Functional strength

[GroundNPound]

I am looking to build my functional strength while losing weight I am on the right track with losing the weight it is slow but steady. I have been hardly able to breath with a lung infection/pnuemonia for the past 3 weeks or so but when I get back I am going back to lifting. I have a setup and it goes a little something like this...

Day 1
Bench 5x5
DL 10x5
Pull ups (as many as possible with assistance)
Cardio

Day 2
Squat 5x5
Cleans 10x5
Gd Mrns 5x5
Cardio

Day 3
Cardio
Swimming
Plyos

Repeat...

I know that it is not much but I will also be doing either BJJ, Stand up or wrestling every night with this.

For my cardio I do HIIT on a different machine every day (if it even matters on this section of the forum )

What do you all think?

 

[JPC]

That is a lot of work for the low back and no overhead work. Deadlifts, cleans, goodmornings, and squats all hit the low back hard. Only bench for pushing. I would replace goodmornings with overhead press.

 

[maori rule all]

what about bent over rows for your traps, shoulder and biceps that will be very functional as you wrestle and do bjj because you bear hug alot in the clinch and try to control the person. I would replace good mornings with BOR and for cardio i think you should get a sand bag and just lift it and toss it and run with it pretend It's an oppenent and throw it about, that will help functional strength and your cardio.

 

[takeahnase]

10*5 seems a lot for both Cleans and DL. As another poster noted, too much lower back work relative to the rest.

Day 1:

DL/Cleans alternate weeks
OHP
Chins

Day 2:

Squat
Bench
Bent over Rows

Day 3:

Whatver

 

[Mark Limbaga]

I'd pick between rows or cleans and stick with one first... I'd scrap Gms for the meantine and definitely add an overhed press

 

[Lusst]

Don't treat your deadlift as an assistance lift. 10x5...WTF?!

Give it it's own day, or the S&P Gods will NOT be happy.

 

[SmashiusClay]

More and more these days I'm moving away from puling any significant weight on the deadlift for anything above a single, might just be me but I feel my form breakdown and the effect it has on my recovery is just too big a price for it. Multiple sets of singles are a thing of beauty, can't believe I did'nt start doing them earlier.

 

[oyaji poi]

how much rest you taking between singles? and how many sets? aaaannnd...what else ya doing after that?

just curious.

 

[SmashiusClay]

how much rest you taking between singles? and how many sets? aaaannnd...what else ya doing after that?

just curious.

I rest until I feel ready to pull again, depends upon the weight as to how long that is. The number of sets is dependant upon the weight as well, lighter weight more sets.

With a light weight (80-85% of 1RM) I might well only take 1-2 minutes between sets and pull 6-10 sets. When I go up near my max I'll only be doing 3 sets and resting 5 minutes between sets.

I like doing front squats afterwards and some sort of upper body pull.