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