Routine help

[Mr. Dug]

just bastard wrote something along these lines out, only for it to say i needed to log in again when i tried to post it meaning i lost all of it and need to re-write everything. grrr

anyway, my weight lifting has been on and off for ages, just half-hearted really. so gonna change that as of now and post a prototype routine to get some feedback on if possible

gonna be a long post so bear with me. ive read the stickies and other weights related articles; T-nation etc.

so i started lifting weights a few years back, thinking the more machines i got round in 1 session the better my workout would be. then i discovered sherdog and started making adjuctments to my routine. when it got to the point of being a good routine (i think) that could lead to some good results, i switched boxing gyms to a very good one which demands alot of time and effort put into training, both in the gym and out (like all good gyms should i guess). so after i started boxing at this gym, i lifted weights kinda sporadically and without any real goals and without really pushing myself like i should. but at that time i needed to work on my fitness and endurance to get it to the sort of level it needs to be to compete in amauter boxing. now my fitness is at that sort of level and i can re-cover much quicker from a physically draining session i feel its time to start over with the weights and do things properly.

i box at least 4 times a week with 20 minutes travelling time each way
sunday: 10am - 11.45
if i dont make sunday ill go on a monday: 7pm - 8.15
tuesday: 7.30pm - 8.45
thursday: 7.30pm - 8.45
friday - 6.30pm - 7.45

should say now that boxing is my priority and weights come second, but that shouldnt stop me from getting stronger should it?

also, ive just turned 19, im 6ft1/185cm and weigh 180lbs/81kg <-- for the time being my weight has gotta stay the same for boxing

goals: 1.5 x bodyweight bench press, 2 x bodyweight squat, 2 x bodyweight deadlift and 1 x bodyweight SOHP

routine:

bench day: bench press (sometimes will do weighted dips instead)
close grip bench
SOHP - if im doing heavy bench ill do light SOHP then swap next time
dips
tate press/skullcrushers

squat day: back squat
powerclean into front squat
stifflegged deadlift
calf raises (i know i know, but let me off on this one)

deadlift day: deadlift
stifflegged deadlift
BOR - barbell or dumbell
pullups
various shrug things, still havent got shrugs working for me and its really
bugging me now

i do core and grip work too but probably dont work the grip stuff enough

so what you think of this and how can i improve it?
what sort of sets/reps would help me get to my goals best and what sort of weight to use?
do you think i should do weights on days i go boxing so i have full rest days or should i go boxing one day then do weights the next?
and lastly, am i right in thinking that my goals should be easily achievable without being detrimental to my boxing?

thanks in advance

 

[Tone C]

I am not going to comment on the routine but you might find that after logging in again you can normally use the back button/right click and it returns you to your unposted post and allows you to post it...if that makes sense.I found that out the hard way after typing some long posts out...

Oh one thing though,why not have a look here www.rossboxing.com you might find some good stuff and he is a boxer too...

 

[Mr. Dug]

yeah i looked at some of his stuff but weights wise, my goal is to get stronger at those lifts, like a powerlifter, not a boxer. but at the same time i dont want to mess up my boxing cos of it. so im also asking is this feasible

 

[oyaji poi]

you might be interested in reading Pavel Tsatsouline's work, especially Power to the People. In the book it teaches a lot about how to lift safely, plus it is meant for what he refers to as "wirey strength". meaning getting really strong without gaining too much size. Pavel weighs about 185-90 and pulled almost 600lbs in a comp last year.

http://www.tc.umn.edu/~keen0018/ptp.htm

this article sort of explains it. basically, lots of heavy lifting on a limited number of movements. his mantra is lower the reps, increase the sets and rest time, increase the weight.

Ross Enamait's books would be a great ideaa too.

 

[EkL]

insetad of doing stiff legged deadlifts twice in a weak, you can switch one of those out for romanian deadlifts. they're very similar, but it'll hit your posterior chain in a slightly different way.

 

[Mark Limbaga]

its good since it focuses on the basics but can be made simplr

 

[Standard]

your routine seems pretty good, the main suggestion i would make would be to start with say squat, then go to bench and then to deads. The reason being that your going to have the most time off between posterior chain lifts.

