Critique My Workout Please

Discussion in 'Strength & Conditioning Discussion' started by GoonLife, Oct 31, 2010.

  1. GoonLife

    GoonLife White Belt

    Joined:
    Oct 28, 2010
    Messages:
    23
    Likes Received:
    0
    Could you guys offer suggestions to help me improve my offseason workout? It's a football workout but I also want it to benefit my fighting. Also keep in mind it is specifically geared to football so there are bodybuilding type lifts included because the goal is to build and maintain size as well as strength.

    Monday
    Bench press 5x5
    Incline bench 4x10
    Triceps extension 4x10
    Skullcrushers 3x15
    Shoulder raises 3x10
    Shrugs 3x20
    Band pull ups 3x30

    Tuesday

    Squat 5x5
    Power clean 5x5
    Calf raise 3x15
    Leg curl 3x15
    Leg press 3x10
    Back extension 2x25
    Hammer curls 3x10
    Straight bar curls 3x10
    Reverse curls 3x10

    Thursday

    Bench press 5x5
    Shoulder press 4x10
    Triceps extension 4x10
    Skullcrushers 3x15
    Shoulder raises 3x10
    Shrugs 3x20
    Tire flips

    Friday
    Squat 5x5
    Power clean 5x5
    Deadlift 5x5
    Calf raise 3x15
    Leg curl 3x15
    Back extension 2x25
    Preacher curls 3x10
    Reverse curls 3x10
     
  2. wushurichard

    wushurichard White Belt

    Joined:
    Oct 28, 2010
    Messages:
    88
    Likes Received:
    0
    can i suggest dropping some weight training for more conditioning and perhaps put some sticky hands drills in there

    thansk you
     
  3. pliftkl

    pliftkl Green Belt

    Joined:
    Sep 19, 2007
    Messages:
    1,298
    Likes Received:
    47
    Location:
    Austin, TX
    If you lift heavy with progression and have excess calories, you will get big. There's an advantage in football to being heavier (to a certain extent), but there's no inherent advantage to having a big bicep or a big tricep. I think you could cut out more than half of the work that you do in the gym and still get great results. For example, you have 85 reps of direct tricep work in addition to the 65 reps of bench variations. You'd be hard pressed to convince me that the 150 combined reps for your triceps are somehow critical to your football goals. It's also very unlikely that you've ever screwed up in a big play because your biceps were not strong enough.
     
  4. Cratos

    Cratos Banned Banned

    Joined:
    Jan 30, 2008
    Messages:
    7,356
    Likes Received:
    1
    Looks good, TS. You are well on your way.

    Good luck with your training goals in the future.
     
  5. silvasurfer5253

    silvasurfer5253 Purple Belt

    Joined:
    Jan 3, 2010
    Messages:
    1,886
    Likes Received:
    961
    I like the split, but the second day I would supplement 3 x10-15 for the 5 x5. One day for power, one for technique and endurance. Also, I'd add some more back exercises on Monday, and Thursday.
     
  6. GoonLife

    GoonLife White Belt

    Joined:
    Oct 28, 2010
    Messages:
    23
    Likes Received:
    0
    I mean I'm already lifting heavy progressively on my base bench/squats/powercleans, wont doing the other lifts just help me get even bigger? And I could be wrong but I've heard having more muscle mass makes it easier to gain strength, so I think having bigger biceps or triceps would help my bench.
     
  7. pliftkl

    pliftkl Green Belt

    Joined:
    Sep 19, 2007
    Messages:
    1,298
    Likes Received:
    47
    Location:
    Austin, TX
    More isn't necessarily better. You can add some size to your arms by working them directly. However, you'll probably find that your arm size tracks closely to your overall body weight, and much less so to your arm workouts. If your arm size is tracking body weight, then it makes sense to just focus on the big lifts that stimulate overall body growth. What you are doing isn't inherently wrong, but I think you are chasing something that will have very limited returns for you.


    I usually give people the opposite advice: form follows function. If you want to get big, get strong and your body will adapt. Having strong triceps can definitely help your bench, the question is whether doing an extra 85 reps of triceps work after your bench is helpful at all. I'm not going to suggest that the extra work is necessarily harmful, but I will say from anecdotal experience that when I backed way off of the assistance exercises my core lifts got stronger faster.

    You mention that this is your off season lifting routine. What does your on season routine look like?
     
  8. Kennethguye

    Kennethguye Yellow Belt

    Joined:
    Oct 20, 2008
    Messages:
    245
    Likes Received:
    0
    Location:
    Compton, California
    if you stick with that routine, you ll be a beast in no time, good luck ts
     
  9. GoonLife

    GoonLife White Belt

    Joined:
    Oct 28, 2010
    Messages:
    23
    Likes Received:
    0
    Well I'm focusing on my core lifts so wouldn't doing extra arm/leg workouts be just an added benefit? I mean I guess it would be one thing if I was focusing on those lifts rather than my core lifts, but since I'm doing my base lifts first when I have all my energy will doing extra work be a dertiment? Or are you saying that the added lifts geared towards building size are just unnecessary?


    On season workouts are just supposed to maintain the strength and size you build during the spring and summer but right now we're working with a new conditioning coach who doesn't really know what he's doing so I'm not getting much out of it.
     
