Workout plan: long time reader, first time poster!!!

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wrestlersrule

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Any help appreciated. Just worked my way up to doing front squats; spent the past few months strengthening my legs and working on the squating motion. I go past parralel now on squats and I'm making improvements on weight almost every week now that I'm comfortable in my technique. I understand that deadlifts/squats are necessary for any serious workout routine, and I want to add a deadlift session to my weekly workout. I just have a few questions about how to incorporate them into my workout?

Current Routine:

Monday=Leg Day
5x10 Front squat
3x10 Leg Curls(machine)
3x10 Leg Extensions(machine)
5x15 Seated Lower Back Bends(machine)

Tuesday=Chest and Core
5x5 Bench Press* *Mix between freeweights and dumbells
5x5 Incline Press*
5x5 Decline*
3x10 Pectoral Fly (machine)
5x10-15 of 2 different abdominal exercises

Thursday=Back and Shoulders
4x10 Seated Shoulder Press
4x10 Seated Lat Pulls (cable pulley)
2 additional 3x10 exercises for back (Hammerstrength machines)
2 additional 3x10 exercises for shoulders (Hammerstrength or simliar machines)

Friday=Arm Day, Tri's and Bi's
3x10 Close Grip Bench
5x15 Dips (prolly need to incorporate weight?)
3x10 Machine or pulley for tri's
3x10 Dumbell Curls
3x10 Seated Bi Iso Curls
3x10 Machine or Cable pulley at an angle besides straight forward

These workouts take me around 65-70 minutes and I conclude every lift session with 20 minutes of cardio training. I spend a lot of time stretching throughout my workouts, most of which I learned in wrestling. I also spend about 10 minutes stretching my legs, hips, and calves before cardio training.

When would be a good day to incorporate deadlifts?

Any other suggestions or critiques to my current plan?

My goals are to improve overall functional strength/flexibility; kind of strength that lets you do 1 handed pull ups/push ups, dunk a basketball, kick someone in the head:icon_chee .

Additional Info:
6'0"
185 lbs.
24 years old
In highschool I weighed 200 lbs during wrestling, was a little fat but I wrestled in the 275 lbs weightclass.
 
No,no no. Come on man. You aren't even trying. Go back and take a look at the stickies before you post a lifting plan. That is utter shit.
 
Troll alert
 
do your deadlifts on thursday to start your back routine and add pullups, not on a machine and when you can do 15-20 add weight and also do explosive sets of 10 pullups rest 30 seconds and repeat , you have a great looking routine , pullups will give you tons of help wrestling or fighting , good luck
 
Chris Guillen said:
do your deadlifts on thursday to start your back routine and add pullups, not on a machine and when you can do 15-20 add weight and also do explosive sets of 10 pullups rest 30 seconds and repeat , you have a great looking routine , pullups will give you tons of help wrestling or fighting , good luck
Click to expand...

Stay off the crack
 
I have trouble understanding how you could be a long time reader and post a routine like this... maybe you've been a long time reader in OT or heavyweights?
 
umm...you need at least another arms day....

i think you can get a great workout reading the FAQ....reading it....then rereading it again.......

yea long time reader of the OT or HW is my guess....
 
Your overall split made me noxious. Your Friday made me vomit.
 
Please understand that it took me several months of strengthening my legs and working on technique to even do proper front squats. What good are pull ups if I can do at most 5 at a time??? My lower back bothers me constantly and I'm trying to work my way into deadlifts. I know it looks like a body builders routine, but cleans, overhead presses, deadlifts are what I'm trying to work towards. I have trouble working my day job if I wreck my body to severly.
 
wrestlersrule said:
What good are pull ups if I can do at most 5 at a time???
Click to expand...
Perhaps you have misinterpreted the 5x5 routine... maybe you thought it meant sets of 25... maybe you think heavy lifting involves endless reps with a pink dumbell... maybe you don't get that 5 pullups (while shitty) is as good a place to start as any. Maybe you don't realize the respect that low rep training gets around here.

My lower back bothers me constantly and I'm trying to work my way into deadlifts.
Click to expand...
you can't lift 135? OK, how about 95 and setting on plates or boxes to achieve the same height as 135? how about the bar set on boxes to get proper height... how about getting your back checked out by a professional if it hurts so bad.

I know it looks like a body builders routine, but cleans, overhead presses, deadlifts are what I'm trying to work towards.
Click to expand...
I have trouble believing you can't lighten the load and perform these exercises already. that asside, there really is nothing wrong with using higher reps to achieve a level of GPP that is conducive to heavier training at a later date... however I still don't like your routine.

