Critique This...

[Vita]

i was hoping i could find some good advice here...

i've developed the following program, and it WILL evolve over time, but for now days 1, 3 and 5 stay.

my issue is with days 2, 4 and 6. i want them to be light supplimental work. well not light, but supplimental work. my focus is on days 1, 3 and 5.

i like what i've got so far, and i think it compliments my main program. i want to keep it simple. i'm just wondering if anyone who knows more about this than me can recommend a more balanced approach. i thought it was a good idea to keep in a couple days of SLDL, wanted to stick on pullups, and i like the bears for a strength building endurance thing. but again, i'm here looking for the opinions of those more knowledgable than myself.

keep in mind that i'm waking at 5:00am to train, and each day has to be short and sweet. so far i feel great, aside from the usual "back to it" soreness that is unavoidable. i've found it to be a good balance, but again, i'm not 100% sure if it really is. below is my blog outlining the program (bottom, in post #2). ask any questions i guess, i think it's pretty well laid out here and there...

http://crazybastidtraining.blogspot.com/

[ItalianStallion]

lol Im confused with your setup...is that weight/reps or reps/sets o.o, seems like weights to be since they only work in 5s....but then how many sets are you doing?

[Vita]

i guess that's not too clear. i don't have a real focus on that. i'm not trying to be too strict on sets.

it's limited to three though. you can see what i've done in my entries.

i'm more looking at the actual excersizes. i thinking of tossing one of the days with SLDL and doing some pylo stuff, or do some sandbag training instead. get where i'm going now?

i'm trying to avoid focus on details like exact load, etc., but more of balance in what i'm doing. i guess i'll work through it, but i'm looking for recommendations on other ways to train.

thanks for taking the time to look at it though...

[ItalianStallion]

Day 2,3,4 might be a problem, too many deadlifts ...coudl lead to overtraining, try spreading it out. The exercises themselves are good, the only thing is you dont have much core work, might want to add some L sits, turkish getups, full contact twists etc to you 'knee raise' days. And I still think you should add a proper set/rep scheme :)

[Crimson_Stone]

To stay loose with your set / rep scheme choose an optimal number of reps, lets say 30. Then adjust your set / rep scheme to total around 30 reps. Examples 3x12, 4x8, 5x6, 10x3. Every workout use a different set / rep scheme with different weights thus changing the focus of each training session (hypertrophy vs adaption vs endurance etc...).

[Vita]

i'll keep that in mind.

for now, i've actually been using a 3x10 scheme, just not dead set on making sure the weight i move is to that standard. some things i've got plenty of experience with form, some i'm working on. i want to lay a good base, and will stick to what i've got on days 1,3,5 for about 4 months, and will mix it up a bit. it'll range from 3x10 to 5x5 with probably some days where i just want to see my max.

to Stallion - pretty much all of my work involves the core in one way or another, that and strength gains are what my program is based around. no pussyfooting here. and the SLDL are a more hamstring dominated exercise while the traditional deadlift is more quad dominant. i think the trad. dead is more taxing so i only do it once, where i take it easy on the SLDLs before and after. they need to stay from what i've gathered.


i think i'm going to focus on some pylometrics and stuff on saturday. since i don't have to work, i can really play with what i've got there.

after one full week of doing this routine, i can say i like it a lot. i'm not pushing myself to the max on the big stuff because i don't have a power rack, and i train daily, but it's going to help me progress strengthwise while pushing through mental barriers that i won't accept. i can see where people could overtrain using my "program" but the point is to not push yourself 120% every day. feel it out, and work with where you're at. that is why a set "rep/set" scheme doesn't fit into my program. i will definitely keep in mind total reps though. i think that's something i've overlooked, and also why i came here for advice.

i think i'll just leave saturday (day 6) open for improvisation and to be the day to be creative in my training. any other advice is welcome, as usual...

[bushidoka]

Sleep in on days 2,4,6. Rest. use you pull-ups etc for warm-up or cool-down on your weight days or co-ordinate them into a short second work-out on the same day as your weights. Get drunk, have some fun, whatever lol. If you wish, even spred your workout over 5 days, splitting the body into smaller groups, thus shorter, quicker workouts. Even this though, I find it hard to workout 5 days a week just on fitness, it gets old really quick. just my opinion though, and you know what that's worth lol.

[Vita]

Sleep in on days 2,4,6. Rest. use you pull-ups etc for warm-up or cool-down on your weight days or co-ordinate them into a short second work-out on the same day as your weights. Get drunk, have some fun, whatever lol. If you wish, even spred your workout over 5 days, splitting the body into smaller groups, thus shorter, quicker workouts. Even this though, I find it hard to workout 5 days a week just on fitness, it gets old really quick. just my opinion though, and you know what that's worth lol.

i can understand your point. but it's not option for me. i'm trying to develop a new schedule, and this first 30 days is going to be hard.

drinking, not an option. causes probelems. i'm 110% dead sober right now. the first time since i was between 10 and 12. i want to stay this way. drugs/alcohol are not in the cards for me anymore.

what i have done is spread my workout over the week, with supplimental work in-between.

this is not for fitness, this is for lifestyle change. some people may be able to get away with being easy on themselves, but my mentality prevents that and will cause a relapse into old habbits if i do so. i've been 100% alcohol free for going on 5 months now, and it's been good, but if i'm not active i spaz out and need pot to calm me down. that's just the short of it.

so don't think i'm just ignoring your points, because they are certainly valid, but i have a special circumstance that requires total dedication to better my life. i hope you understand...

thanks for the input though,

T

[bushidoka]

Right-on Vita, A-1 brother. Been there with you myself at one time, maybe not quite as intensly, but I know the life style. all the best to you. Doing the family thing helps for sure.
Keeping this in mind, try doing some 'fun' exercising on off days,swimming, jogging, tennis, whatever. Try to bring your better half into these 'outings'. Having fun is another great way of combating burn-out, which is really what I was targeting.

[Vita]

Right-on Vita, A-1 brother. Been there with you myself at one time, maybe not quite as intensly, but I know the life style. all the best to you. Doing the family thing helps for sure.
Keeping this in mind, try doing some 'fun' exercising on off days,swimming, jogging, tennis, whatever. Try to bring your better half into these 'outings'. Having fun is another great way of combating burn-out, which is really what I was targeting.

i do run, and i love it. make me feel free...

i'm pretty interested in trail running, so that's one goal. as long as i have a goal, i'm good. it's a good thing i like to run, or it'd be over. i also picked up my bike the other day. the wife wants to go for rides so that'll be more "fun"

thanks again for taking the time to give advice!

[Vita]

since i began this routine, i have gained 5 lbs., and my abs are showing more every day.

i usually carry a weight of 165 (since high school) and since i i quit drinking, came down to 150lbs. started this routine when that stagnated, and only eat a bigger breakfast (working out at 5am on empty stomach), no other diet manipulations (i do take protein, 20g at lunch) and the weight has been coming back strong with predictability (~2lbs/week so far).

just an update. nothing changed as of yet. still laying a solid base, then will work from there...