Change the workout?

[JaxMMA]

In the past few months I decided to cut some fat so I changed my diet and added some intensity training.
Schedule is as following: (not in any particular order)
Workout A
Clean-split jerk
Squats
Bench press
Incline press
Pull-ups
Dips
DB curls
Situps/hanging leg raises

Workout B
Deadlifts
Front squats
Bent over-rows
Military press
DB bench/incline press
Curls
One exercise for triceps
Situps/hanging leg raises

All of these are performed three times a week, every other day. 4 sets of 6 reps 80-90% max

On days in between I did some jogging to warm up and then either bag work or interval sprints.
As for the diet, I cleaned it up a little bit few months ago. No sugary drinks (mostly water all day, milk after workout), I don't drink alcohol, and junk food is to the minimum (maybe once a month). My usual calorie intake is less than 2000cal/day.
Now that the school started again I don't have as much time any more for jogging and sprints...I have one free day and I leave that for bagwork.
So my question is: should I stop powerlifting 'till I reach my goal and do something like circuit/crossfit type of training with a lot of reps and minimum break in between (maybe 300 rep workout)? Once again, my goal is to lose fat with minimum loss of muscle.

Thx

[g-bells]

if your trying to cut fat why not increase the volume and say up 12 reps and try it as a circuit

[JaxMMA]

if your trying to cut fat why not increase the volume and say up 12 reps and try it as a circuit

So, instead of going 80-90% at 6 reps, maybe go with 60% at 12 reps? What kind of exercises should I stick to: deadlifts + squats/front squats + split jerks + bent over-rows + pull-ups? Maybe include some box jumps?
How can I setup a scheme for circuit workout?

Sorry for so many questions. :)

[tetsu ryu]

one word... Tabata.. :D

something like this maybe?

A- Deadlift, squat, and overhead press. 3x8 or 5x5

B- Bench, weighted dips, Weighted pullups. 3x8 or 5x5

C- (tabata day) (you can do tabatas with all sorts of different exercises. Burpees, squats, pushups, sprints, light deadlifts, kettlebell swings, kipping pullups, etc.

Although that plan may not be how you want to go about doing things.. Tabatas are definitely great for fat burning. Or as g-bells said, performing a routine as an entire circuit would also work well.

Good luck! :D

[g-bells]

So, instead of going 80-90% at 6 reps, maybe go with 60% at 12 reps? What kind of exercises should I stick to: deadlifts + squats/front squats + split jerks + bent over-rows + pull-ups? Maybe include some box jumps?
How can I setup a scheme for circuit workout?

Sorry for so many questions. :)

as for percentage i would do enough weight that makes you struggle to get all 12 reps.

the exercises seem fine and if your getting results from them why not stick with'em

pick one exercise from each muscle group you work and then perform them one after another without rest in between each exercise and thats one set repeat for 3-4 sets, then pick another exercise from each and repeat

here's is one i did this last summer


3x12 circuit one
DB bench press
incline DB curls
military press
tricep pushdowns
chin-ups

3x12 circuit two
DB incline press
BB curls
side lateral raises
skullcrushers
low pulley rows

3x12 cicuit three
peck dec
concentration curls
DB shrugs
dips
corner rows

rest between 1 and 1 1/2 minutes between sets

i do my legs seperately so thats why they are not include

you will have to sacrifice on the amount of weight you use because you will be gassed

this is just one oppinion though

[tetsu ryu]

here is a boxing timer link. Check it. http://www.speedbagforum.com/timer.html You can set it up for tabatas. 20 seconds work 10 seconds rest for 8 rounds.

[Yohan]

here is a boxing timer link. Check it. http://www.speedbagforum.com/timer.html You can set it up for tabatas. 20 seconds work 10 seconds rest for 8 rounds.

SLICK!

[JaxMMA]

3x12 circuit one
DB bench press
incline DB curls
military press
tricep pushdowns
chin-ups

3x12 circuit two
DB incline press
BB curls
side lateral raises
skullcrushers
low pulley rows

3x12 cicuit three
peck dec
concentration curls
DB shrugs
dips
corner rows

rest between 1 and 1 1/2 minutes between sets

i do my legs seperately so thats why they are not include

you will have to sacrifice on the amount of weight you use because you will be gassed

this is just one oppinion though

Now, do you perform all those 3 circuits in one session or is each circuit on a separate day?

Thx for help everyone.

[g-bells]

Now, do you perform all those 3 circuits in one session or is each circuit on a separate day?

Thx for help everyone.

i do them all in one session, it takes me 45-50 minutes and i'm gased afterwards

This may not be for you though, you need to experiment with different things and find what works best for you. ie number of sets, amount of rest between sets, speed of reps and so forth, from your profile your 22-23? you've just begun to tap into your potential, test things for a set period of time, then when that time has come re-evaluate your gains and make adjustments accordingly.

hope this helps bro :)

[JaxMMA]

Here's the plan I came up with based on your suggestion:

Circuit 1:
Bench Press
Squats
Pull-ups
Dips
Hanging Leg raises

Circuit 2:
DB Incline press
Floor Wipers
Bent over-rows
Military Press

Circuit 3:
Hindu Push-ups
Medicine ball-slams
Box jumps
Deadlifts

Perform each circuit 3 times with 12 reps each per ciruit. Two sessions per week, on the third session (assuming I'm still able to walk and breathe :)) go heavy on deadlifts, squats, bench, split jerks, etc. with more weight and low reps.

And yes, I am 22 (almost 23)
Thx for all your help :)

[g-bells]

looks like a plan, let me know how you like , glad i could help!!

[JaxMMA]

looks like a plan, let me know how you like , glad i could help!!

I tried it last night..and it was brutal :rolleyes:
But I can't wait tlll next session :)

[JaxMMA]

One more question: is it better to perform circuit training in the morning before work (I work second shift) or after work?

[g-bells]

That all depends on your energy levels, but it is a good idea to do it one way and evry once in awhile do it the other time to mix it up. This will shock your body and keep it from adjusting to your routine.