would be happy to draw you something up.

BTW....was that a typo or are you 5'1"....of so, 5-1 and 180 is a tank, I imagine that seriously f-ed up some people on a football field if they don't know how to play with leverage.

 

[Adam07]

You picked good lifts, and you've clearly done some reading. It looks like a case of a little knowledge being deadly. The problem is you have a routine that looks 'good' because you have the best lifts known to man in it, but given your background and the fact that you're just coming back, it is totally inappropriate for you at this time.

Mon-Tues-Thurs-Fri works fine. You could do a few things....here's the options:

Upper/Lower.....or
Squats and pulls on a day/presses on another.....or
Presses and squats on one day/pulls on another

Let me know what sounds best to you....I recommend doing both back and front squats, then push the flat bench and the push press, use some solid assistance like CGBP and dips, but don't push them as main lifts (although you can at times). I would be happy to draw you something up.

BTW....was that a typo or are you 5'1"....of so, 5-1 and 180 is a tank, I imagine that seriously f-ed up some people on a football field if they don't know how to play with leverage.

Hey thanks a bunch. Yes that is a typo. I didnt even catch that. I am 5'11" give or take a half inch. I would really aperciate you drawing somthing up for me. I would acctually probably prefer to do squats and pull on the same day. Then presses on the other. That would be great.

I guess I kinda messed up the other way then what I used to readying on here. To many compound lifts. O well. I know I have lots to learn. Anything you can write up for me would be great. Thanks

Adam07

 

[BiggT]

Here is something, just a rough idea, you can modify.

Monday:

Push Press : 5x5 ramp weight
Close-Grip Bench: 5x5 same weight
Flat D-Bell Press: 3x12


Tuesday:

Power Clean: 5x3 ramp weight
Clean Pull: 4x3 ramp weight
Back Squat: 5x5 ramp weight


Thursday:

Flat Bench: 5x5 ramp weight, 1x8-12 backoff set
Dips: 5 sets, once you get 12 reps for all sets, start adding weight
STANDING overhead d-bell press: 3x12


Friday:

Front Squat: 5x5 ramp weight
Deadlift: 5x5 ramp weight
Chins : 5 sets, add weight when you get all 5x12
Biceps accessory stuff

What you're doing is training the push press, flat bench, front squat and back squat and power clean. The CGBP and dips will help the BP and PP. The DL will aid in pulling power, but if you start feeling rundown and your cleans and clean pulls lose some pop, cut back the DLs to every other week and alternate them with jump shrugs.

Stick in some decline situps when you see fit and you should be good. Milk the progress for all it's worth, when you stall you make little adjustments, like maybe 5-5-5-3-3-3-3 (to peak the lift) on front squats.....or 5x5 straight sets on Push Press (to load up on workload).....stuff like that. It'll depend on what needs what, but playing with volume is a good way. You shouldn't get stuck for quite a while, and by then you should know how to address it.

Also.....now that you cleared up the fact that you're NOT a 'little person' lol, eat up.....at 5'11" you have lots of room to fill out.

 

[Adam07]

Thanks biggt. I will defiantly do that one. The only lift thats not in there that I really enjoy doing is bent over rows, but with the powercleans, clean pulls, deadlifts, and pull ups that will most likely be plenty of upper back work.

I will start posting my training on monday. For anyone who wants to follow along on a scrawny little teenagers progress.

Adam07

 

[BiggT]

You can add in rows for 3x8 on Tues....then next little adjustment you can train them 5x5 as a main lift if you want.....you can also alt. them with DLs if DLs are too taxing weekly.....

I'll look forward to the journal.

 

[wakefib]

the program biggt posted for you is a really good program (i am working with a similar layout). my only concern is if you are still wanting to play football. are you training to play again? if so make sure you let us know what else you will be doing outside of this program so you don't over train.

 

[Adam07]

the program biggt posted for you is a really good program (i am working with a similar layout). my only concern is if you are still wanting to play football. are you training to play again? if so make sure you let us know what else you will be doing outside of this program so you don't over train.

This is my sr. year and our football season is over now. So I will not be playing anymore. The only other things I might be doing is jump rope and/or a few rounds on my punching bag.

I will for sure be uping my calories and lifting hard. I would say my goals are more geared toward strength; however I do want to gain size without gaining to much body fat. I know that some will come. That is just part of the game.

I am really looking forward to geting back into lifting. It is somthing that I enjoy and it looks like I have a good program to help me learn and get strong. Well thanks everyone again. I aprreciate the help.