For shrugs go heavy, i see soo many people at my gym go wayyyy to light on shurgs,

 

[Mark Limbaga]

your routine seems pretty good, the main suggestion i would make would be to start with say squat, then go to bench and then to deads. The reason being that your going to have the most time off between posterior chain lifts.

For shrugs go heavy, i see soo many people at my gym go wayyyy to light on shurgs,

ON the other side of the coin, if you're deadlifting and power lceaning heavy, you can skip the shrugs

 

[Mr. Dug]

oyaji poi - thanks for the Pavel Tsatsouline idea, id never have thought of him and im gonna get all the info i can soon as possible, so starting now really
ElK - would it make matter which day i did romanian DLs instead of SLDL?

so far, cos i got college and other commitments to think of, i was thinking
monday: bench and run
tuesday: squats and boxing
wednesday: off, full rest day
thursday: boxing
friday: deadlift and boxing
saturday: active recovery so maybe a light jog?
sunday: boxing

on days i do boxing and weights, i'd have a period of roughly 6/7 hours rest inbetween. weights around 12 then boxing round 6.30 or 7.30 starting time

im gonna get some straps for shrugs so my grip doesnt give out when going heavy as it has done in the past, and also work on my grip more.

i used to use a half arsed version of the 5x5 plan but didnt know how to implement it properly.
got this off exrx.net as a powerlifting program. its an 8 week cycle and id take 15% of my current 1rm and add it on again, so id have my 1rm + 15% and have that as my goal for the next 8 weeks. so id be doing 60% of my 1rm + the 15% (or 60% of 115%)

Week....Sets x Reps....% Projected 1RM ... <<--- this is for the big 3, then 2 sets of 8-12
1..............2 x12..............60 ................... reps for assistance lifts.
2..............2 x10..............65
3..............2 x 8...............70
4..............2 x 6...............75
5..............2 x 5...............80
6..............2 x 4...............85
7..............2 x 3...............90
8..............2 x 2...............95

is this plan a worthwhile idea or not?

 

[oyaji poi]

try it and tell us how it goes. then you'll know for sure. may as well start trying things and finding out what works good for you.

 

[Mr. Dug]

haha good call. i think before i read so many different things i couldnt decide on one to try. but yeah youre right, time to stop analysing and start lifting
thanks for all the comments and advice folks

 

[EkL]

I like doing SLDL on my deadlift day, as a RDL mimics an actual deadlift much more closely.

 

[takeahnase]

got this off exrx.net as a powerlifting program. its an 8 week cycle and id take 15% of my current 1rm and add it on again, so id have my 1rm + 15% and have that as my goal for the next 8 weeks. so id be doing 60% of my 1rm + the 15% (or 60% of 115%)

Week....Sets x Reps....% Projected 1RM ... <<--- this is for the big 3, then 2 sets of 8-12
1..............2 x12..............60 ................... reps for assistance lifts.
2..............2 x10..............65
3..............2 x 8...............70
4..............2 x 6...............75
5..............2 x 5...............80
6..............2 x 4...............85
7..............2 x 3...............90
8..............2 x 2...............95

is this plan a worthwhile idea or not?

Am I understanding this correctly: You'd do 2*12 reps at 60% on say squat in week 1, then 2*10 reps in week 2 and so on and then 2*2 in week 8?

If yes, I would say that (a) you might want to work low reps straight from the beginning and not only starting half way through the program, I don't see you gaining much strength weeks 1 to 5 (b) the problem with the above is that it's very specific (2*6 in week 4 at 75% of your projected maximal strength). If you are not extremly well trained that degree of specificity is useless. Just my opinion.

 

[Mr. Dug]

yeah you got it right. i know what you mean by mentioning the rep scheme, but i searched and searched for powerlifting programs and couldnt really find any apart from exrx.net and bobybuilding.com so picked exrx.net. mainly cos i have no idea how to progress with the weights im doing, i used to do my own take on the 5x5 plan but didnt get anywhere cos i didnt know how to increase weight for maximum benefit etc. when i did weights without a strict goal or plan i tended to go too easy most of the time and not really be moving up in weight lifted.
if you can point me in the direction of programs you think would cater to my targets better id be very grateful