I have trouble working my day job if I wreck my body to severly.
Click to expand...
What's your day job?
 
Hey guys i have a wrecked back, work 20 hrs a day, eat like shit, and have some knee, elbow, and wrist issues as well as stalking my ex-girlfriend...whats the best way to build funktional stregnth (i'm already good with da legs as i walk to school uphill both ways) Also anyone no a good supplement to take for curing cancer? Thanks in advance!
 
Urban, I manage a restaurant and am on my feet for 10 hours at a time.

Revised Program:

Day One: Legs (needs work)

5x10 Front Squats
5x5 Weighted Lunges
????? No leg extensions or curls ?????

Day Two: Chest and Core

5x5 Flat Bench
5x5 Decline
5x5 Incline
3x10 Pectoral Fly
5x20 Hanging Knee Raises
5x20 Various abdominal exercises

Day 3: Back and Shoulders

5x5 Deadlifts (start at 135lbs, add 5lbs for each subsequent set)
5x5 Standing overhead press
10x5 Pullups (unfortunately have not developed the strength to do more than 5 at a time)
????? Need to add some more ?????

Day 4: Can I still do Tri's???:) and what besides bi's?

5x10 Weighted Dips
3x10 Close Grip Bench
????? Need to add some more ?????

My primary motivation for my other workout routine was so that I would feel tired after a workout; working hard but not smart I suppose. I'm very flexible and my joints want to move around a lot during lifts so I was using machines to help correct my technique.
 
Read The Faaaaaaaaaaaaaaaaaaaq
 
wrestlersrule said:
Urban, I manage a restaurant and am on my feet for 10 hours at a time.

Revised Program:

Day One: Legs (needs work)

5x10 Front Squats
5x5 Weighted Lunges
????? No leg extensions or curls ?????

Day Two: Chest and Core

5x5 Flat Bench
5x5 Decline
5x5 Incline
3x10 Pectoral Fly
5x20 Hanging Knee Raises
5x20 Various abdominal exercises

Day 3: Back and Shoulders

5x5 Deadlifts (start at 135lbs, add 5lbs for each subsequent set)
5x5 Standing overhead press
10x5 Pullups (unfortunately have not developed the strength to do more than 5 at a time)
????? Need to add some more ?????

Day 4: Can I still do Tri's???:) and what besides bi's?

5x10 Weighted Dips
3x10 Close Grip Bench
????? Need to add some more ?????

My primary motivation for my other workout routine was so that I would feel tired after a workout; working hard but not smart I suppose. I'm very flexible and my joints want to move around a lot during lifts so I was using machines to help correct my technique.
Click to expand...

I'll break this down and make it a bit simpler for you seeing as how you are putting some form of effort into typing your posts:

Day 1
Squat
Front Squat
Good Mornings
<Bicep work if you must>

Day 2
Bench
Overhead Press
Weighted Dips
<throw in some Tricep work here if you have a raging hard-on to do so)

Day 3
Deadlift
Bent Over Rows
Pull-ups

Research these lifts and learn your form before adding weight. This should get you started.

Note: Tailor these workouts to your liking, but DO NOT TOUCH Bench, Squat, or Deadlift. If you do, I will hunt you down and shit in your dishwasher.
 
dude just please read FAQ.

Ok i understand bber mentality of 100 exercises but bottom line is 3-4 big exercises per workout is the most you should do. You can throw in some lighter stuff for the core/grip/rehab/prehab.

Think movements not bodyparts. Do you consciously think about muscles you use during your 10 hour shifts while working? Alright then...so why the hell do you have to break everything down into muscles in lifting?

Starting out pick a few key exercises that cover all the basic movements and start getting stronger. It does not necessarily involve pushing 1rm or pushing heavy weight. Bottom line it should be heavy enough for you...and you only. So whether you're starting out not able to do 1 chin up or able to do 10 doesnt really matter in the long term. You say you can do 5? that's fantastic. Start doing as many sets of singles as you can. You;ll be surprised how fast you can progress....

Do a very basic 2 day routine as it sounds like you're very busy guy on your feet a lot so you need as much rest as possible. There's a 2 day routine in FAQ which I suggest you implement. Forget all the curls and extensions as these muscles are trained with the compound exercises....hence the beauty of it all.....the effeciency...

Dont do more than 5 reps for any set. If you need to adjust intensity then lower the % of 1rm or 5rm or whatever you're using. This way you can adjust how hard you can push yourself in any given workout based on how you're feeling.
 
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