The big "Evaluate My Routine" thread
Discuss health issues related to fitness, exercise, sport etc. and other relevant topics.
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Is this an ok fitness plan for my goals?Hi, is this an ok weekly workout plan if I want to both maintain/improve sprint speed and improve my stamina for 5k:
monday: go for a steady 4 mile run
Tuesday: weights/strength session - bench press, chins, squats, dumbell exercises,
wednesday: 50m sprints session
thursday: intervals - 150m reps steady pace with 1 and half min rest inbetween
friday:weights/strength session again
saturday: rest or go for a run
sunday:50m sprints
I dont know if Id be doing too much or not, I usually stick with sprints but id like to reach my potential in 5k too. -
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Re: Is this an ok fitness plan for my goals?Yea I can only really lift 5 - 7 kg depending on the exercise. I dont want to bulk up too much I think squats are the most important. Ive been doing front raises, lateral raises and curls with dumbells just to stay toned/get a bit of strength.(Original post by sil3nt_cha0s)
A woman doing free weights... it's almost too good to be true
What dumbbell exercises are these? And why no deadlifts for strength sessions? -
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Re: Is this an ok fitness plan for my goals?Substitute the raises for overhead press. Add in something for the hamstrings too.(Original post by nextplanet)
Yea I can only really lift 5 - 7 kg depending on the exercise. I dont want to bulk up too much I think squats are the most important. Ive been doing front raises, lateral raises and curls with dumbells just to stay toned/get a bit of strength. -
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Workout after SSIn my procrastination, I've been thinking about what I want to do when I'm done. Ideally I'd want to go on a program that produces both strength and hypertrophy.
That's what I came up with. Any suggestions? Is this routine a pile of crap? I'm thinking of separating the strength days more so I have more time to recover between squatting and deadlifting.Code:Day 1: Strength Work Squats: 3x5 +2.5kg BB OHP: 3x5 + 2.5kg Good Mornings: 3x5 +2.5kg Day 2: Rest Day 3: Strength Work BB Row: 3x5 +2.5kg BB Flat Bench: 3x5 +2.5kg Deadlift: 2x3 +2.5/5kg Day 4: Rest Day 5: Beach Work Incline Bench: 3x8 DB Flyes: 3x8 Tricep Dips: 3x<8 Side Lateral Raises: 3x8 Front Lateral Raises: 3x8 Day 6: Beach Work Wide Pull-ups: 3x<8 Shrugs: 3x8 Curls: 3x8 DB Calf Raises: 3x8 Front Squat Holds: failure +2.5kg Planks: 3x<1min Day 7: HIIT Day 8: Rest Day 9: Repeat
Last edited by tooosh; 15-05-2012 at 22:20. -
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Re: Workout after SSIf you aren't gaining muscle then you're not doing Starting Strength.
http://startingstrength.com/articles...n_rippetoe.pdf -
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Re: Workout after SSWorkout after I finish SS, not instead of SS.(Original post by Smack)
If you aren't gaining muscle then you're not doing Starting Strength.
http://startingstrength.com/articles...n_rippetoe.pdf -
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Re: Workout after SSI'd just do a powerbuilding split. Probs 4 day.(Original post by tooosh)
In my procrastination, I've been thinking about what I want to do when I'm done. Ideally I'd want to go on a program that produces both strength and hypertrophy.
That's what I came up with. Any suggestions? Is this routine a pile of crap? I'm thinking of separating the strength days more so I have more time to recover between squatting and deadlifting.Code:Day 1: Strength Work Squats: 3x5 +2.5kg BB OHP: 3x5 + 2.5kg Good Mornings: 3x5 +2.5kg Day 2: Rest Day 3: Strength Work BB Row: 3x5 +2.5kg BB Flat Bench: 3x5 +2.5kg Deadlift: 2x3 +2.5/5kg Day 4: Rest Day 5: Beach Work Incline Bench: 3x8 DB Flyes: 3x8 Tricep Dips: 3x<8 Side Lateral Raises: 3x8 Front Lateral Raises: 3x8 Day 6: Beach Work Wide Pull-ups: 3x<8 Shrugs: 3x8 Curls: 3x8 DB Calf Raises: 3x8 Front Squat Holds: failure +2.5kg Planks: 3x<1min Day 7: HIIT Day 8: Rest Day 9: Repeat
Monday: Squat and assistance. Do assistance in hypertrophy rep ranges
Tues: Bench and assistance
Thurs: Deadlift and assistance
Fri: OHP, maybe another bench session in different rep range
Of course, that'd look pretty similar to a bodypart split (legs, chest/tris, back/bis, shoulders/other stuff). I don't think that's a bad thing.
