plz evaluate routine

[Yarg!]

this isnt a body building routine or anything, just something geared towards running. i did track in hs and just getting back into running so i thought id just do it to help me stay in shape, so its nothing insane. ill probably bulk up in about 5 months till then...

monday/wed/friday

warmup
squats 3x12-20
sldl 3x12-15
roman chair weighted situps 3x12
hanging leg raises 3x12
pullups 3x8-10
dips 3x8-10
upright rows 10 reps, then right away mil press 10 reps, - thats 1 set, x 3


thats pretty much it. what do u guys think? cheers.

 

[SaiBoT]

this isnt a body building routine or anything, just something geared towards running. i did track in hs and just getting back into running so i thought id just do it to help me stay in shape, so its nothing insane. ill probably bulk up in about 5 months till then...

monday/wed/friday

warmup
squats 3x12-20
sldl 3x12-15
roman chair weighted situps 3x12
hanging leg raises 3x12
pullups 3x8-10
dips 3x8-10
upright rows 10 reps, then right away mil press 10 reps, - thats 1 set, x 3


thats pretty much it. what do u guys think? cheers.

The routine for that purpose seems to be fair...

Why don't you try super-setting breathing squats w pull-overs across a bench? Those are good for the lungs and rib cage expansion

Anyway I think you should cycle the rep range like this: 1st week High on Monday/Friday and low reps on Wednesday, 2nd week you would be doing low reps Monday/Friday and high on Wednesday, 3rd week do it as 1st week and so on.

 

[highlander555]

What sort of distances are you wanting to run. I ask because when you say runner, you could be talking sprinting, or even a marathon. The difference could be pretty large when you are trying to design a workout.

Oh, +1 on Saibotica's suggestion to cycle your rep scheme thoughout the week. This should allow you to lift heavier or lighter on certain days depending on your amount of reps, which is a great way to avoid over training.

 

[musketeer]

If you're doing endurance running then I'd guess you need 4 moderate-difficult runs per week. Just do the 5x5 on 3 other days.

If you want to do your routine, do the ab stuff last. You need to have your abs intact to lift freeweights - screw what Arnie says about doing them first so you don't rush them at the end, it's pathetic reasoning.

Shaft the upright rows and replace with powerclean and pushpress, in this order:

Powerclean & push press
squats 3x10
lunge 3x10
pull-ups 2x near fail
dips 2x near fail
needsize incline situps 2xfail
hanging leg raises 3x12

 

[enigma4dub]

waiting to see what kind of distance you are running before dolling out any advice. specific interval days? hurdles? lay out the running first...

 

[Yarg!]

If you're doing endurance running then I'd guess you need 4 moderate-difficult runs per week. Just do the 5x5 on 3 other days.

If you want to do your routine, do the ab stuff last. You need to have your abs intact to lift freeweights - screw what Arnie says about doing them first so you don't rush them at the end, it's pathetic reasoning.

Shaft the upright rows and replace with powerclean and pushpress, in this order:

Powerclean & push press
squats 3x10
lunge 3x10
pull-ups 2x near fail
dips 2x near fail
needsize incline situps 2xfail
hanging leg raises 3x12

thanks this one looks fucking sweet. can i swap lunges for SLDLs? and power cleans for hang cleans instead? i doubt my weak ass quads will recover if done 3x a week.

sry i didnt check back sooner, but right now im not running very far. im trying to build up a base first, not so much intervals as just trying to add some distances. in hs i could manage 8-10 miles pretty well, so i want to get atleast a 6-7 miles at around 8-9 minute pace, base, before starting the intervals and shortening up the times. the goal ultimately is to be able to run 6-7 miles at a 6/7 minute mile pace. thnx again

 

[musketeer]

Hey, do what feels right - mix in more exercises like deads instead of squats or bench instead of presses - probably better to do the 5x5, but you're best off doing something you want to!

 

[SaiBoT]

What sort of distances are you wanting to run. I ask because when you say runner, you could be talking sprinting, or even a marathon. The difference could be pretty large when you are trying to design a workout.

Oh, +1 on Saibotica's suggestion to cycle your rep scheme thoughout the week. This should allow you to lift heavier or lighter on certain days depending on your amount of reps, which is a great way to avoid over training.

Thanks, That's the idea! and it can also be boring doing the same stuff over and over again. It's very important to keep things technical and interesting at the same time, by enjoying what we are doing.

 

[Elementality]

I think 5x5 is a good routine to follow if you do a lot of outside of the gym exercise. I may switch back to it myself pretty soon as a full 4 day split is just way too exhausting when I'm trying to do sports.