New routine.. input would be awesome

[JDid23]

Soccer is coming to an end, and it's time to start lifting!!!!

Thanks to EM for helping me make this routine.. Wanted to get a few opinions before i made it final, but it definitely looks like something i'd love doing


Day 1
Squat 2x5-8
OH Press 2x5-8
(Light lat pulldown warmup for chins)
Chinups 3 sets of sub failure--
Standing Calves 6 sets of 8-30
Hypers 2x10-15

Day 2
BB Bench 2x5-8
BB Row 3x5-8
DB Pullover 3x10-15
CGBP 2x8-12
Abs
Lat Raises 2x8-12?

Day 3
Light(er) Squats- 1x8-12-- good form check?
Deadlift work up to a set of 6
Walking Lunges 2x20
Dips 3 sets of sub failure
Incline DB 2x8-12
Alt. DB Curls 2x10 (per arm)

 

[Tblock1]

Looks good except if you are only benching once a week I think you could do like 4 sets of 5-8 instead of only 2. I just can't see you making huge improvements on the bench with only 10-16 reps of bench per week. Just my opinion though.

 

[ExtraMile]

i said to wait and add the lateral raises later on because i didnt think you needed them but what do other people think?

flat bench 2x5-8
close grip bench 3x6-8
incline db 2x8-12

thats 44-64 reps of bench a week actually...

the sets listed are work sets and not including warmup sets

 

[nouse4one]

If what you want to run makes you feel like your legs are going to fall off you should consider some thing like this:
Day 1
Squat 2x5-8
OH Press 2x5-8
(Light lat pulldown warmup for chins)
Chinups 3 sets of sub failure--
Standing Calves 6 sets of 8-30
Hypers 2x10-15

Day 2
Incline DB 2x8-12
BB Bench 2x5-8
BB Row 3x5-8
DB Pullover 3x10-15
CGBP 2x8-12
Abs
Dips 3 sets of sub failure


Day 3
Deadlift work up to a set of 6
Bent Over Row
Walking Lunges 2x20
Lat Pull down
reverse fly
Alt. DB Curls 2x10 (per arm)

 

[JDid23]

If what you want to run makes you feel like your legs are going to fall off you should consider some thing like this:
Day 1
Squat 2x5-8
OH Press 2x5-8
(Light lat pulldown warmup for chins)
Chinups 3 sets of sub failure--
Standing Calves 6 sets of 8-30
Hypers 2x10-15

Day 2
Incline DB 2x8-12
BB Bench 2x5-8
BB Row 3x5-8
DB Pullover 3x10-15
CGBP 2x8-12
Abs
Dips 3 sets of sub failure


Day 3
Deadlift work up to a set of 6
Bent Over Row
Walking Lunges 2x20
Lat Pull down
reverse fly
Alt. DB Curls 2x10 (per arm)

BB Row and Bent Over Row are the same thing.... Also, i wouldn't want to do Incline DB before BB Bench because i want to focus more on increasing BB Bench and have Incline DB as more of an accessory lift

 

[ExtraMile]

jdid, do the pullovers after CGBP on workout 2.

Ill explain the reason I helped him come up with the routine.

jdid gets bored easily like me and said a big part of his lifting is enjoying it, so we got together all the exercises he liked and made a routine from them

I seperated deads and bb row because when deads get heavy it can be hard on your lower back doing bent over rows after, that is my experience anyway

dips on a day with no bench because jdid said bench really puts his dip strength down and he already cant do many

walking lunges because they are a good assistance for both deads and squats as they work quads hams and glutes. I thought hypers and lunges would be plenty of assistance for him, when starting out I had two workouts which i alternated and did no assistance for squats or deads and did fine. only exercises I did were squats, deads, chins, dips, flat bench, pullovers, bent over row and bradford presses. I suggested this to him but he said it looked boring lol

 

[Big_BK]

Soccer is coming to an end, and it's time to start lifting!!!!

Thanks to EM for helping me make this routine.. Wanted to get a few opinions before i made it final, but it definitely looks like something i'd love doing


Day 1
Squat 2x5-8
OH Press 2x5-8
(Light lat pulldown warmup for chins)
Chinups 3 sets of sub failure--
Standing Calves 6 sets of 8-30
Hypers 2x10-15

Day 2
BB Bench 2x5-8
BB Row 3x5-8
DB Pullover 3x10-15
CGBP 2x8-12
Abs
Lat Raises 2x8-12?

