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Lifting gurus, need your help...

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BigDirk
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2004/01/04 18:12:24 (permalink)

Lifting gurus, need your help...

Ive been lifting now for prob a year and a half. Im 17, and am starting to train for football, which starts in august. my bench is 225, squat 315, dead 315. my routine now is a 4 day split, with squat on mon/thurs, and bench on tues/fri. i stopped deadlifting for awhile due to some back problems, but now im 100% and ready to start again. I would rather do a 4 day split, but I cant think of a way to have a four day split incorporating the three major lifts.
So it seems that a three day split is a must. Here is a routine i devised (havent used yet). what do u think?


Mon

Squat- a 7 workout cycle to increase my max. 6 sets
hamstring extensions- 4x10
leg curls- 3x10
calf raises- 3x15
jump rope


Tues

Bench- 10/8/6/4/2
Incline dumbell bench- 3x8
Dumbell shoulder press- 5x5
lateral raises- 3x12
skulls- 3x8
tricep pushdowns- 3x8
close grip bench- 3x8


Thurs

Dead- 3x8, 1x3
lat pulldowns- 3x8
bent over rows- 3x8
upright rows- 3x8
standing dumbell curls- 3x8
preacher curls- 3x8
hammer curls- 3x8
ez curl bar curls- 3x8


The only problem is that 3 days a week just doesnt seem enough to me, but i cant think of a way to lift 4 times a week using the squat dead and bench. Does this routine work? Or, is there any way i could tranform this into 4 days. I just hate lifting when there is no major power lift, i cant get into the workout, so i need one of the big 3 every time i workout. suggestions/comments greatly appreciated.
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    BigDirk
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    RE: Lifting gurus, need your help... 2004/01/04 22:01:20 (permalink)
    Ok, i read it....but i dont really understand the whole "box squat" and "speed bench" things. Could someone explain them to me? Isnt that routine a lot like mine, just adding a second bench day in? Plus, i thought 3 day routines are the best for gains? PLease...HELP
    #2
    BigDirk
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    RE: Lifting gurus, need your help... 2004/01/04 22:33:13 (permalink)
    One more question....would it be better to add a fourth day..maybe a light bench day?
    #3
    IrishRunt
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    RE: Lifting gurus, need your help... 2004/01/04 22:48:00 (permalink)
    i've been lifting about as long as you and when i only train each muscle once a week i start to lose strength and size. i prefer to train each muscle twice. a lot of people don't like this way, but it's what i like.
    #4
    PikeKing
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    RE: Lifting gurus, need your help... 2004/01/04 23:48:52 (permalink)

    Why do you have 12 sets of biceps curls!?
    #5
    BigDirk
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    RE: Lifting gurus, need your help... 2004/01/04 23:50:20 (permalink)
    i dunno...seems a lot to me, but thats what a mag suggested. PikeKing, any suggestions for the routine?
    #6
    BigDirk
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    RE: Lifting gurus, need your help... 2004/01/05 00:43:38 (permalink)
    and what about powercleans? are they necessary?
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    IrishRunt
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    RE: Lifting gurus, need your help... 2004/01/05 01:14:09 (permalink)
    also, someone, i think it was Frankie, said that upright rows are not a good movement to do. he said that they are an unnatural movement and aren't good for you. i can't find the link but i'm pretty sure that he said don't do them.
    #8
    PauliE
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    RE: Lifting gurus, need your help... 2004/01/05 16:18:21 (permalink)
    First of all, upright rows aren't the best.

    Secondly, don't take what Frankie says as 'the bodybuilding law'. If you want to do them and believe they work then do them.
    #9
    PikeKing
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    RE: Lifting gurus, need your help... 2004/01/05 21:20:29 (permalink)

    Upright rows are a perfectly natural movement, the problem is most people dont do upright rows! They do some kind of wierd upright row knock off!

