unusual workout

[SteveQ]

Hello everyone,

I work out fairly regularly and have been practicing BJJ for about 4 months now

A couple of years ago I started exercising to lose weight and lost about 40 lbs but have been plateaued for about about a year so I was looking around the internet and here and came across an interesting plan - wanted to get your feedback because some of you really seem to know a thing or 2 about lifting and strength

by the way, I am 26 years old 5 foot 10 inches, 210lbs - i want to get to about 190 or so but maintain as much strength as possible. I am reasonably strong - probably not by the standards of this forum, but in terms of the world in general. (squat 195 - 225 3x10 for example)

anyhow the plan is to do a whole body workout 3 days per week and 3 cardio days each week. I know you fellas arent real big on cardio, but I am trying to slim down so I dont have a heart attack when I'm 50. On each of the lifting days you do the whole body but hit one group extra hard. Sets are 3-4 x 6-10

so it might be

Monday (leg intensive)

heavy:
Squats
Front squat

light:
incline Bench
military press
Pullups
dips


Wednesday (pull intensive)

heavy
BOR
Deadlifts

light:
dumbell bench
lunges
upright rows

Friday (push intensive)

heavy:
Overhead press
Barbell bench
skull crushers

light
pullups
farmer walks
back flys


so i'd like to hear from some of the experienced guys who hang out here - is this retarded? Does it jive with my goals/body type?

I really appreciate it

/leaves to do curls in the squat rack

 

[takeahnase]

No need for all the light stuff.

Day 1:
Squats
Front squat
Farmer's Walk

Day 2:
Deadlifts
BOR
Chinups

Day 3:
Barbell bench
Overhead press
skull crushers
Back flys

 

[graedy]

How about this:

Day 1:

- Heavy upper push
- Medium lower
- light upper pull
- weakpointtraining

Day 2:

- light upper push
- heavy lower
- medium upper pull
- weakpoint

Day 3:

- medium upper push
- light lower
- heavy upperpull
- weakpoint


With heavy being something like 5x3, medium 5x5 and light 5x10 or anything the like.
Like that you have 3 wholebody sessions with alternating intensities for each movementpattern.

 

[spiral]

Day 1:

- Heavy upper push
- Medium lower
- light upper pull
- weakpointtraining

Day 2:

- light upper push
- heavy lower
- medium upper pull
- weakpoint

Day 3:

- medium upper push
- light lower
- heavy upperpull
- weakpoint

This looks interesting... I'm currently doing a 5x5 starting strenght routine, but this got me really interested, because I can see I should vary the number of reps from time to time... I think I'll give it a try once I reach my currents lifting goals (which are weak as hell anyway).

 

[mmuhr2]

i am about the same size as you, i have a couple recommendations:
first of all, i dont think anyone here is against cardio, were just against uneducated buffoons who are more concerned with how they look than their physical fitness in haalth or who claim lifting heavy is too dangerous
your routine definitely looks like something with some potential. i myself do something similar. i do the push/pull/squat routine from the faq but i start heavy and as i get fatigued during the workout i lower the weight and add a few reps. for example, squat 5x5, front squats 4x6, lunges 3x8 or something like that. according to your original proposal, if you really hit the intensive group hard then you should be too weak to do much for the other parts with effectiveness so i believe you just stick with one day for each rather than trying to fit in some of everything every day. but as with everything, you can try it and see how it works and make adjustments constantly, rather than trying to perfect something on paper before you get started

 

[SteveQ]

How about this:

Day 1:

- Heavy upper push
- Medium lower
- light upper pull
- weakpointtraining

Day 2:

- light upper push
- heavy lower
- medium upper pull
- weakpoint

Day 3:

- medium upper push
- light lower
- heavy upperpull
- weakpoint


With heavy being something like 5x3, medium 5x5 and light 5x10 or anything the like.
Like that you have 3 wholebody sessions with alternating intensities for each movementpattern.

I really like this variation and think I am going to go with it, but I have one question -- what precisely do you mean by 'weakpoint'? for the heavy movments of the day? a search for 'weakpoint' turned up a lot of stuff so will someone please just explain it briefly?

 

[SteveQ]

according to your original proposal, if you really hit the intensive group hard then you should be too weak to do much for the other parts with effectiveness so i believe you just stick with one day for each rather than trying to fit in some of everything every day.

I actually am a little worried about that and will def have to make adjustments as I go -- I'm really just looking to shake things up for a while and this routine is intriguing


thanks for all the input guys, i do appreciate it

 

[booher]

the plan doesn't look all that bad so the best answer you can get is try it for a week or two and see how you feel.

 

[Mark Limbaga]

decent plan, let's just adjust some things

1. since you are trying to lean out (which i assume by your stats) pick 1-2 exercises at most to go heavy with

the others we will do a lot of volume to amp your ****bolism