Different weight workouts

[THE COLONEL]

What do you think of this for weekly weights looking to get fitter ,stronger and also drop a some of bodyfat? im trying to incorporate most types of resistance training for optimum results.

Mon:strength day
Deadlift 5x5
squats 5x5
Bench press 5x5
Military press 5x5
Chins 4x8

Wed:complex day
5x5min rounds
full body workout
10 exercises 1min at each station

Fri:explosive
Hang cleans 3x8
clean and jerk 10 either side using dumbell
Snatch 3x8
Jump squats 3x8
plyo push ups 3x10

[THE COLONEL]

I may drop the explosive movements to 4x4. apart from the plyo pushups

[syngon]

Mon:strength day
Deadlift 5x5
squats 5x5
Bench press 5x5
Military press 5x5
Chins 4x8 That seems like way too much strength sets to be doing at one time.

[THE COLONEL]

ive done it before and it never bothered me?? I suppose everyones different

[syngon]

What type of weight are you doing for each one? IMO if you are aiming for strength then you should have pretty heavy weight on for 5x5s, which should make it hard to do all the above well in one session. But hey, I'm no expert. Maybe somebody with a bit more knowledge will comment?

[black gerbil1]

Strength day looks soild, maybe add some cleans in there too.

If you can do a regular set of 8 chins, attach a 5kg weight and do them like that too brah. I never see the point in doing chin up for x amount of reps if you can do them without much struggle

[DanCrase]

I never see the point in doing chin up for x amount of reps if you can do them without much struggle

Like push-ups, once you can hit 25 reps or so in 1 go you've pretty much reached the extent of their use

[THE COLONEL]

If you can do a regular set of 8 chins, attach a 5kg weight and do them like that too brah.

Iam 18 stone mate so wouldnt be keen on putting weight on just yet but i will do when ive dropped a bit. lol:)

[THE COLONEL]

anyone else got a view on my training?

[MikeyL]

I would train for one thing at a time e.g. if I wanted strength I would train the three days for strength then move on to power training after about 4 - 6 weeks. but thats just me

[Gorilla]

Like push-ups, once you can hit 25 reps or so in 1 go you've pretty much reached the extent of their use

Why is that? I thought once you hit your reps limit, work to increase your reps. Or do you mean it will only help with endurance, but no longer with strength?

[MikeyL]

He Does.....

[Critter]

Here are some thoughts:
Monday does seem like a lot of volume. I appreciate that you said that you have done this before but:
-What is your training history? (Years/ programs tried/ what worked for you)
-How long did you use this and make gains for previously?
-What intensity are you currently lifting at? (at % of 1RM)
-Are you progressing using this program every week (either adding 5lbs or 5%, or reducing rest: on every exercise every week)
-Can you actually recover from this without burning out?
-Where is your diet at (below maintenance/ maintenance/ over etc)
-Can you add an extra day in somewhere and split the volume?
-What are your current stats and where are you trying to get to?

You might need to pick one core thing and work at that for 6 weeks and then change it up. As it is very unlikely you will be able to increase max strength, add muscle and lose fat all in one go. Probably pick any 2 but all 3 is hard.

Here are 2 suggested programs:

Monday (Push):
Heavy Bench (w/dead start): 10 sets x singles, Rest 60 secs, Load 90% 1RM
Dips: 5 x 5 Rest 90 secs, Load Start with BW add weight as required
Push Press 6 sets x 3 reps, Rest 60 secs
OR Military Press 3 sets x 8

Wed (Pull):
Deadlifts (snatch grip) 10 sets x singles, Rest 60 secs, Load 90% 1RM
Chins 5 x 5 Rest 90 secs, Load Start with BW add weight as required
Rows 3 sets x 8

Fri (Legs)
Squats 5 x 5 Rest 90 secs, Load Start with BW add weight as required
Zercher Explode Squat 6 sets x 2
Jump Squats 6 sets x 3

This program reduces the total volume, helps to increase maximum strength that can suffer on a cut, and adds some dynamic exercises to work on power.


Or if you definitely want to keep it in the way you had arranged, try cutting the strength day into 2 as mentioned above:

Mon:complex day
5x5min rounds
full body workout
10 exercises 1min at each station

Tue:strength day
squats 5x5
Bench press 5x5
Chins 5x5 (use weight if can already do)

Wed: Rest

Thur:explosive
Hang cleans 6x3
Jump squats 6x3
plyo push ups 6x3

Fri:
Zercher Squat 5x5
Dips: 5x5
Rows: 5x5

So summary of changes:
Split Strength day volume into 2 days(put it as second day each time as more likely to result in DOMS requiring a rest day to recover.
Strength day exercises all 5x5
Explosive day exercises now 6 sets of 3 (Form breakdown likely to occur after 3 on cleans etc-> you'll be working more power-endurance than overall power)

[Wiegieboard]

I wouldn't mix squats and deads on the one day personally. Especially at 5x5. Places incredible stress on the hips. I personally don't think that I could do one after the other if I was training hard either. I'd be destroyed after the first lot.

[simonmobiledisco]

That seems like way too much strength sets to be doing at one time.

agreed

OP, what do you current lift for each or 1rm. if you are lifting heavy enough for strength, that should be almost impossible

[relentless-featherwieght]

mon;
super set , dumbbell press with exsplo smith press
5xrep bb press 5 sets
8xrep smith press 5 sets[total 5-6 times, keep smtih weight low about 30% m/rep, and increase weight on dumbbel by 2-4 kg each set ..ex start 26,28,30,32,34}

then do 5x5 on rope hammer curl
5x5 rope tri pull down
5x5 barbell curl [cable or free bar]
5x5 tri pul down [cable]
wed;
2 min deadlift
2 min clean [no twist, just bring it to chest hieght]
2min clean [twist , dip leg's with twist]
2 min clean and press.
done with bumbbell, switch hand each time you do another rep.

then power time , dumbbel clean and press with 85% bw. = example, bw is 100kg ,85% is 85 kg , half it for each arm = {rounding down or up} 42 or 40.
look to do 5x5's

fri or sat ... i do deadlift and squat's on a rota so the group of musles used get two week's off. this is to max there recover time
so week one is deadlift 5x5 week two is squat 5x5....

cuz i give it two weeks rest i do 3 warm up set's on 6 so it looks like this
6 rep *warmup, 70% /bw
6 rep *warmup 85% /bw
6 rep *warmup ,100% bw [ this means when i fight picking someone up my own wiegh is never a prob cuz it's an realy wasy weight

power time
5x5 try add a plate a time ... 60kg ,100kg 140kg 180kg 200kg... u get what im on about




basic power week, explosive work closer to fight time .. cant say what they are but slaming and picking up heavyweight for me has never been a prob and i fight and 61 kg