Training plan for 2009...critique please...

Home of strength: powerlifting, olympic lifting, grip strength, strongman, odd object lifting, explosive power...

Moderators: hardcore iv, bronco, fredrikw, JP, Rochellita

5 day split routine?

Yes
1
10%
No
9
90%
 
Total votes : 10

Training plan for 2009...critique please...

Postby dublin dave » Sun Dec 07, 2008 10:34 pm

Aim: get big and strong!

5 day split routine, training Monday-Friday with Saturday and Sunday as recovery/rest days.

Max out on Deadlift, Squat, and Bench every 12 wks. Training between 80-90% 1RM.

Day 1: ARMS

DB Curl
EZ Curl
Triceps cable Pushdown
Skull Crushers

Day 2: BACK

Deadlift
Lat Pulldown
DB Row
Back Extensions

Day 3: SHOULDERS

Military Press
Front Raise
Shrugs
DB Press

Day 4: LEGS

Squat
Leg Press
SLDL
Calf Raises

Day 5: CHEST

Benchpress
DB Bench
DB Flye
Press-ups
dublin dave
Active Member
 
Posts: 2640
Joined: Mon Feb 14, 2005 6:30 pm
Location: Leeds, England.

Postby pedalhead » Sun Dec 07, 2008 11:58 pm

I wouldn't bother doing arms- look at the workout they'll get on back/shoulder/chest days.
Maybe I'm just jealous at the thought of enough time to devote a day to arms
pedalhead
Member
 
Posts: 38
Joined: Sun Feb 10, 2008 11:19 pm
Location: Falkirk

Postby Devil's Plaything » Mon Dec 08, 2008 12:01 am

I think it's okay and I do a similar plan atm. But I would definitely not recommend to do biceps one day before back training, 'cause it will probably weaken you a lot on the pull-stuff!
User avatar
Devil's Plaything
Active Member
 
Posts: 894
Joined: Sun Apr 27, 2008 10:28 pm
Location: Duesseldorf, Germany

Postby JP » Mon Dec 08, 2008 8:41 am

it is quite a classic bodybuilding routine.

Should i move this thread to the BB section ;)
User avatar
JP
Site Admin
 
Posts: 19250
Joined: Sat Jan 03, 2004 4:14 pm
Location: Berlin, Germany

Postby buzz » Mon Dec 08, 2008 9:13 am

Take it to VBB!

Way too much isolation, and training 5 days straight = no time for body to rest, recover, and grow. 3 days is plenty, mon/wed/fri, but stick to basic stuff like squats, front squats, power cleans, rows, deads, overhead, bench. Between 80 and 90% sounds ok, but i'd tend to have a broader spectrum of about 70-95%, just make sure you don't go over 85% for more than 3 weeks in a row (on one lift). Resting and eating is what makes your body get big and strong. If it's a beach look you're after however... :)
User avatar
buzz
Active Member
 
Posts: 7190
Joined: Tue Sep 07, 2004 9:01 am
Location: edinburgh, scotland

Postby Devil's Plaything » Mon Dec 08, 2008 9:49 am

buzz wrote:Way too much [...] training 5 days straight = no time for body to rest, recover, and grow. 3 days is plenty[...]


Lazy ass lifters!! ;) :P
But it is more of a BB routine, that's true.
User avatar
Devil's Plaything
Active Member
 
Posts: 894
Joined: Sun Apr 27, 2008 10:28 pm
Location: Duesseldorf, Germany

Postby baldy » Mon Dec 08, 2008 10:21 am

How about a westside routine? I remember reading that they train 5-6 days a week by alternating speed and heavy sessions.
Possibly better than a BB routine.

Edit -> quick link I found http://www.ironaddicts.com/articles/westsidemod.htm
User avatar
baldy
Site Admin
 
Posts: 7278
Joined: Wed May 09, 2007 10:23 am
Location: St Albans UK

Postby buzz » Mon Dec 08, 2008 10:25 am

No offense to The Dublin, but no point in doing westside unless you are 'advanced' lifter, and also taking meds to support the intensity and frequency of the training.
User avatar
buzz
Active Member
 
Posts: 7190
Joined: Tue Sep 07, 2004 9:01 am
Location: edinburgh, scotland

Postby ninearms » Mon Dec 08, 2008 11:27 am

buzz wrote:No offense to The Dublin, but no point in doing westside unless you are 'advanced' lifter, and also taking meds to support the intensity and frequency of the training.


WS4SB3 would be OK - good mix of heavy 3-5s and high rep work (no speed work on WS4SB), plus some jumps and GPP work.

The routine you have is way to high in volume and contains too much redundancy - it's a BB routine as JP said, and you'll be permanently sore.

