0

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Hack my workout routine!

Answered on August 19, 2014
Created September 06, 2012 at 7:33 PM

So I have seen a couple of these on this website and I thought id ask your input on a routine that I just came up with. I am basing it a little bit off of stronglifts. I plan on starting this soon, but I'm not very experienced with these lifts so I am gonna have to wait until my family friend who is a PT who can help me with form.

Here it is.

Monday: 5x5 60-120 second rest each time. Add 5 pounds each workout Squat Bench Bent over rows Dips

Wednesday: Endurance Routine Circuit 1: 60 second intervals, repeat twice, max reps Traveling push ups Burpee pullups Bench dips

Circuit 2: complete for time 2-3 rounds, no rest 10 plyo push ups 5 pullups 10 dips parallel bars

Circuit 3: abs workout, repeat twice, no rest 4 count figure fours 25/20 reps Jackknife 20/15 reps Bicycle kicks 25/20 reps Mountain climbers/reaching planks 25 reps

Then after ill do a 5 minute tabata on the treadmill

Friday: same rules as Monday Squat Overhead Press Deadlifts Pullups (weighted)

As far as eating I'm going to IF and eat at maintenance level until I plateau on my strength. I will then eat at a surplus.

Saturday or Sunday ill do some hiit for about 10 minutes. It will be either 60-60s or 30-60s

4ce1a8f61ddb106f793b0b3f1cc9c717

(68)

on September 26, 2012
at 02:27 AM

thanks for the response. Due to health reasons that just came up I am unable to perform this routine. I am however going to do just 3 strength training days. I just recently found out that I have hypothyroidism. So I think doing all the crossfit work will overload me a little too much.

4ce1a8f61ddb106f793b0b3f1cc9c717

(68)

on September 07, 2012
at 05:53 PM

How am I not increasing load burden on my muscles? I am doing olympic lifts twice a week and then endurance once a week since I like that stuff as that is what I am doing now. I need to keep the endurance stuff in there as I plan on going into the police academy.

6b365c14c646462210f3ef6b6fecace1

(1784)

on September 07, 2012
at 01:56 PM

sam, inorder to gain stength, you will need to progressively inrease the load burdern on your muscles. It seems you workout is mostly body weight and geared towards endurance/metabolic conditioning... unless you're gaining weight pretty fast, i don't foresee you making much strength gains..

4ce1a8f61ddb106f793b0b3f1cc9c717

(68)

on September 07, 2012
at 03:02 AM

Ill eat at a surplus but at about maybe 200 calries over. I'm trying to stay lean while gaining strength, not bulk

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on September 07, 2012
at 01:53 AM

Well you got to find what works for you. For me I couldn't get 3 lifts a week in AND HIIT AND proper recovery. Do it all at once, and you are spent, but you have 24 hours to recover, and you can fit recovery runs in. Either way we are in violent agreement that his plan is above and beyond the need for maintenance, but it's not necessarily set up for strength gains either.

Medium avatar

(2338)

on September 07, 2012
at 01:38 AM

i disagree with sprinting using muscles in a different way than lifting. i think they are used in the exact same way. i don't think it's a good idea at all to wear your entire body down with heavy compound lifts and then try to go out and do all out sprints no matter the distance. i'm not saying it can't be done but your putting your body in a very vulnerable position.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on September 07, 2012
at 01:28 AM

I agree that it would not be good for someone who is starting, but Sam is obviously more advanced than that if he's trying the program he offered. I feel that sprinting uses completely different muscles (or the same muscles but in a different way) than lifting. So you do not have to worry about interference. I love throwing in a sub 4 HIIT mile (100m sprints @15 seconds followed by 2 min walk/reset) after the lifting sessions. But that was what worked for me (BTW, I don't 5x5 anymore). Either way, proper recovery runs will really make a difference.

Medium avatar

(2338)

on September 07, 2012
at 01:20 AM

imo, if you can do HIIT after doing 5x5 you weren't pushing yourself hard enough on the lifts. maybe after 2 years you can develop a tolerance for 5x5 making it possible but i think for most people who don't have that experience it's not a good idea.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on September 07, 2012
at 01:14 AM

yes. I did strong lifts 5x5 for two years. HIIT can absolutely be done after lifting. HIIT is about effort, not speed. If he is ready to do that plan, he can definitely HIIT while lifting.

Medium avatar

(2338)

on September 07, 2012
at 01:11 AM

you would really suggest doing hiit after a 5x5 program? have you ever done a 5x5 program?

