My Workout

[doinitbig]

Hey all I have a few questions about the workout I have been doing latley. First off here is some information about myself I am a college athlete where I do track and field (high,long,and triple jump) as well as a soccer player in college to. Right now i am in track season and usually we will do abs and like 2 types of olympic lifts MWF and on T/TH we will do plyos and some sort of core plate workout. I also go to the gym on my own though and workout on M,T,TH,F. On Monday i will usually do upperbody with heavier weight and less reps, tuesday is lower body heavier weight, thursday is upper body high rep/less weight and friday I will just switch upsomeleg exercises and do a bike class and might add some extrareps to some ofmyleg workouts. If anyone could comment on what they think about this it would be greatly appreciated. O and if you need any more information about my workout just leave one.




Thanks!

 

[al420]

Bro - you are over training I would think - that is a ton of work. I would just do the Oly lifting and Plyo work and leave the rest of your energy for the feild/track. If you have gas int he tank after your Oly lifts and Plyo work you aren;t pushing them hard enough, IMO.

 

[doinitbig]

Yea i could see how id be over training, but i do my track practice in the morning and then lift later in the day, here is the lifts i do on my upper body days:


Monday-

Flat Barbell Bench - Max Sets of up to 3-5 reps
Incline Dumbbell Bench -3-4 sets of 6-10 reps
Lat Pull Downs/ Standing rope pulls to neck- superset 3-4 times with 8-12 reps
Incline DUmbbell Curls- 3 sets of 6-10 reps



Thursday-

Barbell Bench Press- 3 sets of max reps (either 95 or 135lbs.)
Skull Crushers- 3-4 sets of 5-10 reps
Superset rope pulls to neck and lat pull downs- 3-4 sets with 8-12 reps
Superset hammer curls/tricep push downs- 2-3 sets of 8-12 reps




thats it for my upper body, not much just a little bit and then on my legs day i usually will just do one day unless im feeling good that week and might do a lil extra another day. Ill usually do single leg lunges, box squats, leg extensions, leg curls, adducter/abbducters and thats bout it, then stretch every night. If anyone could maybe suggest another type of workout for me I would really appreciate it. I just feel like I need to be in the gym sometimes just cause I love to work out, but if im overtraining then this is not helpin me at all, ive just been doin this workout for about 2 weeks now and im going to switch the exercises every 2-3 weeks.

 

[Garett546]

dude you need some back workouts..

 

[doinitbig]

ok so far im overtraining and i need more back workouts, anyone that can actually give me some real advice on what they might suggest would be really appreciated.



Thanks

 

[s8nlilhlpr]

Some real advice would be ask your coach? If he has you doing Oly lifts, then he must know what he's doing. Tell him you want more lifts for later in the day, and ask what he suggests so it doesn't interfere with your normal training.

I'd stick to something simple myself

squat, bench, press
and
squat, deadlift, row

just alternate them

 

[al420]

ok so far im overtraining and i need more back workouts, anyone that can actually give me some real advice on what they might suggest would be really appreciated.

Slow down killa...

Didn't I write if you want to lift more you were leaving too much on the table w/ the Oly lifting. I can barely get my ass out of bed for work b/c I lay it out there when I train!

I understand wanting to 'look' better, and really at your age if your eating a lot throwing some curls and skuls in is fine, but the Oly lifting is plenty of back work assuming your Deadlifting, Cleaning, and doing some rows...like in most every Oly program in the world. I can see the need/want for a bench day - maybe do that after a game/track practice and do arms w/ it?

 

[doinitbig]

the olympic lifts we do r pretty much squats, cleans with push press, n snatches. But we have mainly just been doin cleans with press n squats latley. We would do like 5 sets of 5 or 6 reps for each lift. We would do cleans with press n squats M,W,F.

 

[mad dipz]

ya' doing all that work, you're just gonna stay skinny. the key to getting bigger is diet and recovery, and you're doing way too much in a day for even these effects to do their thang.

 

[ZGzaZ]

Hey all I have a few questions about the workout I have been doing latley. First off here is some information about myself I am a college athlete where I do track and field (high,long,and triple jump) as well as a soccer player in college to. Right now i am in track season and usually we will do abs and like 2 types of olympic lifts MWF and on T/TH we will do plyos and some sort of core plate workout. I also go to the gym on my own though and workout on M,T,TH,F. On Monday i will usually do upperbody with heavier weight and less reps, tuesday is lower body heavier weight, thursday is upper body high rep/less weight and friday I will just switch upsomeleg exercises and do a bike class and might add some extrareps to some ofmyleg workouts. If anyone could comment on what they think about this it would be greatly appreciated. O and if you need any more information about my workout just leave one.

??????? What are your questions.......you didn't ask any.... ??

 

[Protobuilder]

the olympic lifts we do r pretty much squats, cleans with push press, n snatches. But we have mainly just been doin cleans with press n squats latley. We would do like 5 sets of 5 or 6 reps for each lift. We would do cleans with press n squats M,W,F.

Sounds about perfect for someone at your level. STick with it and get stronger as quickly as possible. That's a good meat-n-potatos program.