    The weight should be pulled now higher than the sternum/lower chest. There are better exercises than upright rows but there are also a lot worse.
    #10
    Slyblackdragon
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    RE: Lifting gurus, need your help... 2004/01/05 22:57:24 (permalink)
    For football...DONT POWERLIFT AND DONT BODYBUILD!!!! OLYMPIC LIFTING IS THE WAY TO GO!!! In football you need explosive power, and there is not better way to get there! Trust me, I played Defensice Tackle starting for 2 years untill I hurt my back, Oly lifting will help you more then anything else.
    #11
    Slyblackdragon
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    RE: Lifting gurus, need your help... 2004/01/05 22:58:14 (permalink)
    I'm guessing this is American football, which position do you/will you play.
    #12
    PikeKing
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    RE: Lifting gurus, need your help... 2004/01/06 00:18:46 (permalink)

    I'm starting to think that the hang olympic lifts are better for athletes.
    #13
    Slyblackdragon
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    RE: Lifting gurus, need your help... 2004/01/06 01:02:18 (permalink)
    They are. In football explosive power is king. What better then explosive, Olympic lifting.
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    BigDirk
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    RE: Lifting gurus, need your help... 2004/01/06 01:29:55 (permalink)
    I play defensive end as my best position, started most of the year on varsity as a junior. Also play Offensive tackle, but am a little small for that position. What kind of excersizes would u suggest then?
    #15
    Slyblackdragon
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    RE: Lifting gurus, need your help... 2004/01/06 05:10:21 (permalink)
    Bench, Squat and Deadlifts are always of use. But Powercleans would do a lot to your benefit. Bench will give you strong chest and aspecially triceps to push off your blocks. Id alost work your grip to death, so if you get hold of a jersy, you can clench down and not let go, like a vice. Im not that great at designing routines, I'm sure someone else is more apt.

    Also, congradulations playing the best spot in football. D-LINE BREAK!
    #16
    PikeKing
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    RE: Lifting gurus, need your help... 2004/01/06 11:27:12 (permalink)
    quote:
    Originally posted by Slyblackdragon

    They are. In football explosive power is king. What better then explosive, Olympic lifting.



    I mean the doing the power olympic lifts from the hang is better than from the floor for most athletes.
    #17
    PikeKing
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    RE: Lifting gurus, need your help... 2004/01/06 11:30:54 (permalink)
    BigDirk are you in season now?

    That will greatly affect the sort of routine you should be on. If you're in season you should only really be doing maintenence work. Off season you can go for it in the gym.

    I played D End when I first started playing football, I spent most of my playing time as an inside linebacker in the 4-4 or strongside LB in the 4-3.
    #18
    PikeKing
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    RE: Lifting gurus, need your help... 2004/01/06 11:52:05 (permalink)
    Ah BigDirk from reading your 5x5 Vs Westside post I'm assuming you are in your offseason now.

    Heres a routine I've had a quite a few people on with lots of good feedback. Its 4 days per week in the weight room.

    Day 1
    Incline bench press 3x3-5
    Barbell rowing 3x3-5
    Bench press 3x3-5
    chin up 3x3-5
    Push press 3x3-5

    Day 2
    Power clean from blocks/hang 3x3-5
    Front squat 3x3-5
    Alternate between Lunges & Side Lunges each week 3x4-6
    Jump squat (15-20%1RM) 3x10-12

    Day 3
    DB incline press 3x6-8
    Straight-arm cable pulldown 3x6-8
    DB bench press 3x8-10
    Cuban Press 3x6-8

    Day 4
    Power snatch from blocks/hang 3x3-5
    Back squat 3x4-6
    1/2 deadlift 3x4-6
    Single Leg Back Extension 3x8-10

    Also during this time make an effort to work on your flexibility.







    #19
    Slyblackdragon
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    RE: Lifting gurus, need your help... 2004/01/06 17:18:29 (permalink)
    He's stronger then me, but I did Oly for my football workouts and it helped to no end.
    #20
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