Help me tweak my routine?

  1. New Member
    locality's Avatar
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    Lightbulb Help me tweak my routine?


    I've come here because this community has shown itself to have some very knowledgeable people, I hope to get a response this time.
    I think most of you are pro strongmen or bodybuilders. I'm not trying to compete or step on stage, just trying to constantly transcend my former, weaker self.

    The point of this routine is to hopefully build strength and endurance. Sets and reps are being worked under strength parameters during the first 2 weeks, save a few exercises. The sets are generally between the 12-20 range. Diet is a clean calorie surplus.

    Note: I suffered an injury in 2008 where the head of my femur was snapped off of the shift and the illium was cracked in a few places. After healing, my leg is a few cm shorter than the other. I can see that my right leg is developing more than the left, as a result of over compensation. I think split squatting will help correct this.

    I've worked myself into this routine by changing and rearranging throughout this year.
    I come from a military back ground, hence the running and marching.
    Should I plug some 5x5 lifts into the plyo portion?
    Are there more effective lifts and exercises I could be doing?
    Is it too much?
    Not enough rest?
    Tips and tricks, pretty please.

    Day 1


    Heavy Bag HIIT
    DB Decline Press
    DB Flat Press
    DB Incline Press
    Straight-Arm DB Pullover
    DB Triceps Extension
    Decline Push up burnout
    Wide Arm Push up burnout


    Day 2

    90 Seconds of lunges
    Split Squat 5x5
    DB Step Ups
    Jump Squats 100 reps


    Day 3

    Chin-Ups
    Romanian DB Deadlifts
    Double-Arm Bent-Over DB Rows
    DB Incline Rows
    Good Mornings
    Neck Bridges
    DB Curls
    Heavy Bag HIIT


    Day 4

    (AM) Forced march with 45-pound rucksack, 3 miles in 45 minutes (along road) or 1 hour (cross-country).

    (PM)
    x2 Circuit

    Ab Roller
    Weighted Leg Raises
    Weighted Sit-ups
    DB Side Bends
    Jacknife Sit-ups
    Side Crunches


    Day 5
    Rest


    Day 6

    Heavy Bag HIIT
    DB Presses (Neutral Grip)
    Flat DB Chest Flyes
    Incline DB Chest Flyes
    Decline DB Chest Flyes
    Reverse Grip Dips
    Tri Kickbacks
    Push-ups /w Rucksack burnout



    Day 7

    Front Squats 5x5
    Body-weight Squats 100 reps
    Calf Raises
    BB Good Mornings
    Laying Leg Raise (On bench, grab a dumbbell with feet)


    Day 8

    Pull-ups
    Kroc Rows
    Upright Rows
    Alternating Front/Lateral DB Raises
    DB Shrugs
    DB Military Presses
    Neck Bridges


    Day 9
    DB Concentrated Curls
    Alternated DB Curls
    DB Preacher Curls
    DB Supination Grip Incline Curls
    Weighted Dips
    Tri Kickbacks
    Skull-crushers
    Tri-Push-down burnout


    Day 10

    Rest


    Day 11

    (AM) Forced march with 45-pound rucksack, 5 miles in 1 hour and 15 minutes (along the road) or 1 hour and 40 minutes (cross-country).

    (PM)
    x2 Circuit

    Ab Roller
    Weighted Leg Raises
    Weighted Sit-ups
    DB Side Bends
    Jacknife Sit-ups
    Side Crunches


    Day 12

    Rest


    Day 13

    Rest


    Plyometric Phase

    Day 14

    Heavy Bag HIIT

    Supine Chest Throw
    Plank Shuffle
    Clap Push Up
    Depth Push Up

    (PM)
    3 mile run (7-8 minute pace)



    Day 15

    Medicine Ball Sit-up Throw
    Medicine Ball Mason Twist
    Sledgehammer Swing
    Lateral Bound
    Lateral Box Jump
    Lateral Cone Hops


    Day 16

    (AM)
    3 mile run (7-8 minute pace)

    (PM)
    Heavy Bag HIIT


    Day 17
    DB Swing Through
    Medicine Ball Scoop Throw
    Handstand Push-Up
    Standing Two-Arm Overhead Throw
    Lever Power Twist (plate loaded)


    Day 18


    Jump Squat
    Box Jump
    Mountain Climbers
    Side Straddle Hop
    Scissors Jump


    Day 19

    Rest

    Day 20

    3 mile run (7-8 minute pace)

    Day 21

    Heavy Bag HIIT

    Supine Chest Throw
    Plank Shuffle
    Clap Push Up
    Depth Push Up


    Day 22

    (AM)
    Medicine Ball Sit-up Throw

    Medicine Ball Full Twist
    Sledgehammer Swing
    Lateral Bound
    Lateral Box Jump
    Lateral Cone Hops

    (PM)
    3 mile run (7-8 minute pace)



    Day 23

    (AM)
    Forced march with 45-pound rucksack, 5 miles in 1 hour and 15 minutes (along the road) or 1 hour and 40 minutes (cross-country).

