Hello Everyone! I'm a new member here and just recently got into lifting more seriously approximately a month ago. I've lifted on and off but never anything i stuck to. I'm pretty active. I play baseball for highschool. We usually don't hit the weights like football players so i've taken it up in spare time with the help of friend who play football. He's coached me on form and workouts to do so far. I'm 16 years old and 5'10 185lb. These are stats so far. I want to know if there are any 'must do' workouts that i am missing right now. also do you suggest the use of protein supplements or creatine? I haven't got into supplements much but i try to eat a diet high in protein.
bench- highest weight with 3 reps 195lb- ------max 1 rep-210lb
squat- (just started squatting a week ago) max 1 rep 215lb
dead lift- max 1 rep 220lb
(all in pounds)
bench press
150x10
170x5
195x3
squat
145x10
165x5
185x3
hammercurls
20x15
20x12
20x8-10
skull crushers
55x12
55x10
55x8
deadlift
150x8
170x6
190x3
shrugs
135x15
135x12
135x10
dumbell flys
20x15
20x12
20x10
military press
85x10
100x5
115x3
power cleans
135x6
150x4
165x2
What to add to workout plan?
Moderators: Boss Man, cassiegose
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P_North_Fitness
- STARTING OUT
- Posts: 3
- Joined: Sun Apr 21, 2013 7:59 am
Re: What to add to workout plan?
For clients I normally use 3x3. Its one of favorite routines for strength work. Choose only basic compound moves at most I would use dead lift, bench press, squat,bent over row and military press. You will probably progress first in the dead lift and squat. Progress like this:
Your workout would look like
Workout A
Squat 3x3
Bench Press 3x3
Military Press 3x3
Workout B
Squat 3x3
Bent over row 3x3
Dead lift 3x3
Use 3-5 mins rest between sets and add in there some HIIT t burn fat while lifting and building strength. 1 days rest between work outs and alternat workouts A and B. Use a warm up before every sesion.On your last set increase the weight you lift by a small amount then when you you can use that weight on all 3 sets increase the last set again and work up the same way.Dead lift I aim to increase each time even by a small amount. On your first set use 75% 1RM, on your second set use 80-85% 1RM and the final set should be 90-95% 1RM.And for diet eat clean at all times high protein, low gi carbs and cut the refined junk out.
Once your deadlift starts to really improve then move onto this:
Workout A
Squat 3x5
Bench Press 3x5
Military Press 3x5
Power Cleans 3x5
Workout B
Squat 3x5
Dead lift 3x5
Seated good mornings 3x5
Weighted pull ups 3x5
If your main lifts are still progressing you can add 2x8 weighted chins and 2x8 Curls/Skull Crushers 2x8
I use that as the basis for this:
Chest
Bench Press 3x8
Incline Press 3x8
Floor press 3x8
Flies 3x8
Weighted Dips 3x failure
Shoulders/Back
Military press 3x8
Lat raises 3x8
Bent over row 3x8
Weighting Chins 3x failure
Weighted pull ups 3x failure
Legs
Squats 3x8
Dead lifts 3x8
Glute ham raises 3x8
Arms
Bicep Curls 3x8
Skull Crushers 3X8
Tricep press down 3x8
I then dd core work and HIIT. Your lifts here will be your heaviest sets of 8 due to using a 3x3 before hand. Use 2 minutes rest between sets and follow the same procedure on the 3x3, your last set wil be the heaviest set.
Your workout would look like
Workout A
Squat 3x3
Bench Press 3x3
Military Press 3x3
Workout B
Squat 3x3
Bent over row 3x3
Dead lift 3x3
Use 3-5 mins rest between sets and add in there some HIIT t burn fat while lifting and building strength. 1 days rest between work outs and alternat workouts A and B. Use a warm up before every sesion.On your last set increase the weight you lift by a small amount then when you you can use that weight on all 3 sets increase the last set again and work up the same way.Dead lift I aim to increase each time even by a small amount. On your first set use 75% 1RM, on your second set use 80-85% 1RM and the final set should be 90-95% 1RM.And for diet eat clean at all times high protein, low gi carbs and cut the refined junk out.
Once your deadlift starts to really improve then move onto this:
Workout A
Squat 3x5
Bench Press 3x5
Military Press 3x5
Power Cleans 3x5
Workout B
Squat 3x5
Dead lift 3x5
Seated good mornings 3x5
Weighted pull ups 3x5
If your main lifts are still progressing you can add 2x8 weighted chins and 2x8 Curls/Skull Crushers 2x8
I use that as the basis for this:
Chest
Bench Press 3x8
Incline Press 3x8
Floor press 3x8
Flies 3x8
Weighted Dips 3x failure
Shoulders/Back
Military press 3x8
Lat raises 3x8
Bent over row 3x8
Weighting Chins 3x failure
Weighted pull ups 3x failure
Legs
Squats 3x8
Dead lifts 3x8
Glute ham raises 3x8
Arms
Bicep Curls 3x8
Skull Crushers 3X8
Tricep press down 3x8
I then dd core work and HIIT. Your lifts here will be your heaviest sets of 8 due to using a 3x3 before hand. Use 2 minutes rest between sets and follow the same procedure on the 3x3, your last set wil be the heaviest set.