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- Oct 26, 2005
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Little bit of background:
I used to be a big, weak fatso. I was tipping the scales around 190ish at about 15 years old. I started boxing Christmas of last year and dropped down to roughly 150 without loosing too much strength and actually gaining some. 150 isn't too cool a weight to be sitting at for me though, because I'm 6'1. Not only that, I'm really not happy with my strength levels, and am struggling for a way to improve them. I'm a 17 year old amateur boxer who's been following a powerlifter's 3-day pull-push-squat split for awhile now. I've stepped up my face-stuffing to sherdog-appropriate levels. Unfortunately, I'm still a little bitch when it comes to moving big iron, but atleast I'm a bitch thats improving and gaining some weight now.
My lifting goals are basically just to improve my limit strength for now because I'm relatively new to lifting smart. I know I can achieve these goals following the 3 day split, but because of time constraints I'm having trouble devoting 3 days to lifting, and it'd be alot better for me if I could cram it into 2 days. I can pull off 3 if it's necessary, but I never feel like I can put in enough while sparring after a tough day of squatting, benching, etc.
Thanks to the search function, Carnal's treatise and the stickies, my routine looks like this:
pull
db snatch/deadlift 5X5
still legged deadlift 4X8
pull-ups/bent-over rows 4X8
barbell shrugs 4X8
push
DB Bench 5X5
overhead press 4X6
close-grip bench 4X8
dips 3X5
squat
back squat 5X5
box squat 4X6
good mornings 3X8
step-ups 3X8
Supplemented with weighted/intense BW core work in the form of dragon flags, planks, hanging leg raises, ab wheel, weighted sit-ups, saxon side bends, etc.
First of all, any advice on that 3 day split would be appreciate to double check that I'm doing alright, but more importantly I'd like to know some of your suggestions on how to cram this into a 2-day routine effectively... I've read about full body work, using opposite movements, etc and was a bit overwhelmed, so I'm turning here for some advice. Just as a sidenote, while I mentioned I'd like to improve my limit strength, I'm looking for the most carry-over into my boxing in the long run, though I think I'm using quality exercises, if there's anything you guys would suggest I'd be grateful.
Any other info you need I'll be happy to provide. Thanks for the help, sherdoggers
I used to be a big, weak fatso. I was tipping the scales around 190ish at about 15 years old. I started boxing Christmas of last year and dropped down to roughly 150 without loosing too much strength and actually gaining some. 150 isn't too cool a weight to be sitting at for me though, because I'm 6'1. Not only that, I'm really not happy with my strength levels, and am struggling for a way to improve them. I'm a 17 year old amateur boxer who's been following a powerlifter's 3-day pull-push-squat split for awhile now. I've stepped up my face-stuffing to sherdog-appropriate levels. Unfortunately, I'm still a little bitch when it comes to moving big iron, but atleast I'm a bitch thats improving and gaining some weight now.
My lifting goals are basically just to improve my limit strength for now because I'm relatively new to lifting smart. I know I can achieve these goals following the 3 day split, but because of time constraints I'm having trouble devoting 3 days to lifting, and it'd be alot better for me if I could cram it into 2 days. I can pull off 3 if it's necessary, but I never feel like I can put in enough while sparring after a tough day of squatting, benching, etc.
Thanks to the search function, Carnal's treatise and the stickies, my routine looks like this:
pull
db snatch/deadlift 5X5
still legged deadlift 4X8
pull-ups/bent-over rows 4X8
barbell shrugs 4X8
push
DB Bench 5X5
overhead press 4X6
close-grip bench 4X8
dips 3X5
squat
back squat 5X5
box squat 4X6
good mornings 3X8
step-ups 3X8
Supplemented with weighted/intense BW core work in the form of dragon flags, planks, hanging leg raises, ab wheel, weighted sit-ups, saxon side bends, etc.
First of all, any advice on that 3 day split would be appreciate to double check that I'm doing alright, but more importantly I'd like to know some of your suggestions on how to cram this into a 2-day routine effectively... I've read about full body work, using opposite movements, etc and was a bit overwhelmed, so I'm turning here for some advice. Just as a sidenote, while I mentioned I'd like to improve my limit strength, I'm looking for the most carry-over into my boxing in the long run, though I think I'm using quality exercises, if there's anything you guys would suggest I'd be grateful.
Any other info you need I'll be happy to provide. Thanks for the help, sherdoggers