    (PM)
    Heavy Bag HIIT


    Day 24
    Pull-ups
    DB Swing Through

    Medicine Ball Scoop Throw
    Handstand Push-Up
    Standing Two-Arm Overhead Throw
    Lever Power Twist (plate loaded)


    Day 25


    Jump Squats
    Box Jumps
    High Box March
    Split Jump Ball Toss
    Box Lateral Jumps


    Day 26

    Heavy Bag HIIT


    Day 27

    Rest


    Day 28

    Forced march with 35-pound rucksack, 10 miles in 3 hours (along a road) or 4 hours (cross-country).


    Day 29

    Rest


    Day 30

    Rest


    BACK TO THE BEGINNING AGAIN.

    Thanks for reading.

  2. Senior Member
    PaulBlack's Avatar
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    Well, I am not anywhere near pro or elite or even judged comps at this point, but I will ask...

    Is there a reason why you only work one section of the body a day?
    Is there a specific reason why you are doing deads and GM's the day following your squat or lunge day?
    Some of the days just look a bit redundant to me, where as, you could do less exercises for one part one day (you are only going to get so much inroad after so many sets), and hit the body more again in the week!?
    To me, it seems if you are more after fitness and capacity with some strength, hitting the body more thru the week, might be better.
    I could be wrong but, it just seems recovery on at least the small stuff does not take 5 or so days.
  3. New Member
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    Well, I wasn't really calling out the pros. It just seems like everyone knows their stuff around here. :P

    The reason I do chest/tri, back/bi type thing everyday is because I like to train everyday. It's also how I learned how to lift, I guess this is more of a bodybuilding approach?

    You're right, I have been doing deads after the squat days, the hams never felt sore so I just went with it. Now that someone points that out, I'll arrange it for squats at the beginning of the week and deads 72 hours after. Swapping Day2 with Day1 and landing the dead day on #4.

    What exactly looks redundant? The chest flyes and presses? Be a little more specific on the do less exercise on one part, one day. What would you cut out?

    Yeah, some of the muscle groups are five days a part. I'll see if I can arrange it to make them 72 hours a part. That's how I was doing it when I started all this.
    •   
       

  4. New Member
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    Changed and rearranged.


    Day 1

    90 seconds of Lunges
    Split Squat 5x5
    Jump Squats 100 reps
    Calf Raises
    BB Good Mornings
    Leg Raises


    Day 2

    (AM)
    Heavy Bag HIIT

    (PM)
    5x5 Bench Press
    5x5 Military Press
    Alternating Front/Lateral DB Raises
    Dips


    Day 3

    Rest


    Day 4

    Chin-Ups
    Romanian DB Deadlifts
    Kroc Row
    Neck Bridges


    Day 5

    Heavy Bag HIIT
    Ruck Pushups
    Flat DB Chest Flyes
    Incline DB Chest Flyes
    Reverse Grip Dips
    Ab Roller


    Day 6

    Rest


    Day 7

    Front Squats 5x5
    Bodyweight Squats 100 reps
    Calf Raises
    BB Good Mornings
    Laying Leg Raise (On bench, grab a dumbbell with feet)


    Day 8

    Pullups
    5x5 Bench Press
    5x5 Military Press
    Alternating Front/Lateral DB Raises


    Day 9

    3 mile run


    Day 10

    Heavy Bag HIIT
    Concentrated Curls 2x5
    Alternating Curls 2x5
    Preacher Curls 1x5
    Weighted Dips 5x5


    Day 11

    (AM)
    Forced march with 45-pound rucksack, 5 miles in 1 hour and 15 minutes (along the road) or 1 hour and 40 minutes (cross-country).

    (PM)
    circuit:
    Ab Roller
    Weighted Leg Raises
    Weighted Situps
    DB Side Bends
    Jacknife Situps
    Side Crunches


    Day 12

    Rest


    Day 13

    (AM)
    3 mile run

    (PM)
    1x5 Deadlift
    5x5 Military Press


    Plyometric Phase

    Day 14

    (AM)
    Heavy Bag HIIT

    (PM)
    circuit:
    Supine Chest Throw
    Plank Shuffle
    Clap Push Up
    Depth Push Up
    Dips


    Day 15

    circuit:
    Medicine Ball Sit-up Throw
    Medicine Ball Mason Twist
    Sledgehammer Swing
    Lateral Bound
    Lateral Box Jump
    Lateral Cone Hops


    Day 16

    (AM)
    circuit:
    Pullups
    Handstand Push-Up
    DB Swing Through
    Lever Power Twist (plate loaded)

