Time for a revamp...

[Shades McCool]

As the upcoming second year of medical school draws near, I am about to tailor my workout routine. So let me run my changes by you all to see what you think...

Monday:
Bench
Hang clean
Squat
Weighted dips
3 sets of some sort of bis
Weighted Abs

Tuesday:
Some sort of short cardio session (20 min) like rowing

Wednesday:
Squat
Push press in front
Deadlift

Thursday:
Some sort of short cardio session (20 min) like rowing

Friday:
Bench
Hang clean
Squat
Weighted dips
3 sets of some sort of bis
Weighted Abs

I just do not like rowing at all, I would rather hang clean. Also I feel like doing incline on Wednesday is holding my flat back. I feel like I have gotten to the point where I can't improve on my bench as well unless I start putting on weight. I lost some weight being sick and now I can only get 285 for 4 and then half a rep and it is very discouraging.

Everything else is still moving though even though deadlifting was tougher than it should have been last week. Maybe I can attribute that to coming off being sick and taking two weeks off deadlifting.

Hit me up with your thoughts and comments and questions!

 

[Protobuilder]

What’s there to say? You’ve got one squat, one push, and one pull each day. LoL Can’t go wrong really.

What’s your set/rep scheme layout for each day? Are you sticking to the intermediate 5x5 scheme of progression (1x5 on M, 1x3 on F, for example)?

 

[BiggT]

What you have outlined looks fine, 'on paper' I see no reason that shouldn't work for you.

Yes, I also agree that you reach a point where you're handling so much weight on pressing, that it becomes impossible to make gains in both flat and incline bench, so picking one or the other and pushing that along with an overhead lift seems to always work well, no matter how strong you get.

Being sick and a layoff of more than a week cause slight deconditioning to volume and workload and weightloss from not being able to eat properly for a time contributes to an overall weaker/lighter feeling........the deadlifting felt harder for any one of these reasons, or some combination of all of them. You'll also reach a point (with a 500 DL it will be sooner, rather than later) where you'll have to either alternate DL with some other less taxing pull every week, or DL on 3 week waves, with 3 weeks of another less taxing pull in between. Hang cleans are a good choice if you're pushing the DL as the more you pull from the floor will contribute to blowing yourself out. I also don't love rowing, but if your deads are heavy enough and you're proficient in the oly lifts and not using weenie 'getting the form down' weights, your back gets plenty of work and you don't miss the rows one bit.

With med school, how is the free time? Do you have ample time to train?

 

[Shades McCool]

Well with medical school I get up early in the day and go ahead and go to school (2 blocks away) and start studying at about 7:00. I study till lunch and go upstairs and eat on our big ass lounge floor. Then Ill go back down and start studying again at about 1. I'll then study till about 2 or three. Then I am done with school for the day. I usually go workout as soon as I am done with school.

So all in all I have time to workout if I stay disciplined with my schedule....which I don't have a problem doing.

 

[Cynical Simian]

What’s there to say? You’ve got one squat, one push, and one pull each day. LoL Can’t go wrong really.

What’s your set/rep scheme layout for each day? Are you sticking to the intermediate 5x5 scheme of progression (1x5 on M, 1x3 on F, for example)?

Agreed. Unless you're doing 3x20 for squats and deads or some absolutely crazy rep scheme, it looks fine. Maybe throw in some chins or pull-ups on Wednesday to isolate the inner latz.

 

[super_rice]

On wednesday, I recommend adding in front squats as a replacement for light backsquats. They will help your cleans. You may also look into throwing in dynamic pulling work to help your deadlifts/cleans as you look to be pulling with your back too much.

Monday
1) Bench
2) Hang clean
3) Back squat
4) Weighted dips
5) 3 sets of some sort of bis
6) Weighted Abs and weighted hypers

Wednesday
1) Front Squat (for 3's)
2) Push Press or even rack jerks
3) Deadlift or heavy clean pulls
4) Hamstring curls or GHRs and chins

Friday
1) Bench
2) Full clean
3) Back Squat
4) Weighted dips
5) 3 sets of some sort of bis
6) Weighted Abs