If you want to get strong at the big three then train the big 3 plus appropriate assistance lifts. Personally I wouldn't train the deadlift every week, especially because your squat lags behind it by a fair bit. Deadlifting is easy, squatting is not. Train your weaknesses. I'd do something like this:

1.1 Heavy bench, 8x3r, 6x4r or 5x5r - rotate your rep schemes and try to beat your previous session
Bench assistance - pick 2 exercises, e.g. close grip bench, floor press

1.2 Squat, 8x3r, 6x4r or 5x5r
Squat assistance - pick 2 exercises, e.g. Romanian deadlifts, ab pulldowns

1.3 Upper body BB session
Flat or incline bench, 3 sets at around 70% to failure
DB rows 3x10-20r
Chins
Weighted planks

2.1 Heavy bench, 8x3r, 6x4r or 5x5r - rotate your rep schemes and try to beat your previous session
Bench assistance - pick 2 exercises, e.g. close grip bench, floor press

2.2 Squat, 8x3r, 6x4r or 5x5r
Squat assistance - pick 2 exercises, e.g. Romanian deadlifts, ab pulldowns

2.3 Upper body BB session
Flat or incline bench, 3 sets at around 70% to failure
DB rows 3x10-20r
Chins
Weighted planks

3.1 Heavy bench, 8x3r, 6x4r or 5x5r - rotate your rep schemes and try to beat your previous session
Bench assistance - pick 2 exercises, e.g. close grip bench, floor press

3.2 Deadlift, 8x3r, 6x4r or 5x5r
Deadlift assistance - pick 2 exercises, e.g. snatch grip deadlifts from a deficit, good mornings

3.3 Upper body BB session
Flat or incline bench, 3 sets at around 70% to failure
DB rows 3x10-20r
Chins
Curls
Weighted planks

Week 4 do your week 1 schedule but cut down the volume and drop the weight by about 10%.

On your off days do some jumps, med ball throws, load and unload the leg press, farmer's walks, overhead carries etc, but no big lifting. Rest at the weekend.
“Begin at the beginning,” the King said gravely, “and go on till you come to the end. Then stop.”
User avatar
ninearms
Perked Member
 
Posts: 6041
Joined: Mon Jan 15, 2007 1:07 pm
Location: Leicester, UK

Postby dublin dave » Mon Dec 08, 2008 12:00 pm

OK...back to the drawing board... :wink:
dublin dave
Active Member
 
Posts: 2640
Joined: Mon Feb 14, 2005 6:30 pm
Location: Leeds, England.

Postby buzz » Mon Dec 08, 2008 12:07 pm

Nineman - why would you suggest benching twice a week?

Agreed about the deads tho, every 2nd week would do, focus should be on squats.
User avatar
buzz
Active Member
 
Posts: 7190
Joined: Tue Sep 07, 2004 9:01 am
Location: edinburgh, scotland

Postby The Duke » Mon Dec 08, 2008 12:14 pm

I think that if you are seriously training for the Eiger North Face you need to structure your training around that.

Keep it simple. Keep it brutal. Exhaust every session - go to your limit.

Make it very demanding but maybe just twice a week.

Squats, Bench, Rows.

Push Press, Alternate (wk1 Deads, wk2 power cleans), Chins.

That simple. But do it till it kills.

Periodize it so you do 5s, 3s, doubles, singles.

But crawl away from that gym with vomit on your shirt (preferably your own vomit).

It would be nice to think that you might survive both the ascent and the descent yeah?
Free the Guinea Pigs.
User avatar
The Duke
Active Member
 
Posts: 3379
Joined: Fri Apr 06, 2007 5:05 pm

Postby ninearms » Mon Dec 08, 2008 12:15 pm

buzz wrote:Nineman - why would you suggest benching twice a week?

Agreed about the deads tho, every 2nd week would do, focus should be on squats.


Once for strength, once for hypertrophy AKA The Beach.
“Begin at the beginning,” the King said gravely, “and go on till you come to the end. Then stop.”
User avatar
ninearms
Perked Member
 
Posts: 6041
Joined: Mon Jan 15, 2007 1:07 pm
Location: Leicester, UK

Postby Centinal » Tue Dec 09, 2008 12:27 am

buzz wrote:Take it to VBB!

Way too much isolation, and training 5 days straight = no time for body to rest, recover, and grow. 3 days is plenty, mon/wed/fri, but stick to basic stuff like squats, front squats, power cleans, rows, deads, overhead, bench. Between 80 and 90% sounds ok, but i'd tend to have a broader spectrum of about 70-95%, just make sure you don't go over 85% for more than 3 weeks in a row (on one lift). Resting and eating is what makes your body get big and strong. If it's a beach look you're after however... :)


I'm with Buzz on this one. Three days a week is the basic template for strength. Eat big, lift big, keep it simple.

I did the westside template clean but i wouldn't reccommend it unless you have at least a year of hard training (strength not BB) under your belt.
"Thank you for your recent enquiry. Our gym does indeed have free weights - they go up to 20kg. Unfortunately we don't have a squat rack but we have mats and Swiss balls for you to do squats on, if that's any help."

http://www.teambarbarian.com/
User avatar
Centinal
Active Member
 
Posts: 218
Joined: Sat Jun 28, 2008 11:25 pm

Postby dublin dave » Thu Dec 11, 2008 4:57 pm

Centinal wrote: Three days a week is the basic template for strength. Eat big, lift big, keep it simple.


I'm going to take this advice...I can never disagree with a strong woman... :wink:
dublin dave
Active Member
 
Posts: 2640
Joined: Mon Feb 14, 2005 6:30 pm
Location: Leeds, England.


Return to Power and Strength

Who is online

Users browsing this forum: No registered users and 0 guests