    (PM)
    3 mile run


    Day 17

    circuit:
    Jump Squat
    Box Jump
    Mountain Climbers
    Scissors Jump


    Day 18

    (AM)
    Heavy Bag HIIT

    (PM)
    circuit:
    Supine Chest Throw
    Plank Shuffle
    Clap Push Up
    Depth Push Up
    Dips


    Day 19


    circuit:
    Medicine Ball Sit-up Throw
    Medicine Ball Full Twist
    Sledgehammer Swing
    Lateral Bound
    Lateral Box Jump
    Lateral Cone Hops


    Day 20

    (AM)
    3 mile run

    (PM)
    circuit:
    Pullups
    Handstand Push-Up
    DB Swing Through
    Lever Power Twist (plate loaded)
    Alternating DB Curls


    Day 21

    Bench 5x5
    circuit:
    Jump Squat
    Box Jump
    Mountain Climbers
    Scissors Jump



    Day 22

    Heavy Bag HIIT
    1x5 Deadlift
    5x5 Military Press


    Day 23

    Rest


    Day 24

    (AM)
    Forced march with 45-pound rucksack, 5 miles in 1 hour and 15 minutes (along the road) or 1 hour and 40 minutes (cross-country).

    (PM)
    Bench 5x5


    Day 25

    Rest


    Day 26

    (AM)
    Heavy Bag HIIT
    3 mile run

    (PM)
    1x5 Deadlift
    Military Press 5x5


    Day 27

    Rest



    Day 28

    (AM)
    Forced march with 45-pound rucksack, 5 miles in 1 hour and 15 minutes (along the road) or 1 hour and 40 minutes (cross-country).

    (PM)
    Bench 5x5


    Day 29

    1x5 Deadlift
    Military Press 5x5


    Rest for a week.



    BACK TO THE BEGINNING AGAIN.
  5. Senior Member
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    I think you would be more effective combining the strength and plyometric phase.. For strength you don't need to lift everyday. Maybe do 3 strength days a week with a 5x5 program or 5/3/1.. And add in 2 days of plyo..
  6. Senior Member
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    Quote Originally Posted by locality View Post

    What exactly looks redundant? The chest flyes and presses? Be a little more specific on the do less exercise on one part, one day. What would you cut out?
    In same W/O's maybe dips and BP's then chins and rows. When you maybe able to split those and hit them 2 separate days in the same week!?
    My preferences and my belief is, that one can train the body more often, ie: BP's, OHP's, triceps work and abs, or say some core (not in parts mind you) as I do not take one day and only train say one body part with 3 or 4 different exercises. I think more overall body and or group wise (especially large group) than parts.

    Can I ask why you have pretty much a different W/O for the 30 days? It just appears that at one point you have about 10-13 days between chest/BP's 5x5's weight work!? I am just not sure (I mean your goals may certainly be your goals) but the word consistency and reg structured progressive work seems a little staggered!? Like you have 2-3 goals, that are kinda competing with one another!? Maybe I am wrong, but I am just thinking out loud!?
    Then again, who am I to say, you may very well be onto something, with that type of layout. Just curious!?
  7. New Member
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    I see what you mean. I missed the 5x5 BP on Day 11, but from there it goes to press up chest work on day 14. I'm curious, 1x5 BP on the plyo chest press up days.. yes, yeees. This sounds good. Hmm, yeah there is more room for dips on the OHP, BP days. Some days I left rows out because you would be surprised how much ruck marching works the back.
    I'm just trying to make up something completely new for myself. I'm tired of the same old routines. :P I want to see if I can build power and endurance at the same time.
    This plan is just a rough draft, on paper. I'm sure once I start to get through it here next week, I'll be penciling in changes left and right.
  8. New Member
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    UPDATED 9/9/2013

    Day 1

    90 seconds of Lunges
    Split Squat 5x5
    Jump Squats 100 reps
    Calf Raises
    BB Good Mornings
    Laying Leg Raise (On bench, grab a dumbbell with feet)


    Day 2

    (AM)
    Heavy Bag HIIT

    (PM)
    5x5 Bench Press
    5x5 Military Press
    Alternating Front/Lateral DB Raises
    Dips


    Day 3

    Rest


    Day 4

    Chin-Ups
    5x5 Rows
    Kroc Rows
    3x5 Conc. Curls
    Neck Bridges


    Day 5

    Heavy Bag HIIT
    Ruck Pushups
    Flat DB Chest Flyes
    Incline DB Chest Flyes
    Reverse Grip Dips
    Ab Roller


    Day 6

    Rest


    Day 7

    Front Squats 5x5
    Bodyweight Squats 100 reps
    Calf Raises
    BB Good Mornings
    Laying Leg Raise (On bench, grab a dumbbell with feet)


    Day 8

    Pullups
    5x5 Bench Press
    5x5 Military Press
    5x5 Weighted Dips
    3x5 Conc. Curls
    Alternating Front/Lateral DB Raises
    Neck Bridges


    Day 9

    3 mile run


    Day 10

    Heavy Bag HIIT


    Day 11

    (AM)
    Forced march with 45-pound rucksack, 5 miles in 1 hour and 15 minutes (along the road) or 1 hour and 40 minutes (cross-country).

