New to this forum and have been going to the gym for about a year (more serious the past 3 months). I want some advice on my workout routine and if there's anything I should change because I'm doing too much or too little. I'm 5'10 and 165 lbs
-Flat bench press: 4sets/6-10reps
-Incline bench: 4sets/6-10reps
-Cable cross overs-3sets/8-10reps
-Tricep pull downs-3sets/10reps
-Pull ups: 4sets/However many I can do
-Lat pull downs: 4sets/10reps
-Dumbbell rows: 4sets/10reps
-T bone rows: 4sets/10reps
-Standing barbell curls: 3sets/5-6reps(heavy weight)
-Sitting dumbbell isolation curls: 2sets/6-10reps
-Sitting Preacher curls: 1set/till failure
Thursday- Shoulders (I think I need to change this up)
-Barbell military press: 4sets/6-8reps
-Dumbbell side raises: 3sets/10reps
-Dumbbell military press: 4sets/6-8reps
-Cable side raises: 3sets/8-10reps
Friday- Legs (Playing ice hockey now so not doing too much)
-Barbell squats: 4-5sets/6-10reps
-Straight leg deadlifts: 4sets/8-10reps
What day should I do shrugs on and work out my traps? As you can see I'm doing them on my shoulders day right now
What do you think? I personally think you should leave splits to more experienced lifters until you've progressed enough on the big compounds. This is my opinion ofc. Where did you get this programme?
Last edited by Spartian; 10-28-2011 at 12:15 PM.
Ya, that looks pretty bad for a guy with your experience. But who knows, you might be the one-in-a-hundred-thousand that it works for. Try it, if it doesn't work then come back here and ask for a routine for a typical person.
You still should incorporate legs into your routine, regardless if you are in season or not. When I got to HS/AAA we still lifted on leg days. You are right when you say that playing hockey can be quite taxing, but that doesn't mean you should just negate the purpose of lifting legs.
Think about it this way, hockey is huge metabolic conditioning. 45 second shifts, stop n go action, loads of lateral movement (my hips were extremely strong by the end of my last year of HS), and so on...you live the life, you know the drill.
If you are going to be considering a focus with upper body lifting, don't you think that will also affect your skate stride, wrist fatigue, and shot performance? Why not get the complete package?
Work in some compounds in so your workouts aren't so long. Hockey is a very explosive, full-body sport, why not train like it? Perhaps a structure like 5/3/1 or perhaps 5x5 would suit your needs.
My workouts were scheduled around when I had games. If I had a game, I would never lift the day of or I'd lift light the day before. It's really tricky honestly.
A good start would be to check out HCT-12 HERE. You probably could handle this during season, but I might argue that it could be a bit much volume than what you need.
Here is the skinny on 5/3/1:
I'm sure others could point you in other directions. Hopefully, you will get more feedback in this thread.
Jim Wendler's 5/3/1
One mesocycle lasts 16 workouts, or a little over 5 weeks.
Each mesocycle has 4 microcycles or "waves".
Wave 1. Warmup, 75%x5, 80%x5, 85%x5
Wave 2. Warmup, 80%x3, 85%x3, 90%x3
Wave 3. Warmup, 75%x5, 85%x3, 95%x1
Wave 4. (deload) - 60%x5, 65%x5, 70%x5
Note: Wendler suggests that you underestimate your loading percentages by subtracting 10% from your 1RM when calculating weights; He also suggests that on the last set you can do an "all out rep max" lifting that weight as many times as possible. The goal is to get at least the specified number of reps with that weight and anything beyond that can be considered the dividends that your efforts have payed out. Only attempt extra reps on the final heavy set.
Each wave has 4 workouts:
A. Squat + assistance
B. Bench press + assistance
C. Deadlift + assistance
D. Military press + assistance
Wendler recommends 3 workouts per week. Example:
Week 1: A1, B1, C1
Week 2: D1, A2, B2
Week 3: C2, D2, A3
Week 4: B3, C3, D3
Week 5: A4, B4, C4
Week 6: D4, etc. ...
Optionally there is a second, less intensive, loading parameter:
Wave 1. Warmup, 65%x5, 75%x5, 85%x5
Wave 2. Warmup, 70%x3, 80%x3, 90%x3
Wave 3. Warmup, 75%x5, 85%x3, 95%x1
Wave 4 (Deload) - 60%x5, 65%x5, 70%x5
The main lifts can be substituted with variations (typically in subsequent mesocycles):
Squat - box squat, squat with bands, front squat, etc.
Bench press - board press, floor press, incline, etc.
Deadlift - rack pulls, deficit DL, etc.
Military press - push press, incline press, etc.
Assistance work depends on your goals:
Base - just do the main lifts
Strength - just do 1-2 supplementary lifts, typically 3-5 sets x 6-20 reps
Bodybuilder - 3-4 supplementary lifts, including some isolation work, done for higher volume, typically 3-4 sets x 10-20 reps
Here is the "Strength" template assistance work from the book:
Lug Curls: 5x10
Bench Press Day
Bench Press: 5x10x50%
DB Rows: 5x10
Hanging Leg Raises: 5x12
Mil. Press Day
Mil. Press: 5x10x50%
Chins: 5 sets to failure.
Here is the bodybuilder template assistance work from the book:
Hack Squat: 4 sets of 10-20 reps
Leg Extensions: 4 sets of 10-30 reps
Leg Curls: 4 sets of 10-15 reps
Weighted Sit-ups: 4 sets of 10 reps
Leg Press 4 sets of 10-20 reps
Leg Extensions 4 sets of 10-30 reps
Leg Curls 4 sets of 10-15 reps
Weighted Sit-ups 4 sets of 10 reps
Bench Press Day
DB Bench Press: 4 sets of 10-20 reps
Dips (weighted): 4 sets of 8-15 reps
Fly's: 4 sets of 12 reps
Triceps Pushdowns: 4 sets of 10-20 reps
DB Incline Press 4 sets of 10-20 reps
Dips (weighted) 4 sets of 8-15 reps
Fly's 4 sets of 12 reps
Triceps Extensions 4 sets of 10-20 reps
Chins: 4 sets of 10-12 reps
DB Rows: 4 sets of 15 reps/arm
Back Raises: 4 sets of 10 reps (with bar behind neck)
Hanging Leg Raises: 4 sets of 15 reps
Lat Pulls 4 sets of 10-12 reps
Bent Over Rows 4 sets of 15 reps/arm
Reverse Hyperextensions 4 sets of 12 reps
Hanging Leg Raises 4 sets of 15 reps
Military Press Day
DB Military Press: 4 sets of 10 reps
Upright Rows: 4 sets of 10 reps
Side Laterals: 4 sets of 10-15 reps
Barbell Curls: 4 sets of 10 reps
Hammer Machine Military 4 sets of 10 reps
Rope Upright Rows 4 sets of 10 reps
Rear Laterals 4 sets of 10-15 reps
DB Curls 4 sets of 10 reps
These are just suggestions, what you do will depend on your own judgment, goals, experience, work capacity, training style, etc.
Training Three Days a Week by Jim Wendler
Jim Wendler's 5/3/1 Logbook Calculator
Also, I'm not sure I understand the microcycles. Would I just do the same microcycle for each day (squat,deadlift,bench,military) and when I've done that move on to the next microcycle? Are the microcycle exercises the main ones you listed (squat,deadlift,bench,military)?
Again, thanks for the replies
To give you additional reading: check this article from Elite FTS on College hockey
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