What one of these workouts should I do ?

Discussion in 'Strength & Conditioning Discussion' started by scouser0151, Jul 4, 2010.

  1. scouser0151

    scouser0151 White Belt

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    I want power and I want a bit of size (main goal is power/strengh and Ive herd you will gain a bit of size any way on a power strengh workout).

    Am thinking of doing this workout I found what do use think (bold is the workout I've come up with the bit under it is the program)

    fullbody exerices
    clean and press

    upper body push exercise
    bench press

    upper body pull
    reverse bent over row

    lowerbody exercise
    deadlift

    Posterior Chain exercise
    pull throughs



    fullbody exerices
    farmers walks

    upper body push exercise
    mill press
    upper body pull
    pull ups
    lowerbody exercise
    lunge
    Posterior Chain exercise
    Romanian deadlifts


    fullbody exerices
    clean and press
    upper body push exercise
    close grip bench

    upper body pull
    Bent Over Two-Arm Long Bar Row

    lowerbody exercise
    squat
    Posterior Chain exercise
    Self-assisted Hamstring Raise




    Model 3: The Concurrent System

    The Concurrent system is when various traits are emphasized during one workout and
    through the course of a training week. These workouts are often full body workouts. You
    would find an athlete using methods training for strength, power and muscular endurance
    during one workout.

    This is sometimes referred to as the
     
  2. paolo27th

    paolo27th Black Belt

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    No, just do one of the routines in the FAQ.
     
  3. BrassBalls

    BrassBalls Banned Banned

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    Ask Tosa what to do.
     
  4. scouser0151

    scouser0151 White Belt

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    What would be a good set of exercises for that workout tho ?

    And I mite just do this then

    sun
    squat 5x5
    step ups 5x5
    pull throughs 4x10

    mon
    bench 5x5
    Barbell rows 5x5
    mill press or push press 5x5

    tue
    cardio

    wed
    clean and press
    deadlift 5x5
    chinups 4 sets as many as I can do

    thursday
    off

    friday
    cardio and either bw circuit traning or complexs with a light weight

    sat
    off

    Any problems with this ?
     
  5. callador

    callador Blue Belt

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    I think it looks pretty good. Just always be open to mixing things up when you start to hit a plateau. Having said that, 5x5 can take you places!
     
  6. paolo27th

    paolo27th Black Belt

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    The problems I see in red, nothing major tho.
     
  7. Bennayboi

    Bennayboi Yellow Belt

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    Is this an article or a question?
     
  8. scouser0151

    scouser0151 White Belt

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    I will change the step ups to reverse lunge and do 3-4 x 12-15
    Do you think its worth adding in either stiff deads or weight bridges(never tried these) ?

    I sort of know how to do the clean and press as I used to have to do it for squats when I was younger by cleaning the bar over my head then squat,more recently Ive been using them for cardio with my old punch bag,it only weighs around 50 lbs but you end up proper fucked when you have done like 5 sets of 20 reps .

    So for that day am thinking of doing c&p 3 x 10 then 5x5 deadlift then 3 weeks later swap them around 5x5 c&p


    By the way am newish been training since the beginning of the year, been training hard only thing what has set me back is not enough food and trying to lose weight and gain muscle (which did work at the start )
    Am on ws4sb at the moment but am going to finish the 12 weeks I said I was going to do.3 weeks to go.

    This is what the new workout will look like

    sun
    squat 5x5
    reverse lunge 4x10
    pull throughs 4x10

    in the night bike ride (my legs don't feel sore intill the next day)

    mon
    bench 5x5 (say 3 weeks later swap to close grip for 2 weeks)
    Barbell rows 5x5 ( should I do reverse rows to work the biceps as well as the back ?)
    mill press or push press 5x5 (swap these 3 weeks later)

    tue
    cardio-bike ride

    wed
    clean and press 3x10 (then 3 weks later swap to 5x5)
    deadlift 5x5 (swap when I change the c&p)
    chinups 4 sets as many as I can do

    thursday
    off

    friday
    cardio:by doing this YouTube - 135 lb Barbell Complex - www.hocevarperformance.com

    and then this

    burpes-pushups
    bench dips
    squat-push-pull
    Do each one timed

    sat
    off


    Bennayboi it's an article I come across on some forum and I thought it looked good but I have never seen someone do it before.
     

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