New Workout

[mikes1990]

In 3 weeks I'm moving, and joining a new gym. I'll also be starting up my own business, so am only going to commit to 3 gym sessions a week. Still looking to gain size and strength, and have come up with this. I'll probably be training Mon/Weds/Fri, so will be doing push A on Monday, pull A on wednesday, push B on Friday, pull B the following Monday, and than repeat. Any suggestions/criticisms/questions much appreciated:

Push A:
- Squats (Ramping in 3s or 5s to top set, then a drop of 20)
- Leg Extensions (4-6 sets of 15-20)
- Incline DB Press (Ramping in 3s or 5s to top set, then 1-3 lighter sets)
- DB Laterals or Mil. Press (4-6 sets of 8-12)
- Dips (4-6 sets of 8-12)
- Seated Calves (4-6 sets of 15+)
- One ab movement for 3 sets of 10-15

Pull A:
- Deads (Ramping in 1s, 3s or 5s to top set)
- Lying Leg Curls (4-6 sets of 8-12)
- Chins (Ramping in 3s or 5s, then 1 bodyweight set)
- Kroc Rows (As heavy as I can for a couple of sets in the 15-20 range)
- Face Pulls (4-6 sets of 8-12)
- Preacher Curls (4-6 sets of 8-12)
- Standing Calves (5x5)
- One ab movement for 3 sets of 10-15

Push B:
- Front Squat (Ramping in 1s, 3s or 5s to top set)
- Leg Press (Couple of warm ups, then a widowmaker)
- Bench (Ramping in 1s 3s or 5s to top set)
- DB OHP (5x5, and 1 or 2 lighter sets)
- Tricep Extensions (4-6 sets of 8-12)
- Seated Calves (4-6 sets of 15+)
- One ab movement of 3 sets of 10-15




Pull B:
- Trap Bar Deadlifts – (Ramping in 5s, possibly with some higher rep sets at the end)
- Standing Leg Curls (4-6 sets of 8-12)
- Chins (Bodyweight or light added weight targeting 50-100 total reps)
- T-bar Rows (4-6 sets of 8-12)
- Shrugs (4-6 sets of 12-20)
- DB Curls (4-6 sets of 8-12)
- Standing Calf Raises (5x5)
- One ab movement for 3 sets of 10-15

Rep ranges are only a guide, and I'll probably play about with it about once I've started. I'll also be adding the occasional drop set/ rest pause set/ clusters etc. as going from 5 sessions to 3 a week is a drop in frequency.

[mredanderson]

I would personally drop the legs curls and extensions - though from a bodybuilding standpoint you can't argue their merits and effectiveness in building muscle, but then as I am only lifting 2x a week I want maximum training economy with each exercise.

Have you though off adding in any different posterior chin movements such as:

SHELC (Supine Hip Extension Leg Curls)
Natural GHRs
Barbell Hip Thrusts
Cable Pull Throughs
Single/Double KB Swings (for power as opposed to cardio)
45 degree back extensions
Reverse Hypers (you can rig them up along the lines off something like - http://www.youtube.com/watch?v=esQPl7xvACo)

I know Bret Contreras has a ton of stuff much more in depth, so his website/blog is always worth a read.

[mikes1990]

Cheer Ed.

The curls/ extensions were in there as I've got quite a few compounds in there already. However, as per your suggestions, I may change a few bits around -

Possibly split squats instead of leg extensions if I'm feeling ok after squats sometimes, or if I don't do a 20 rep set. And I may put in a different posterior chain exercise after deads. I think my new gym has a reverse hyper, and GHRs should be doable on the lat pulldown seat. As for swings, I'm probably going to be training with KBs a few times a week with clients, so will be swinging a lot anyway (insert own joke here), but the gym is apprently planning getting some 40kg+ bells in, so might stick some heavy swings in.

Cheers for your input mate, any other thoughts welcome.

[tentigers]

It looks pretty good to me mike, my only concern would be sheer volume especially taking into account your swinging (nudge nudge ) with your clients and any other training you do with them.

but you know your body and are younger than me , personally i would do the biggies first then drop the isos if you dont feel up to it.

[mikes1990]

Cheers TT.

Yeah, I am slightly concerned that I might be feel absolutely beasted all the time, especially as in some weeks I'll be trap bar deadlifting Monday, back squatting Wednesday, and then deadlifting again on Friday. But as you say, think I'll just have to see how it goes. I think I may leave most of the swinging to the clients, and just join in when I'm feeling adventurous.

Also, I may be younger than you, but I'm sure you could still beat me in a burpee contest!

[mredanderson]

Reverse Hyper at the gym! - sounds like a proper power set up you will be joining, what gym is it out of interest?

Is it a defrancos style hardcore warehouse gym, or just a good independent place?

Nah, I would certainly err on the side of caution with all the power moves you will be doing on a weekly basis, curls and extensions certainly worth keeping until you know how you will be recovering on the program.

I noticed you said you are setting up a new business, with that and the new gym I take you have a good bunch of clients and can move away from the sterile commercial gym setting (no offence meant personally, just my opinion)

[mikes1990]

Haha, no offence taken - commercial gyms are the pits. Hence why I'm leaving. I'm actually moving out of London, back to Southampton to set up PTing outside/ in peoples' houses/ and got a few gyms I can use, although I won't be tied to one in particular, sort of like Derran does. I like London, but feel I can make more money, and see more people back in Southampton. I'm looking forward to it - no more waiting for people to finish curling in the squat rack so I can get my clients to squat!

Obviously I won't be 1 on 1 training my current clients any more, which is a shame, but hoping to do online training with some of them.

The gym I'm joining is called Samson's ! It's about 6 miles from my place back home.

Don't know if you'll be able to access these, but they're some photos from their facebook page -

http://www.facebook.com/group.php?gid=1 ... 0613466839

It's mainly a BBing place, but they've got some kbs, heavy bags, etc. so not ideal, but far better than my current gym choices.

[mredanderson]

Good stuff, the gym looks sweet, really old school

Bets of luck with the switch man - keep everyone posted on how it goes.