  10. pliftkl

    pliftkl Green Belt

    Joined:
    Sep 19, 2007
    Messages:
    1,298
    Likes Received:
    47
    Location:
    Austin, TX
    I'm primarily arguing that they are unnecessary (at least to the extent that you are doing them). Detriment? I don't know. I propose anecdotally for me that taking out those extra sets seems to help me recover better, but I'm probably twice your age, so recovery is harder for me.
     
  11. toonie

    toonie Tuesday

    Joined:
    Oct 29, 2009
    Messages:
    1,901
    Likes Received:
    10
    How long are your work-outs with all that work? If it's less than an hour and a half, you would probably do better to axe a lot of your isolation lifts and use more weight for your core lifts and use longer rest times. Because if you can get through all that work in less than 1.5 hours, you're probably not using enough weight.

    Plus, doing all that accessory work is just going to drain you and make it harder for you to recover. 2-3 Accessory for a work-out is fine after your core lifts. They're called accessory because they are there to help your core lift. You have 5-8 accessories per workout!

    Read the FAQs if you haven't already to understand why more work isn't necessarily better. Keep it simple.

    edit: Just curious, what are your numbers for the squat/bench/deadlift, how much do you weigh and how long have you been weight training?
     
  12. Deathmonkey

    Deathmonkey Blue Belt

    Joined:
    Apr 23, 2009
    Messages:
    812
    Likes Received:
    1
    Location:
    Peoria, Az
    You're doing a lot of weight lifting, are you doing anything else? What about distance running or sprinting? Are you doing any speed, agility, balance or quickness drills? What about power lifting for overall strength, and stability ball for core strengthening? I'm not trying to rip you kid I'm being serious. If you want to be the best athlete you can be, then you need to train like an athlete not a bodybuilder.
     
  13. Tosa

    Tosa Red Belt

    Joined:
    Oct 23, 2008
    Messages:
    9,068
    Likes Received:
    242
    Location:
    Somewhere else
  14. Aleks Sytsevich

    Aleks Sytsevich Super Saiyan

    Joined:
    Aug 2, 2010
    Messages:
    1,687
    Likes Received:
    651
    Location:
    Winnipeg
    If the goal is size and strength, perhaps one of the 5x5 from the faq would be better suited. Typically assistance work is to strengthen weak points for the compound lifts. ie - GHR for weak hams, cgb for weak bench lock out.

    Rip's view is that your body is a link, and assistance is used to strengthen the weak parts. However, dependent on where you are in terms of overall strength or cns development, you are probably a weak link everywhere. Using the big four alone could be greatly beneficial to you, and the mass will come with a surplus of calories.

    Check out one of the Starr 5x5s, there's some in the faq. Or, check out the starting strength wikia -- there are quite a few there as well (not too mention SS itself)
     
  15. Aleks Sytsevich

    Aleks Sytsevich Super Saiyan

    Joined:
    Aug 2, 2010
    Messages:
    1,687
    Likes Received:
    651
    Location:
    Winnipeg
    When Tosa tells you something, it's in your best interest to listen. I have found that he has a wealth of info re: S+C.

    Tosa=cool
     
  16. vision1

    vision1 Purple Belt

    Joined:
    Jan 8, 2006
    Messages:
    1,694
    Likes Received:
    10
    Improved with questions in quote
     
  17. tinker_190

    tinker_190 Brown Belt

    Joined:
    Oct 9, 2005
    Messages:
    3,342
    Likes Received:
    733

    I love the way Westside is set up, but I feel that, for me at least, I want a program with very specific protocol so that I know exactly what I need to do when I'm in the gym.

    Also, tosa, in your opinion, how well does Westside put on muscle?
     
  18. Tosa

    Tosa Red Belt

    Joined:
    Oct 23, 2008
    Messages:
    9,068
    Likes Received:
    242
    Location:
    Somewhere else
    That's one thing about westside, there's so many options in terms of which exercises to do. It could easily be overwhelming.

    I've never done Westside, so I can't speak from experience (although at some point in the future I might like to try it, if for no other reason than I think I'd learn something from the experiene).

    But the combination of heavy work with the main lifts, and solid effot on the assistance work should work quite well. That said, any powerlifting program that isn't low volume, combined with sufficient eating should produce gradual muscle gain, even if some do work better than others.
     
  19. yocan

    yocan Orange Belt

    Joined:
    Jan 10, 2010
    Messages:
    471
    Likes Received:
    0
    I like westside did it for 2 months (the skinny bastard one) and gained 12 lbs or so.Then my goals changed.

    Its in westside but I didn't see it in the OP, grip strength. I would think that would be huge in football. I wasn't big enough to play until I was in college then it was too late. But I would think if you can't hold on to the guy your screwed.

    I also think some sort of ply work is absolutely necessary. Again westside incorporates that in most of their programs. You can get in shape later which appears to be your plan, but plyos take as long as size and strength to develop.
     
  20. GoonLife

    GoonLife White Belt

    Joined:
    Oct 28, 2010
    Messages:
    23
    Likes Received:
    0

    It lasts about 1 and a half to 2 hours. I've been lifting for around two years and I squat 350, deadlift 405 and bench 210.
     

Share This Page

  1. This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register.
    By continuing to use this site, you are consenting to our use of cookies.