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
asked bySam_13 (68)
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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.
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.