Looking for critique on my training program - AnabolicMinds.com

Looking for critique on my training program

  1. New Member
    DAG2013's Avatar
    Stats
    5'8"  195 lbs.
    Join Date
    Jan 2013
    Posts
    192
    Rep Power
    122891

    Reputation Reputation Reputation

    Looking for critique on my training program


    Newb here. Just found AM about a month ago, been lurking while picking up some great information. Ive been back into training after some serious time off, been in the gym consistently for about 18 months. At 34, going on 35, Im stronger than Ive ever been in my life and at this point getting curious just how far I can take this. Im 5'8" and about 200lbs, no idea on BF ratio but I know I have some fat to lose which I plan to tackle this spring. For now, my goals are strength while gaining lean mass.

    My diet is moderately clean during the week, a little less so over the weekend. I eat about 1g of protein per 1lb of bodyweight per day. My wife and I cut out all dairy from our diets last year due to GI issues that she has. on occasion we'll have something dairy but its rare.

    My training is split 4 days a week for lifting and anywhere between 2-4 cardio sessions (inclusive of a weekly hockey game). I mix up my exercises constantly, change between barbell and dumbell often. Cardio for me is typically either the elliptical for a LISS session or the treadmill for a HIIT session. When I do focus on fat loss, I'll be ramping up the HIIT. I do abs on cardio days and often on day 6 as well.


    Day 1 - Chest/Triceps
    3 Chest exercises - 4-5 sets, 4-8 reps each
    2-3 triceps exercises - 4-5 sets, 4-8 reps each
    Dips are constant

    Day 3 - Back/Biceps
    3 Back exercises - 4-5 sets, 4-8 reps each
    2-3 biceps exercises - 4-5 sets, 4-8 reps each
    Deadlifts are constant

    Day 4 - Shoulders/traps
    5 total exercises - 4-5 sets, 4-8 reps each
    Push press is constant

    Day 6 - Legs
    Squats - 6-7 sets, 5-12 reps each
    Leg Press - 5-6 sets, 8-12 reps each
    whatever else I feel like

    Any input or tips would be appreciated. I am currently logging a Versa-1 run which I will post when complete. Thanks!

  2. Senior Member
    asooneyeonig's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Jun 2011
    Age
    40
    Posts
    1,192
    Rep Power
    101788

    Reputation Reputation Reputation

    there are many 4 day a week programs but i would say 5/3/1 is a great bet for you. mainly cause the movement days are similar to what you are doing. the great thing is that it is a proven plan with variances to allow for nearly everyone and has built in deloads and a progression plan.
    you can call me "ozzie" for short.
  3. Diamond Member
    Sean1332's Avatar
    Stats
    5'9"  217 lbs.
    Join Date
    Jul 2012
    Posts
    11,287
    Rep Power
    2311425

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    I can't really comment on the effectiveness and balance of your program without knowing which excercises you'll be doing. Don't restrict yourself to certain rep ranges either. I do agree with the above poster on 5/3/1. I love it. It's proven and effective but may not be what everyone wants.
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
    •   
       

  4. New Member
    DAG2013's Avatar
    Stats
    5'8"  195 lbs.
    Join Date
    Jan 2013
    Posts
    192
    Rep Power
    122891

    Reputation Reputation Reputation

    I did a bunch of reading up on 5/3/1. I had heard of it before and assumed I knew what it was about. I'll admit that my assumption was wrong, and that it does look interesting. thank you both for the suggestion, I'll be looking to start that next week and see how it goes.
  5. Diamond Member
    Sean1332's Avatar
    Stats
    5'9"  217 lbs.
    Join Date
    Jul 2012
    Posts
    11,287
    Rep Power
    2311425

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    I urge you to buy Wendlers E-Book on it. There's a lot of bad information on it scattered throughout the forums and websites that you may pick up.
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
  6. New Member
    DAG2013's Avatar
    Stats
    5'8"  195 lbs.
    Join Date
    Jan 2013
    Posts
    192
    Rep Power
    122891

    Reputation Reputation Reputation

    Quote Originally Posted by Sean1332 View Post
    I urge you to buy Wendlers E-Book on it. There's a lot of bad information on it scattered throughout the forums and websites that you may pick up.
    Im one step ahead of you. I put two editions into my amazon wishlist, was going to look tonight to see which is most recent and get it.
  7. Diamond Member
    Sean1332's Avatar
    Stats
    5'9"  217 lbs.
    Join Date
    Jul 2012
    Posts
    11,287
    Rep Power
    2311425

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    go to Jim Wendlers website. he sells the second edition downloadable ebook version for 20 bucks.
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
  8. Senior Member
    The Neck's Avatar
    Stats
    6'2"  281 lbs.
    Join Date
    Sep 2010
    Age
    40
    Posts
    1,192
    Rep Power
    58937

    Reputation Reputation

    Can't go wrong with Wendler's 5/3/1
    PrimeNutrition.com > 20% Off Coupon Code = theneck
    BlackStoneLabs.co/ >
    10% Off Coupon Code = theneck
  9. New Member
    proteinftw's Avatar
    Stats
    6'0"  189 lbs.
    Join Date
    Jan 2013
    Posts
    13
    Rep Power
    718

    Reputation

    i can still get a good tricep workout after doing chest - so that looks good
    doing back and biceps i normally can't do more than a few sets for biceps
    my suggestion would be:
    Monday- Chest/triceps
    Tuesday-Legs/biceps
    Wednesday-OFF
    Thursday-Shoulders/traps
    Friday-Back
  10. New Member
    DAG2013's Avatar
    Stats
    5'8"  195 lbs.
    Join Date
    Jan 2013
    Posts
    192
    Rep Power
    122891

    Reputation Reputation Reputation

    Im on Day 3 of Week 1 on the 5/3/1 program. I think its great. my time in the gym has gone down by about 10 minutes, Ive been really excited to get to the gym in the morning, and Im more focused because Im doing much less. Already set some new PR's too. Thanks for the recommendation.
  11. Diamond Member
    Sean1332's Avatar
    Stats
    5'9"  217 lbs.
    Join Date
    Jul 2012
    Posts
    11,287
    Rep Power
    2311425

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Goot to hear. The first month or two will be full of PRs
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
  12. New Member
    chrishenrique's Avatar
    Stats
    5'6"  82 lbs.
    Join Date
    Feb 2013
    Posts
    22
    Rep Power
    31

    Reputation

    you can do more sets and reps
  13. New Member
    DAG2013's Avatar
    Stats
    5'8"  195 lbs.
    Join Date
    Jan 2013
    Posts
    192
    Rep Power
    122891

    Reputation Reputation Reputation

    I just finished up week 3, day 2 this morning. Deadlift is my weak link right now and I PR'd 305lbs for 8 reps. Super excited to see how squat day goes on Saturday because that's my strongest lift, last Saturday I PR'd 285lbs with 15 reps.

    cycle 2+ is going to get logged and posted, just deciding what I want to run. This cycle was only my pwo and Versa-1.
  •   

      
     

Similar Forum Threads

  1. Replies: 5
    Last Post: 06-21-2011, 07:59 AM
  2. Looking for advice on my first cycle
    By AM07 in forum Anabolics
    Replies: 14
    Last Post: 05-29-2006, 09:18 PM
  3. Replies: 7
    Last Post: 01-08-2006, 10:23 AM
  4. Looking for ideas on my workout
    By VES in forum Exercise Science
    Replies: 2
    Last Post: 10-17-2004, 10:35 PM
  5. Opinions on my Training Program
    By Pirate in forum Exercise Science
    Replies: 2
    Last Post: 03-30-2004, 08:02 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in