Day 3
Light(er) Squats- 1x8-12-- good form check?
Deadlift work up to a set of 6
Walking Lunges 2x20
Dips 3 sets of sub failure
Incline DB 2x8-12
Alt. DB Curls 2x10 (per arm)

Few things i would change personally. EM said you get bored easily which works great with one of my suggestions. Bench one week and the next week do over head work. Perosnally i cant squat and then do overhead press. they are both big compound movements that take alot out of you. You also might want to try throwing in some squat variations like zerchers (which suck, after you try them once you will know why, lol), front squats, etc.

 

[ExtraMile]

Few things i would change personally. EM said you get bored easily which works great with one of my suggestions. Bench one week and the next week do over head work. Perosnally i cant squat and then do overhead press. they are both big compound movements that take alot out of you. You also might want to try throwing in some squat variations like zerchers (which suck, after you try them once you will know why, lol), front squats, etc.

when i worked out at home the only squatting i did was heavy ass zercher squats because i had no squat racks so i would deadlift it up, rest it on my knees and then hook my arms under

those were the days

on the week were you do overhead change those db presses to flat IMO, no need to do overhead then incline, what do u think to that BK? lots of swithcing involved though and may be hard to keep up with PR's

 

[JDid23]

Few things i would change personally. EM said you get bored easily which works great with one of my suggestions. Bench one week and the next week do over head work. Perosnally i cant squat and then do overhead press. they are both big compound movements that take alot out of you. You also might want to try throwing in some squat variations like zerchers (which suck, after you try them once you will know why, lol), front squats, etc.

thanks for lookin man... i wouldn't say i get bored too easily, i just haven't had enough time to distinguish between what i really like and dislike

I know that you're much more experienced than i am so i do want to take your advice.. however, as EM said, PRing on the major lifts is something that i'd like to be doing on a weekly basis. if i switch up OH Press with another lift (maybe BB Rows, but that's right after bench.. or dips/incline DB? do you think that would be okay.

as far as adding new squat variations, i want to be able to get to a respectable back squat before i do anything new. My right quad got banged up in soccer this year, so i don't want to get too crazy on the squats

thanks again

 

[ExtraMile]

if you only wanna do shoulder press every so often and/or switch it with things alternate it with incline BB and get rid of the incline db presses

lol the whole point of this was something you would enjoy and get decent gains from so you didnt end up swithcing all the shit around.

as i keep saying choose somethin and bust out handfuls of pr's every session with it for as long as you can like that other guy with a journal on here who is currently doing that every workout lol

i admit i am not the best at keeping the same routine for a long time though

 

[Big_BK]

Try it and see where it goes man, everything always looks nice on paper but not in real life, you will have to change the routine no doubt to revolve around you. I thrive off low reps and get the best repsonse from that kind of training but others seem to do well with high rep high volume so give it and try and see how it goes.

 

[Tblock1]

i said to wait and add the lateral raises later on because i didnt think you needed them but what do other people think?

flat bench 2x5-8
close grip bench 3x6-8
incline db 2x8-12

thats 44-64 reps of bench a week actually...

the sets listed are work sets and not including warmup sets

Yeah but to get stronger at barbell bench he needs to do more than just 2 sets in my opinion. I guess it's just because I've been doing smolov jr for bench so I'm doing 44-64 reps x3 per week. I think since he is starting a new routine he can bench like 2x per week, and if he has signs of oevertraining he can lower it.

 

[JDid23]

dam i have to be more consistent in my thinking

EM- i actually wanted to start with something like a 2 day alternating routine with the compounds.

I think that that is my best bet for getting my lifts up.. how does this look? If i "get bored quickly" i'll try the routine that you helped me with.




Day 1
Squat
Row
OH Press
Dips

Day 2
Squat (lighter)
Deadlift
Bench
Chins


not sure on the sets, but i would like to stay between 5-8 reps

also EM.. i know i've thanked you before, but i just want to do it again. Everyone on here has been awesome, especially you and saibot for me.