Opinions On Routine.

Discussion in 'Strength & Conditioning Discussion' started by ExtremeStandard, Jul 20, 2010.

  1. ExtremeStandard

    ExtremeStandard Yellow Belt

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    I've noticed every time I begin working out that I seem to gravitate to a more isolating bodybuilders routine thinking I have to work each muscle group separately to achieve a proper workout for the body. I've decided that I must hammer out this habit and start a very basic 5*5 routine I've added some variations that I believe I can handle, but it still follows the same clearly identifiable rep scheme.

    Monday
    Bench Press 5x5
    Back Squats 5x5
    Dynamic Rows 5x5
    One Arm DB Snatches 3x10 (10 reps per arm to complete a set)
    Dips 5x5

    Core Work
    Decline Sit-ups
    Leg Raises
    Russian Twist
    DB Dead lift Twists
    Side Bends
    V sits
    Each done 2x30

    Forearm Work
    Forearm Roll-ups
    Forearm Bar with 10lb weight at end
    Reverse and Normal Wrist Rolls

    Pinch Work
    Plate Holds

    Calf Work
    Donkey Raises
    Seated Calf Raises
    One Leg Raises

    All Core Work, Forearm Work, Pinch Work, and Calf Work stays the same so revert back when I just say "Core Work" etc. And you'll know what I did.

    Tuesday Conditioning
    I do multiple things HIIT, Hill Sprint, Odd object lifting, etc. No specific style.
    Core Work

    Wednesday
    Military Press 5x5
    Deadlifts 5x5
    Back Squat 5x5
    Pullups 5x5
    Chin ups 5x5
    Core Work
    Forearm Work
    Pinch Work
    Calf Work

    Thursday Conditioning
    Same as Tuesday

    Friday
    Bench Press 5x5
    Back Squat 5x5
    Dynamic Rows 5x5
    Power Cleans 5x5
    High Pulls 5x5
    Core Work
    Forearm Work
    Pinch Work
    Calf Work

    Saturday
    Just Conditioning
    No direct core work on this day I only to core 5x a week

    Thanks for any advice and opinions.
     
  2. ssjmawson

    ssjmawson White Belt

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    Looks reasonable, probably too much assistance work but I'm sure someone with more knowledge can verify that. Have you tried just using the basic 5x5 template on the stronglifts website? You can find it here, I'd certainly recommend it as a good place to start.
     
  3. Tosa

    Tosa Red Belt

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    Why not just use one of the routines here: http://www.sherdog.net/forums/f13/faq-update-beginner-intermediate-routines-1210858/

    You can add some grip work, and conditioning, and can be modified. However, you're current routine has to many exercises, no clear plan of progression, and there's no reason to do that much in the way of core work, calf work, or forearm/grip work.

    What are your specific goals? What is your lifting experience?
     
  4. ExtremeStandard

    ExtremeStandard Yellow Belt

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    I have looked a several 5x5 routine templates and just thought I give myself a few other things to play with in my routine, but my first realistic thought was when I wrote this routine down on paper was to just do 3 basic exercises for 5 to 8 months like Bill Starr's basic 5x5 and get rip roaring strong on those then go to a more open routine like this with a 5x5 background feel to it still.
     
  5. ExtremeStandard

    ExtremeStandard Yellow Belt

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    You think so Tosa, I do have the primary lifts in there I just like to incorporate other full bodied exercises, maybe though i may inhibit direct strength gains. I'm not into looks just getting strong.
     
  6. ExtremeStandard

    ExtremeStandard Yellow Belt

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    My lifting experience was I used to play football and did lifting and lots of exercise as a young guy then stopped for quite a while. But to be honest I had a bodybuilding routine when I started out and I kept that so this is different.
     
  7. PowerHungry

    PowerHungry Oh yeah!

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    Tosa's right. Too much going on. There's a lot of good but there's also a smorgasbord routine of stuff. It's always like you want to accomplish everything or hit every part of your body that needs work in one session. Your 5x5 exercises alone on most of those days would thrash you much less all the additional assistance work.
     
  8. LZD

    LZD Purple Belt

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    I think you should just do bill starr's 5x5, add a couple of sets of core work at the end of each session, like 3 sets of one exercise, and maybe do some core work on off days if you really want to.... your original post shows way too much. it would be ineffective.


    there's a recent thread you'll be able to easily find with mark rippetoe's opinions on core work. back squats, deadlifts, BORs and other compound lifts do go a long way to strengthening the core.
     
  9. ExtremeStandard

    ExtremeStandard Yellow Belt

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    I added the other exercises to give myself a larger arsenal of things to get good at, I want to mix up some explosive exercises, with some stability exercises, I don't know maybe it's not worth it my way. I do all the core so that it's dynamic I'm working every core muscle not just the show abs you know, plus I can handle it too I have a strong core as is. The forearm/pinch work is for more powerful hands on dead lifts as I get heavier in weight. The calf work obviously so that they aren't left out strong calves provide stability in many lifts.
     
  10. ssjmawson

    ssjmawson White Belt

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    If I were you I'd concentrate on getting better at the main lifts before worrying about stability and explosiveness. These will increase with the 5x5 anyway, and you don't want to burn yourself out on accessory work. The basic 5x5 has worked for countless others, give it a go for 2-3 months and see how you feel.
     
  11. Carongt

    Carongt White Belt

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    ^^this. Have you actually done the 5x5 routine yet as is? It can be ok for a few weeks but will get grueling very fast. It looks like you got your basic 5x5 from the eclipse version in the FAQ which is the one I'm on. All I did was add in pullups/chinups at the end of each session in alternating fashion and on my "off" days (Tue, Thur, Sat) I'll add in any kind of assistance/conditioning/core work that I feel I might need or am up to. Trust me I'm a fairly fit individual but once you do 5x5 deadlifts at a fairly decent weigt, then follow them up with squats, you'll just be glad when the workout is over.
     
  12. DEVILsSON

    DEVILsSON Black Belt

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    Unless you plan to live at the gym cut the work in half.
     
  13. grrthetree

    grrthetree Green Belt

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    That's ALOT of exercises. ALOT. Have maybe 4 or 5 exercises if you want, but up the intensity so that you don't have the juice for 10 more exercises. Then throw in core work maybe twice a week, and grip once or twice. Again with the core work, lower the volume. It's alot.
     
  14. glennpendlay

    glennpendlay Yellow Belt

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    too much work. way too much.
     
  15. facedancer

    facedancer Warning: ***hole

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    How long are you at the gym Monday? 2 hours?
     
  16. zx

    zx adventurer

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    Why? Is 2h a day bad?
     
  17. facedancer

    facedancer Warning: ***hole

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    You reach a point where lifting becomes counter productive. Monday at least has way too much going on. 2hrs was generous...that routine would probably pass 2 hours.
     
  18. KnightTemplar

    KnightTemplar Halloween Belt Platinum Member

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    I stand by to be corrected by those who know more than me(i.e. most people on Sherdog:redface:)but I believe 90 minutes is the maximum length of time for weight training. After that, you are simply over-training.
     
  19. PowerHungry

    PowerHungry Oh yeah!

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    There is no set time or amount of time to determine when someone is overtraining or overreaching.
     
  20. Keith Wassung

    Keith Wassung <img src="http://img210.imageshack.us/img210/4586/

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    Its imperative that you follow a workout of this type with a precise post workout recovery plan. You will need two Newcastle Brown Ales. Move them from the fridge to the freezer 23 minutes before the end of your workout. You want them just one notch above slush freezing.
     

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