Adam07

 

[Adam07]

Monday week 1

bw 165.5
push press
barx10
95x5
115x5
125x5
135x5
145x5
155x5
these were pretty easy. I have alot to gain on these.


cg Bench
barx10
95x5
155x5x5
this was kinda easy. i am not sure when to go up on accesory work?


flat db bench
50's3x12
these were kinda hard acctually? I was surprised.

backless sit ups
3x8
I love these. I just did them with bw but I will be adding weight next time.

Over all it was very good. I really enjoy lifting again. I can't wait untill tomorrow. I guess I will go eat now.

Adam07

 

[BiggT]

what did you end up eating? Yep, next week add 5 to the CGBP...add 10 if it was pathetically easy, but be careful, you don't want to be nearing failure right now.

 

[Adam07]

Ok I will just go up 5 on the CG Bench. It wasnt hard but I want to keeping adding weight so I will go easy.

For Dinner I ending up eating: 3 prok chops kind of medium sized, a big baked potato, rice, and a salad with a glass of milk and a gatoraid. I have know idea how many calories that is or anything but it seemed like quite abit to me. I will probably either have a tuna sandwich or a peanut butter sandwich later. What do you think?

Adam 07

 

[BiggT]

Sounds perfect to me. That's very similar to how I eat.

Yeah, have a tuna or PB and J sandwich before bed and wash it down with a glass of milk.

 

[Adam07]

week 1 tuesday
Power clean
145x3
155x3
165x3
175x3
185x3
Pretty easy i will be going up on these. I think i am doing good on picking easy weights.

Clean Pull
185x3
195x3
205x3
215x3
I really like these really like these. Nice and explosive

Back Squat
165x5
175x5
185x5
195x5
205x5
Harder than i wanted to be. I think it is just my knee geting used to being used again.

Bent over rows
140 3x8


Good work out. I hope my squats get back up there.

Adam07

 

[BiggT]

Strong power cleans.....and yeah, the squats will come back, it just takes a little time.

 

[Adam07]

week 1 wednesday
I guess this counts as training. Me and a friend of mine put on some boxing gloves and spared for about 5 three min. rounds. We were going pretty hard nothing to brutal. Most of the time i will be hiting a punching bag but hey when someone wants to let me hit them I will. lol. After that I did about 10 min of jumprope. Which was killer i am surprised how much out of shape I am. That was pretty much it for today.

Adam07

 

[Adam07]

O and my bw today was 170.5? how in the world did I gain 5 lbs? It has to be water weight. Anyone have an idea?

 

[BiggT]

5 lbs is nothing, it could be water from increasing cals. It could be that you normally weigh yourself in the AM and this was in the PM......hell, you could have drank a Gatorade then stepped on the scale....don't sweat it. AT your height 165 is very light and you once were in the 180s......this is a good thing, don't worry at all.

 

[Adam07]

5 lbs is nothing, it could be water from increasing cals. It could be that you normally weigh yourself in the AM and this was in the PM......hell, you could have drank a Gatorade then stepped on the scale....don't sweat it. AT your height 165 is very light and you once were in the 180s......this is a good thing, don't worry at all.

I am happy to be gaining weight I was just surprised that I had gained 5 lbs. I hope it keeps coming.

I have a question that I was curious about. I haven't came across this yet since I started back lifting. Probably because I havn't deadlifted yet, but why would my max deadlift be 405 and my max squat be just like 305? Doesn't that seem to be a little off? Porbably just a weak squat. o well just wondering if you had an idea.

If you are wondering why i am posting at this time while i should be in school it is because school is closed today because of a winter storm. So i'm not skipping. lol.

Adam07

 

[BiggT]

Everybody has stronger lifts due to builds and leverages. My best deadlift is over 100lbs more than my best squat. Some people are built better for either squatting, or pulling, or pressing. Typically, most are more gifted on 2 of the 3.

If you squat ATF with a closer stance and you pull conventional and you're not sporting copious amounts of abdominal fat, your DL will more than likely be higher than your squat.

 

[Adam07]

Ok that makes since. I guess the reason why I thought maybe it was off is because no one else at the school gym squat ATG. Thanks for all the help
Adam07

 

[Adam07]

Well today since school was closed I couldn't go to the gym. So I went out in my 4 wheel drive pick up and did some 4 wheelin in a few feilds.

I did a ton of eating today just being at home. I feel huge now.

Well as far as training went I just did BW stuff.
regular push ups 3x50
Incline push ups 2x25
Decline push ups 2x25
I am not sure what to call this I had someone hold my feet and I did like hand stands. 2x10

bw squats 3x20
one legged squats 2x8(each legTh)
These were really hard.

This was a fun workout. But I want to get in the gym. Hopfully they will open it up tomorrow.

Adam07