Experts is my workout ok? Compound orientated - UK-Muscle Body Building Community

davesrs · 21-01-2008, 01:00 PM

This is my first post and firstly would like to say hello to everyone.

I have been lifting for about 2-3 months and prior to that did my homework and realised that compound lifts were the way to go and boy was I right. I have noticed significant gains focusing on the big 3 but require some information to make sure im still heading down the right track...

I play football at a decent level not full time though so my goal is to build a strong core and let the other body parts adapt to it which it has nicely. I started at 12st being 6" tall and now weigh 14st 2lbs after eating 5-6 small meals a day including 3 protein shakes with MyProtein MP Max Protein and Fine oats mixed in.

My workout is as follows

5x5 Routine (Current lifting stats and is about 90% of my max)

Monday
Squat (Powerlift style deep squat) 120kg
Bench Press 80kg
Weighted Dips (Hitting Chest) 20kgs

Wednesday
Deadlift 120kg
Rows 70kg
Weighted Pullups (Palms facing away) 10kgs

Friday
Squat (Less weight on a Friday for football on Sat) 100kg
BB Standing Shoulder Press 50kg
Weighted Dips (Hitting Tri's) 20kgs

I take about 45-55mins to perform the workout and that includes an intense 5 min warmup. I have training on a Tue\Thurs and game on a Sat.

My question to you is..... is my current routine ok and will this continue to build mass providing my diet is ok? Is there any tips to keep progressing weight week on week as I feel i could be starting to reach my max shortly although im giving max effort on my workouts. Ie dripping with sweat....

Thanks David

irwit · 21-01-2008, 01:10 PM

youve put on over 2 stone in 2-3 months ??? I HATE YOU !

davesrs · 21-01-2008, 01:16 PM

I forgot to add to my post that I'll post some pics up on the other section once I get some batteries for my digital camera

Bulldozer · 21-01-2008, 04:11 PM

I am no expert, but i like your routine a lot.

Similar to what i do/ have done.

I would add in some work for the posterior chain , but thats just a personal choice.

All the time your progressing its working mate.

Once you get more advanced you will probably struggle with heavy squats twice a week and heavy deads. But there are lots of options open when that happens. i.e

Having a light day
changing deads for cleans or high pulls
squats for front squats.

etc etc.

But all the time you can add weight to the bar, keep doing what your doing mate ;)

GTT · 21-01-2008, 04:23 PM

The only word of advice i will give is to keep a record of each workout on paper/computer.

I know for every set of every exercise what exacty i did last week, how many reps and how much weight, i aim to improve on it each and every week.

IMO you will make fast progress this way

davesrs · 21-01-2008, 05:34 PM

Quote:

Originally Posted by Bulldozer

I am no expert, but i like your routine a lot.

Similar to what i do/ have done.

I would add in some work for the posterior chain , but thats just a personal choice.

All the time your progressing its working mate.

Once you get more advanced you will probably struggle with heavy squats twice a week and heavy deads. But there are lots of options open when that happens. i.e

Having a light day
changing deads for cleans or high pulls
squats for front squats.

etc etc.

But all the time you can add weight to the bar, keep doing what your doing mate ;)

Bulldozer thanks for the info

the idea of the alternative excercises makes sense but will continue to add weight until I stall and then change the routine.

Excuse my ignorance but what would be effective posterior chain exercises?

Bulldozer · 21-01-2008, 06:26 PM

Quote:

Originally Posted by davesrs

Excuse my ignorance but what would be effective posterior chain exercises?

Glute ham raise's
sldl
pullthroughs
reverse hypers.
Good mornings.

Basically something to work your hams, glutes and lower back more directly mate.

21-01-2008, 01:00 PM	#1 (permalink)
davesrs Newbie Trainer Join Date: Dec 2007 Posts: 8	Experts is my workout ok? Compound orientated This is my first post and firstly would like to say hello to everyone. I have been lifting for about 2-3 months and prior to that did my homework and realised that compound lifts were the way to go and boy was I right. I have noticed significant gains focusing on the big 3 but require some information to make sure im still heading down the right track... I play football at a decent level not full time though so my goal is to build a strong core and let the other body parts adapt to it which it has nicely. I started at 12st being 6" tall and now weigh 14st 2lbs after eating 5-6 small meals a day including 3 protein shakes with MyProtein MP Max Protein and Fine oats mixed in. My workout is as follows 5x5 Routine (Current lifting stats and is about 90% of my max) Monday Squat (Powerlift style deep squat) 120kg Bench Press 80kg Weighted Dips (Hitting Chest) 20kgs Wednesday Deadlift 120kg Rows 70kg Weighted Pullups (Palms facing away) 10kgs Friday Squat (Less weight on a Friday for football on Sat) 100kg BB Standing Shoulder Press 50kg Weighted Dips (Hitting Tri's) 20kgs I take about 45-55mins to perform the workout and that includes an intense 5 min warmup. I have training on a Tue\Thurs and game on a Sat. My question to you is..... is my current routine ok and will this continue to build mass providing my diet is ok? Is there any tips to keep progressing weight week on week as I feel i could be starting to reach my max shortly although im giving max effort on my workouts. Ie dripping with sweat.... Thanks David

21-01-2008, 01:10 PM	#2 (permalink)
irwit is realising, diet, traing, rest, supplements, 12 egg breakfasts are nothing without consistency Join Date: Mar 2007 Location: London Posts: 505	Re: Experts is my workout ok? Compound orientated youve put on over 2 stone in 2-3 months ??? I HATE YOU !

21-01-2008, 01:16 PM	#3 (permalink)
davesrs Newbie Trainer Join Date: Dec 2007 Posts: 8	Re: Experts is my workout ok? Compound orientated I forgot to add to my post that I'll post some pics up on the other section once I get some batteries for my digital camera

21-01-2008, 04:11 PM	#4 (permalink)
Bulldozer craving a pizza :( Join Date: Nov 2006 Location: Kent Posts: 2,384	Re: Experts is my workout ok? Compound orientated I am no expert, but i like your routine a lot. Similar to what i do/ have done. I would add in some work for the posterior chain , but thats just a personal choice. All the time your progressing its working mate. Once you get more advanced you will probably struggle with heavy squats twice a week and heavy deads. But there are lots of options open when that happens. i.e Having a light day changing deads for cleans or high pulls squats for front squats. etc etc. But all the time you can add weight to the bar, keep doing what your doing mate ;)

21-01-2008, 04:23 PM	#5 (permalink)
GTT How Bout a Nice Cup of SHUT THE FCUK UP Join Date: Jun 2007 Location: West Yorkshire Posts: 966	Re: Experts is my workout ok? Compound orientated The only word of advice i will give is to keep a record of each workout on paper/computer. I know for every set of every exercise what exacty i did last week, how many reps and how much weight, i aim to improve on it each and every week. IMO you will make fast progress this way

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