4ce1a8f61ddb106f793b0b3f1cc9c717

(68)

on September 06, 2012
at 08:51 PM

My goal is just to stay fit and get stronger. I'm not looking to get bulky or anything. I am going to run it by my PT but I thought id post it here just to see what your guys thought of it.

F5be4be097edc85690c12d67ee1a27c0

(1884)

on September 06, 2012
at 07:51 PM

Agreed. We need a goal.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on September 06, 2012
at 07:39 PM

What is your goal? Cannot evaluate how effective this will be without a goal statement... Also if you have a PT that you trust, why not just run it by him?

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3 Answers

1
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on September 07, 2012
at 12:52 AM

to stay fit, that will be more than enough.

To get stronger, I'd drop the Wednesday workout and get three lifting days a week in. Call Monday WA and Friday WB. One week do Monday WA, Wednesday WB, Friday WA. Next week do Monday WB, Wednesday WA, Friday WB.

Also I would put your HIIT on Monday and/or Wednesday after the lifts, and add a couple of recovery runs in on Tuesday and Saturday.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on September 07, 2012
at 01:14 AM

yes. I did strong lifts 5x5 for two years. HIIT can absolutely be done after lifting. HIIT is about effort, not speed. If he is ready to do that plan, he can definitely HIIT while lifting.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on September 07, 2012
at 01:53 AM

Well you got to find what works for you. For me I couldn't get 3 lifts a week in AND HIIT AND proper recovery. Do it all at once, and you are spent, but you have 24 hours to recover, and you can fit recovery runs in. Either way we are in violent agreement that his plan is above and beyond the need for maintenance, but it's not necessarily set up for strength gains either.

Medium avatar

(2338)

on September 07, 2012
at 01:11 AM

you would really suggest doing hiit after a 5x5 program? have you ever done a 5x5 program?

Medium avatar

(2338)

on September 07, 2012
at 01:38 AM

i disagree with sprinting using muscles in a different way than lifting. i think they are used in the exact same way. i don't think it's a good idea at all to wear your entire body down with heavy compound lifts and then try to go out and do all out sprints no matter the distance. i'm not saying it can't be done but your putting your body in a very vulnerable position.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on September 07, 2012
at 01:28 AM

I agree that it would not be good for someone who is starting, but Sam is obviously more advanced than that if he's trying the program he offered. I feel that sprinting uses completely different muscles (or the same muscles but in a different way) than lifting. So you do not have to worry about interference. I love throwing in a sub 4 HIIT mile (100m sprints @15 seconds followed by 2 min walk/reset) after the lifting sessions. But that was what worked for me (BTW, I don't 5x5 anymore). Either way, proper recovery runs will really make a difference.

Medium avatar

(2338)

on September 07, 2012
at 01:20 AM

imo, if you can do HIIT after doing 5x5 you weren't pushing yourself hard enough on the lifts. maybe after 2 years you can develop a tolerance for 5x5 making it possible but i think for most people who don't have that experience it's not a good idea.

0
B9a579a02921868db5098bfa99f8221c

on September 21, 2012
at 07:07 AM

Your plan seems fine for strength and conditioning.

You will get strong and lean.

Your wednesday conditioning will slow down your strength gains, but it sounds like you dont really mind too much.

You can torch alot of energy on a program like this, especially with I.F. so keep an eye on your energy levels and be prepared to eat some big meals to keep up.

I do something similar, but instead of conditioning on wednesday, i do some oly work. Snatches, overhead squats and cleans. My plan is to keep the wednesday fairly loosly planned to focus on skill i want to improve, without burning me out for my big squats on friday.

It is great to gt someone knowledgeable to drill you in best form. Most of all make sure you enjoy yourself. Set afew specific goals for each lift and pursue tenaciously.

4ce1a8f61ddb106f793b0b3f1cc9c717

(68)

on September 26, 2012
at 02:27 AM

thanks for the response. Due to health reasons that just came up I am unable to perform this routine. I am however going to do just 3 strength training days. I just recently found out that I have hypothyroidism. So I think doing all the crossfit work will overload me a little too much.

0
Medium avatar

(2338)

on September 07, 2012
at 01:01 AM

sounds a bit excessive especially if your only eating at maintenance.

4ce1a8f61ddb106f793b0b3f1cc9c717

(68)

on September 07, 2012
at 03:02 AM

Ill eat at a surplus but at about maybe 200 calries over. I'm trying to stay lean while gaining strength, not bulk

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