Workout check

Discussion in 'Strength & Conditioning Discussion' started by initialdproject, Jan 21, 2006.

  1. initialdproject

    initialdproject Blue Belt

    Joined:
    Nov 7, 2005
    Messages:
    522
    Likes Received:
    0
    ok, I just need some feedback.


    I am basicly doing urban's workout that he has at his site with some add ons.

    Day 1(mon)- pull day
    Dead lift
    Weighted Pull-ups
    Stiff legged Dead lifts
    Bent over row
    Upright Rows
    Ab Wheel rollouts
    Power Iron Coils
    Swiming

    Day 2(tue)-
    Sprints
    Rock Climbing

    Day 3(wed)- press day
    Barbell Flat Bench press
    Tate press
    Dumbbell incline Bench press
    Military press
    Skull Crushers
    Pushups(either weighted or plyo)
    Weighted Sit-ups

    Day 4(thur)-
    Sprints
    Rock Climbing

    Day 5(fri)- squat day
    Ass to the grass, rock bottom, as low as you can go Back Squats
    Box squats (make sure the box is low)
    Front squat
    Good mornings
    Saxon side bends
    Power Iron Coils
    Swiming

    Day 6(sat)-
    Long run(endurence)
    Day 7(sun)-
    rest


    Basic work out, just doubts about climbing and other add ons.

    Thanks.
     
  2. hughes

    hughes Beltless Bum

    Joined:
    Apr 11, 2002
    Messages:
    1,216
    Likes Received:
    1
    Location:
    Scotland
    Get rid of the add ons, if you think you can do 5 main exercises then your ab work, and doing that 3 times a week, you are superman or something.
     
  3. SmashiusClay

    SmashiusClay Avatar of Cyttorak

    Joined:
    May 27, 2005
    Messages:
    6,442
    Likes Received:
    10
    Location:
    England
    Agreed, way too much assisstance work for anyone not on steroids. Case in point: you have weighted pull ups, bent over rows and vertical rows all on the same day; you noly really need one. Same thing applies to your other workouts putting 5 assisstance exercises into your bench day seems excessive.

    You also made no mention of grip work, which is very important.
     
  4. graedy

    graedy Brown Belt

    Joined:
    Jan 3, 2003
    Messages:
    3,363
    Likes Received:
    0
    Location:
    Germany
    Your choice of exercises is good. But you are doing too much. I would recommend one main exercise and 3 assistance on push and pull and 2 assisntance on squat.
     
  5. initialdproject

    initialdproject Blue Belt

    Joined:
    Nov 7, 2005
    Messages:
    522
    Likes Received:
    0

    I don't have any grip work, rock climbing?

    ok ok, wait a sec.

    Urban's workout:

    Day 1
     
  6. graedy

    graedy Brown Belt

    Joined:
    Jan 3, 2003
    Messages:
    3,363
    Likes Received:
    0
    Location:
    Germany
    Looks good to me. Just mix it up after some weeks.
     
  7. Mark Limbaga

    Mark Limbaga Amateur Fighter

    Joined:
    Jan 31, 2004
    Messages:
    6,117
    Likes Received:
    2
    Location:
    asia
    I'd replace upright rows.
     
  8. initialdproject

    initialdproject Blue Belt

    Joined:
    Nov 7, 2005
    Messages:
    522
    Likes Received:
    0
    with?

    bent-over rows. No rows at all?
     
  9. daigolicious

    daigolicious White Belt

    Joined:
    Jan 4, 2006
    Messages:
    55
    Likes Received:
    0
    that's alot of exercises, how many sets per exercise?
    that's a sick routine dude, i'd suggest maybe instead of military press, substitute w/ push press
    and def. switch it up after a while, sounds good man
     
  10. initialdproject

    initialdproject Blue Belt

    Joined:
    Nov 7, 2005
    Messages:
    522
    Likes Received:
    0
    push press looks nice, I will keep it in mind for when I want some variation, thanks

    reps, sets?

    3-4 sets, 4-6 reps each. I want stregnth and I need to bulk. 5'9" 135 pounds...
     
  11. Mark Limbaga

    Mark Limbaga Amateur Fighter

    Joined:
    Jan 31, 2004
    Messages:
    6,117
    Likes Received:
    2
    Location:
    asia
    either clean pulls power cleans or a power snatch

     

Share This Page

  1. This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register.
    By continuing to use this site, you are consenting to our use of cookies.