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looking for routine suggestions

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rafamon
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2004/02/28 19:14:54 (permalink)
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looking for routine suggestions

i asked for help on moving to singles in my deadlifting, but am now thinking it my be wiser getting people to look over my routine.

Day 1:
Squats 2x5 (255 lbs)
Deads 3x3 (385 lbs)
Overhead Press 3x3 (160 lbs)
Donkey Calf Raises 1x10 (490 lbs)
L-Flyes 2x10 (12.5 lbs)

Day 2:
Bench Press 3x3 (225 lbs)
Chins 3x5 (w/20 lbs on belt)
Dips 2x5 (w/100 lbs on belt)
Side Bends 2x10 (65 lbs)
Grip Work (one flexor, one extensor)
Back Extentions 1x10 (25 lbs)

I do 2 30 min sessions of cardio followed by sit-ups/crunches on non-lifting days.

I have Sunday-Wednesday off one week, Sunday-Tuesday off following week. I work 12 hour shifts and have no energy after work, so I workout Sun/Wed, Sun/Tues.

I am at a point where all my compounds feel very heavy (except for squats). My squat is low because I used it only for deadlift warm-up for a while due to a strain. I squat/deadlift same day for recovery purposes. My legs were always sore doing them on different days.

I'm thinking I'm at a point to change things up. My main interests are in continuing improvement of my deadlift and overhead press.

Thanks for any thoughts,
rafamon




rafamon
#1

1 Reply Related Threads

    rafamon
    New Member
    • Total Posts : 7
    • Reward points: 3458
    • Joined: 2003/11/23 21:15:19
    • Location: Austin USA
    • Status: offline
    RE: looking for routine suggestions 2004/02/28 20:55:42 (permalink)
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    Yeah, I know it looks weird. The exercises on day 1 were actually grouped as lower back workers. My lower back was feeling tired alot on another routine. Put them all together and I never get any lower back tiredness. I think with side bends strenghtening my core that probably wouldn't be an issue now.
    I've only been bench pressing for about 4 months now after a long bench press layoff. If you take out bench press on day 2 you have what I was doing before. (Truthfully, I added bench press out of vanity. My upper body "look" responds real well to it even though what I'm lifting isn't substantial.) I lowered my dip sets to try to compensate. But if this is seen as hindering strength goals I'll gladly move things around.
    Kind of what I thought, another set of eyes is needed for some fresh thinking...
    rafamon
    #2
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