    (PM)
    5x5 Bench Press
    5x5 Military Press
    3x5 Conc Curls
    Dips
    Ab Roller


    Day 12

    Rest


    Day 13

    3 mile run


    Day 14

    (AM)
    Heavy Bag HIIT

    (PM)
    1x5 Deadlift
    2x5 Bench Press
    3x5 Conc. Curls

    circuit:
    Supine Chest Throw
    Plank Shuffle
    Clap Push Up
    Depth Push Up
    Dips


    Day 15

    3 mile run

    circuit:
    Lateral Bound
    Lateral Box Jump
    Lateral Cone Hops


    Day 16

    circuit:
    Pullups
    Handstand Push-Up
    DB Swing Through
    Lever Power Twist (plate loaded)
    Sledgeswing
    Alternating Front/Lateral DB Raises


    Day 17

    2x5 Split Squat

    circuit:
    Jump Squat
    Box Jump
    Mountain Climbers
    Scissors Jump


    Day 18

    (AM)
    Heavy Bag HIIT

    (PM)
    1x5 Deadlift
    2x5 Bench Press
    3x5 Conc. Curls

    circuit:
    Supine Chest Throw
    Plank Shuffle
    Clap Push Up
    Depth Push Up
    Dips


    Day 19

    3 mile run

    circuit:
    Lateral Bound
    Lateral Box Jump
    Lateral Cone Hops


    Day 20

    circuit:
    Pullups
    Handstand Push-Up
    DB Swing Through
    Lever Power Twist (plate loaded)
    Sledgeswing
    Alternating DB Curls


    Day 21

    2x5 Split Squat

    circuit:
    Jump Squat
    Box Jump
    Mountain Climbers
    Scissors Jump


    Day 22

    Rest


    Day 23

    Rest


    Day 24

    (AM)
    Forced march with 45-pound rucksack, 5 miles in 1 hour and 15 minutes (along the road) or 1 hour and 40 minutes (cross-country).

    (PM)
    5x5 Bench Press
    5x5 Military Press
    3x5 Conc. Curls
    Alternating Front/Lateral DB Raises
    Dips
    Ab Roller



    Day 25

    Rest


    Day 26

    Heavy Bag HIIT
    3 mile run


    Day 27

    (AM)
    Forced march with 45-pound rucksack, 5 miles in 1 hour and 15 minutes (along the road) or 1 hour and 40 minutes (cross-country).

    (PM)
    2x5 Bench Press
    2x5 Military Press
    3x5 Conc. Curls
    Alternating Front/Lateral DB Raises

    circuit:
    Supine Chest Throw
    Plank Shuffle
    Clap Push Up
    Depth Push Up
    Dips


    Day 28

    Rest


    Day 29

    Rest


    Day 30

    5x5 Bench
    5x5 Squat
    5x5 Row
    Dips
    Ab Roller


    Rest for a week.



    BACK TO THE BEGINNING AGAIN.
  9. Senior Member
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    Quote Originally Posted by locality View Post
    Some days I left rows out because you would be surprised how much ruck marching works the back.
    I'm just trying to make up something completely new for myself. I'm tired of the same old routines. :P I want to see if I can build power and endurance at the same time.
    This plan is just a rough draft, on paper. I'm sure once I start to get through it here next week, I'll be penciling in changes left and right.
    And I totally hear you guy. I am just more old school strength stuff and was just picking at your stuff from that perspective. If your goals are being fulfilled and the biggest factor... (if you are enjoying what you are doing) then by all means run with it and see what your progress is in comparison in a few months.
    BTW, congrats on coming back from what sounded like a ****ty leg injury and your service to the U.S. in the military.
  10. New Member
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    Quote Originally Posted by PaulBlack View Post
    And I totally hear you guy. I am just more old school strength stuff and was just picking at your stuff from that perspective. If your goals are being fulfilled and the biggest factor... (if you are enjoying what you are doing) then by all means run with it and see what your progress is in comparison in a few months.
    BTW, congrats on coming back from what sounded like a ****ty leg injury and your service to the U.S. in the military.
    Hey thanks!
    It took a lot of therapy to get back under the iron. I had to pretty much do nothing with weights for a few years and watch my step.
    Yeah, I wanted some people to pick at it that have different perspectives, what you and capo said helped me arrange it better I think.

    I updated my previous post with some split squatting and more curls. If I see that this routine makes me stronger and faster, I'll post back here if anyone is interested.
  

  
 

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