Still, the routine you've come up with might work. Looks like a similar principle to Layne Norton's Power/Hypertrophy routine:
http://startingstrength.wikia.com/wi...trophy_Routine -
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Re: Workout after SSNo reason why you can't do hypertrophy training on strength days. Only 6-9 worksets there, you can afford to throw in a 4x10 on arms/chest or something at the end if you wish.(Original post by tooosh)
In my procrastination, I've been thinking about what I want to do when I'm done. Ideally I'd want to go on a program that produces both strength and hypertrophy.
That's what I came up with. Any suggestions? Is this routine a pile of crap? I'm thinking of separating the strength days more so I have more time to recover between squatting and deadlifting.Code:Day 1: Strength Work Squats: 3x5 +2.5kg BB OHP: 3x5 + 2.5kg Good Mornings: 3x5 +2.5kg Day 2: Rest Day 3: Strength Work BB Row: 3x5 +2.5kg BB Flat Bench: 3x5 +2.5kg Deadlift: 2x3 +2.5/5kg Day 4: Rest Day 5: Beach Work Incline Bench: 3x8 DB Flyes: 3x8 Tricep Dips: 3x<8 Side Lateral Raises: 3x8 Front Lateral Raises: 3x8 Day 6: Beach Work Wide Pull-ups: 3x<8 Shrugs: 3x8 Curls: 3x8 DB Calf Raises: 3x8 Front Squat Holds: failure +2.5kg Planks: 3x<1min Day 7: HIIT Day 8: Rest Day 9: Repeat
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Re: Workout after SSI guess I can do hypertrophy on strength days. At either extreme (hypertrophy/strength split and bb split) which one would get the better results, considering on both styles progression on the big lifts is 2.5kg/week and maybe 5 on the deadlift? Or does it not matter really. In terms of the h/s split, Layne Nortons looks good but it's 5 day which I don't really want to do. A conventional bb split would be 4 day and would work, but I just don't know which one would be better.
I looked at intermediate strength programs but they don't fit my long term goals as much. Obviously lifting heavy will get you big but from what I know high rep assistance will get you big quicker.Last edited by tooosh; 16-05-2012 at 14:19. -
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Re: Workout after SSI've been weighing up my options for post SS as well, lol.(Original post by tooosh)
I guess I can do hypertrophy on strength days. At either extreme (hypertrophy/strength split and bb split) which one would get the better results, considering on both styles progression on the big lifts is 2.5kg/week and maybe 5 on the deadlift? Or does it not matter really. In terms of the h/s split, Layne Nortons looks good but it's 5 day which I don't really want to do. A conventional bb split would be 4 day and would work, but I just don't know which one would be better.
I looked at intermediate strength programs but they don't fit my long term goals as much. Obviously lifting heavy will get you big but from what I know high rep assistance will get you big quicker.
I see alot of forum posts when I search Google of people advising trainee's to go onto other strength routines, even if the trainee insists he now wants to focus on aesthetics.
The Layne Norton routine is good, but again, I don't see the use for "power days" if you're just bothered about aesthetics. And I agree that 5 days is alot and is increase in volume after SS. -
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Re: Workout after SSAre you only bothered about aesthetics? Personally I want both.(Original post by Dark Horse)
I've been weighing up my options for post SS as well, lol.
I see alot of forum posts when I search Google of people advising trainee's to go onto other strength routines, even if the trainee insists he now wants to focus on aesthetics.
The Layne Norton routine is good, but again, I don't see the use for "power days" if you're just bothered about aesthetics. And I agree that 5 days is alot and is increase in volume after SS. -
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Re: Workout after SSWell yeah really. I don't want to compete in Powerlifting and I don't really need the strength for sports performance either.(Original post by tooosh)
Are you only bothered about aesthetics? Personally I want both. -
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Re: Workout after SSFair enough I guess. I guess finishing SS will make you functionally stronger than anyone except powerlifters anyway.(Original post by Dark Horse)
Well yeah really. I don't want to compete in Powerlifting and I don't really need the strength for sports performance either.
I don't really have anything to go for after SS except aesthetics, but still I want to get stronger. -
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Re: Workout after SSLOL.(Original post by tooosh)
Fair enough I guess. I guess finishing SS will make you functionally stronger than anyone except powerlifters anyway.
