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2006/04/30, 11:31 AM
Hi there!
This is my first post here, but I have been following the forum for a while now. I have a few questions for you, but first I will post my training schedule:
Monday:
Benchpress, 3 sets 8-10 rep
Incline press, 3 sets 8-10 rep
Flyes, 3 sets 8-10 rep
Squat, 3 sets 8-10 rep
Leg curl, 3 sets 10 rep
Triceps pushdowns, 3 8-10 rep
Triceps extensions, 3 sets 8-10 rep
Dumbell press, 3 sets 8-10 rep
Combined military/behind the neck press, 3 sets 8-10 rep
Tuesday:
Behind the neck pulldowns, 3 sets 8-10 rep
Goodmornings, 3 sets 8-10 rep
Barbell rows, 3 sets 8-10 rep
Deadlift, 6-8 sets, 1-3 rep
Standing calfraises, 3 sets 10 rep
Barbell curls, 3 sets 8-10 rep
Hammer curls, 3 sets 8-10 rep
Barbell shrugs, 3 sets 8-10 rep
Thursday:
Benchpress, 6-7 sets 3-6 rep
Incline press, 4-5 sets 6-8 rep
Flyes, 3-4 sets 6-8 rep
Squat, 6-7 sets 3-5 rep
Leg curl, 3 sets 10 rep
Triceps pushdowns, 3 8-10 rep
Triceps extensions, 3 sets 8-10 rep
Dumbell press, 3 sets 8-10 rep
Combined military/behind the neck press, 3 sets 8-10 rep
Friday:
Behind the neck pulldowns, 3 sets 8-10 rep
Goodmornings, 3-4 sets 8-10 rep
Barbell rows, 3-5 sets 8-10 rep
Deadlift, 3 sets, 5 rep
Standing calfraises, 3 sets 10 rep
Barbell curls, 3-5 sets 4-8 rep
Hammer curls, 3 sets 8-10 rep
Barbell shrugs, 3-5 sets 8-10 rep
I’m looking to improve my deadlift, squat and benchpress. Is my routine totally screwed up? I’ve been using it the last 2 or 3 weeks, and it’s going okay, I’m progressing very well in squat and DL. My bench however is lacking heavily behind, about a third of my DL and half my squat.
I can’t seem to bench press properly. I don’t really feel the burning while doing them, and I can’t seem to isolate my chest muscles, plus it doesn’t feel like I get tired when doing them, suddenly I just cant do anymore, whereas in DL and squat I feel I have much more control, and know wether or not I’m going to do one or two more reps.
Any help/suggestions appreciated. And do ask follow up questions!
Peter
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2006/04/30, 01:05 PM
well it looks like youve got 3 sets of 8-10 covered. You and every other beginning american weightlifter.
A couple quick things.
8-10 will only build strength for so long. You will need to increase your intensity to build strength eventually. Get this: to gain strength, you have to lift heavy...
I'm kinda confused as to the sense behind your routine. It doesn't make any to me. It appears to be total body, but then you put things like flyes before squats.
Why would you want to isolate your pectoral in the bench press. The triceps will be the main movers.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/04/30, 03:14 PM
Yes, I've most certainly got the 3 sets of 8-10's covered, but that's because it is an overall routine. I've only been training the last 3 months, so that's probably why I'm still seeing results in that sense. And about two years ago I trained very intense, but for weightloss and overall fitness, but that's just too boring in my head...
Mostly I'm wondering if it's okay to do DL's and squat and bench two times per week, when you do like me, i.e. lift heavy once a week and light the other?
I don't have any trouble recovering it seems so, so far I'm guessing it's okay.
Could you please explain your confusion about doing flyes before squat? I can't see why that would be a problem?
Oh, and I'm not American, but Danish, so maybe I'm using the wrong language. It's not that I want to isolate my pectorali in the benchpress(I'm not bodybuilding), but what I were trying to say was, that when I benchpress I just fail at some moment, without having a sense of when that moment will be. In DL, squat and all other excercises I have a pretty good idea as to what my max rep in a given situation will be. BTW my incline bench is only about 10% lower than my normal bench, seems pretty strange to me.
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2006/04/30, 04:11 PM
Yes, you are a beginner, so you will see results with this for a while. You may not have a problem squatting, pulling, and pressing two times per week at the moment, but it may become difficult once you are moving heavier weight. I squat twice a week, and pull (snatch, deadlift, or clean) twice a week. I bench once a week, if that (not necessary to my goals).
The squat is a powerful compound movement, while flyes are a weak isolation movement. You will want to do the exercises that give you the greatest benefit early in the routine. Also, if you are interested in powerlifting, then flyes will only get you so far.
As for failing suddenly, give it time and you will become better in tune with your body.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/04/30, 04:29 PM
-Take out Curls
-if you do Goodmornings, dont do deadlifts and vice versa....if you do twice a week then do Max Effort Goodmornings and Dynamic Effort deadlifts
-biggest exercises first(Squats, deadlifts, GMs, Military Presses before bench presses, rows, pull ups, dips)
-skip flyes, calf raises, extensions etc....they are a waste of time at this point....if your goal is powerlifting then skip them....you may do a bit as supplementary work...as you need it
-increase intensity....I would use reps of 3-5......you'll find that 8-10 carries over poorly to strength...it does to an extent for beginners but after a short while not so much...you may want to use low reps but leave a couple reps in the tank on every set....then when you're comfortable increase intensity...so that you're leaving 0-1 in the tank and slowly increasing weight used...
-do standing variations of exercises over sitting
Good to have you at freetrainers...:)
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2006/04/30, 06:25 PM
I would put bent over rows and pull ups up there with sq and dl, and ahead of military press.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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