Now starting to come back to training after slipping a lower disk in my spine im changing my routine and was looking for advice on whether it sounds worth it. I was planning on doing; -Full Body workout once a week -Muay Thai twice a week -accessory workout once a week (neck + grip) -Cardio twice a week -some home training in MT, bag work etc. The full body would be on the lines of; 1. Squat 2. Parallel bar dip 3. Stiff Legged deadlift 4. Bench press 5. Pull-Up 6. Barbell Curl 7. Calf Work 8. Crunch Sit-up 6 reps each exercise but not sure on how many sets per exercise. As im refreshing the whole routine, how would I decide on what weight to use per exercise? Cheers for any input.
Looks OK. If I was you, I'd drop the curls and the calf work. Are you sufficiently recovered to test your 1 rep max?
As KE has already stated, there's no point to the bicep curls and calf work, especially if you're training mainly for strength. Your biceps should be covered by the pull-ups and the calf work isn't really that necessary, although its not a crime to want it for aesthetic purposes. Having said that, the curls should definitely go as they can't even really be justified for aesthetic purposes. I'm not sure if you'd be better off doing normal deadlifts over your SLDL's, hopefully someone with more knowledge than me can help you out there... A couple of things you may consider putting in are the military press and the bent-over barbell row (some people dislike this due to the potential for injury...), especially if you're only doing this once a week... As for the reps, I think 2-5 is the best range, although 6 is acceptable. As for sets, I think you'd have to do a fair bit to make it count only doing it once a week, but I'll leave someone else to go into this... Hope this helps! P.S. There are far better core exercises than crunches! Read back over posts relating to abs, there have been loads.
For the accessory exercise I had this in mind for the neck. Still a bit lost on the reps/sets to perform per exercise. Maybe 5 reps per exercise, but not a clue on sets.