My Routine, open for suggestions....

Discussion in 'Strength & Conditioning Discussion' started by AxeGrinder, Jan 6, 2006.

  1. AxeGrinder

    AxeGrinder Purple Belt

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    ok, here it is...looking to improve over all strength, and definitely want to get bigger in the process...I'm trying to keep things as basic as possible on the bigger lifts, except for grip training, which is my favorite...

    Generally on all the big lifts I try to keep it lower reps, more sets...

    Monday: Deadlifts, Upright Rows, Bent over Rows
    Tuesday: Sqauts, (open for something else on this day, need suggestions)
    Wednesday: Bench Press, Dumbell Press
    Thursday: (grip day), COC's, Pinch Block, Thick-Bar, Rope Climbing, basically whatever I feel like doing...
    Friday: Recover, maybe a short run
    Saturday: (bodyweight stuff) Push-ups, Pull-ups, Dips, weighted dips
    Sunday: not really sure what to do on this day, suggestions?..

    anyway, if it seems a little too basic, its becuase I have a job where I lift alot to begin with (I work at a nursery where I lift trees and shit all day), and I also do alot of training for boxing so, cant spend all the time lifting...
     
  2. HULKAMANIA

    HULKAMANIA Blue Belt

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    I wonder why you squat and deadlift on back-to-back days. I think you might make better progress if you were to spread them out more. You might deadlift Monday, squat Friday, and then recover on Saturdays and Tuesdays (with your lighter bodyweight stuff on Sundays). You could really spread them out however you want to, but I think you definitely should have a minimum of 72 hours between hard sessions of those two lifts--a minimum.

    Also, I wouldn't sweat having 2 off days in there. With extra boxing training and whatnot, you might need them.
     
  3. Brad Morris

    Brad Morris Green Belt Professional Fighter

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    It doesn't hurt to have two rest days per week.

    And I agree that having squats and deadlifts on consecutive days is too much if you are going to lift heavy on both days.
     
  4. onslaught61

    onslaught61 White Belt

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    include some pullups in there at least. i do deads on my leg day and have a separate day for the back.
     
  5. AxeGrinder

    AxeGrinder Purple Belt

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    if you look where I said bodyweight day, I mentioned pullups in there...
     
  6. Mark Limbaga

    Mark Limbaga Amateur Fighter

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    mon: lower body
    tue: active rest
    wed: horizontal and vertical pressing
    thu:MMA
    fri: GPP/bodyweight
    sat:MMA
    sun:rest
     
  7. AxeGrinder

    AxeGrinder Purple Belt

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    I do my boxing before I do all of this, so there is no point to have specific days for that, since boxing is every day no matter what...plus I'm getting into lifting a lot more now, its fun...
     
  8. Mark Limbaga

    Mark Limbaga Amateur Fighter

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    Thats jut my suggestion since you also want to allow some rest days.

     
  9. Duncon76

    Duncon76 Blue Belt

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    I would do

    Monday: Deadlifts,, Weighted Chin Ups
    Wednesday: Bench Press, Dumbell Press
    Thursday: (grip day), COC's, Pinch Block, Thick-Bar, Rope Climbing, basically whatever I feel like doing...
    Friday: Recover, maybe a short run
    Saturday: (bodyweight stuff) Push-ups, Pull-ups, Dips, weighted dips
    Sunday: Stretching, all kinds
     
  10. onslaught61

    onslaught61 White Belt

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    my bad, but i would do them on back day. incorporate your bodyweight stuff to the corresponding days would be better imo.
     
  11. onslaught61

    onslaught61 White Belt

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    no leg work?
     

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