Critique my program

**bigDman** · 05-18-2005, 11:09 PM

Monday:
Barbell Hack Squat - 5x3
Hang Clean - 3x6
squat - 3x6
leg curls - 3x6

Wednesday:
Bench Press - 5x3
Military Press - 3x5
Close Grip Bench - 3x5
Bent Row - 3x6
Lying Triceps Extension - 3x5

Friday:
Power Clean - 3x5
High Pulls - 3x5
Power Shrug - 4x10
Standing Calf Raises - 4x12
Crunches 2x50

i will do this for 4 weeks then i will

Monday - Lower Body Strength

Parallel Box Squat - work up to a 1RM over about 7 sets
Stiff Legged Deadlift - 4x5
Glute-Ham Raise - 3x10
Crunches - 2x50

Tuesday - Upper Body Strength

Bench Press - work up to a 3RM over about 7 sets
Close Grip Bench Press - 3x5
Military Press - 3x5
Bent Rows - 3x5
Shrug - 2x10

Thursday - Lower Body Speed

Speed Box Squats - 8x2
Squat - 3x10
Front Squat - 3x8
Decline Crunch - 3x12
Leg rises - 3x10

Friday - Upper Body Speed

Speed Bench - 9x3
Incline Bench Press - 3x10
Triceps Pushdown - 3x8
Lateral Raises - 3x10
Bent Lateral Raises - 3x10

i will do that for weeks 5-12

and because i am an athlete training ot get bigger faster and stronger i will be doing cardio

as folows
Day 1

This will be timed and every week i will try and beat my previous time

50m sprints then a 150 meter jog = 1 set
weeks 1-4 - 8 sets (1 mile)
weeks 5-8 - 12 sets (1.5 miles)
weeks 9-12 - 16 sets (2 miles)

and some latter work

Day 2

This will be timed and every week i will try and beat my previous time

# Week 1 - 1 mile
# Week 2 - 1 mile
# Week 3 - 1.5 miles
# Week 4 - 1.5 miles
# Week 5 - 2 miles
# Week 6 - 2 miles
# Week 7 - 2 miles
# Week 8 - 2.5 miles
# Week 9 - 2.5 miles
# Week 10 - 2.5 miles
# Week 11 - 3 miles
# Week 12 - 3 miles

Day 3

plyometrics

weeks 1-3
Depth Jump vertical- 4x10
Depth Jump long- 4x10
Low Lateral Hurdle Jump - 3x10
Box Lateral Jumps 3x20
bounding 3x15

weeks 4-6
Depth Jump vertical- 4x10
Depth Jump long- 4x10
high Lateral Hurdle Jump - 3x10
Box Lateral Jumps 3x20
bounding 3x15

weeks 7-9
Depth Jump vertical- 4x10
Depth Jump long- 4x10
low Lateral Hurdle Jump - 3x10
Box Lateral Jumps 3x20
bounding 3x15
Single Leg Hop - 4x8

weeks 10-12
Depth Jump vertical- 4x10
Depth Jump long- 4x10
low Lateral Hurdle Jump - 3x10
Box Lateral Jumps 3x20
bounding 3x15
Single Leg Hop - 4x8

i might turn some plyometrics days into more sprint work but im not sure yet it all depends on wether or not i can get my hands on a medicine ball

i love constructive criticism so please critique it

WorkOut-Boy · 05-20-2005, 04:34 PM

I have no idea WTF you just said! this has confussed me!

**bigDman** · 05-20-2005, 07:45 PM

whats so confusing

WorkOut-Boy · 05-20-2005, 11:03 PM

Well for instance what the heck is Ricochets and Chest pass?LOL

**bigDman** · 05-21-2005, 12:15 AM

there plyometrics
chest past are liek chest passes in bball with a medicine ball
Ricochets
is like when you draw square you keep your feet togther and jump to a corner but never the same corner twice
that whol lasy grop of exercizes are plyometrics

WorkOut-Boy · 05-21-2005, 11:46 AM

Why would you do these weird exercises?

**ravadongon** · 05-21-2005, 11:53 AM

Quote:

Originally Posted by WorkOut-Boy

Why would you do these weird exercises?

He's obviously training for sports primarily. Plyometric exercises are important for an athlete to include in their training, for the development of anaerobic power.

05-18-2005, 11:09 PM	#1
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,710 Recipes: 0 Rep Power: 188	What do you think of this program Monday: Barbell Hack Squat - 5x3 Hang Clean - 3x6 squat - 3x6 leg curls - 3x6 Wednesday: Bench Press - 5x3 Military Press - 3x5 Close Grip Bench - 3x5 Bent Row - 3x6 Lying Triceps Extension - 3x5 Friday: Power Clean - 3x5 High Pulls - 3x5 Power Shrug - 4x10 Standing Calf Raises - 4x12 Crunches 2x50 i will do this for 4 weeks then i will Monday - Lower Body Strength Parallel Box Squat - work up to a 1RM over about 7 sets Stiff Legged Deadlift - 4x5 Glute-Ham Raise - 3x10 Crunches - 2x50 Tuesday - Upper Body Strength Bench Press - work up to a 3RM over about 7 sets Close Grip Bench Press - 3x5 Military Press - 3x5 Bent Rows - 3x5 Shrug - 2x10 Thursday - Lower Body Speed Speed Box Squats - 8x2 Squat - 3x10 Front Squat - 3x8 Decline Crunch - 3x12 Leg rises - 3x10 Friday - Upper Body Speed Speed Bench - 9x3 Incline Bench Press - 3x10 Triceps Pushdown - 3x8 Lateral Raises - 3x10 Bent Lateral Raises - 3x10 i will do that for weeks 5-12 and because i am an athlete training ot get bigger faster and stronger i will be doing cardio as folows Day 1 This will be timed and every week i will try and beat my previous time 50m sprints then a 150 meter jog = 1 set weeks 1-4 - 8 sets (1 mile) weeks 5-8 - 12 sets (1.5 miles) weeks 9-12 - 16 sets (2 miles) and some latter work Day 2 This will be timed and every week i will try and beat my previous time # Week 1 - 1 mile # Week 2 - 1 mile # Week 3 - 1.5 miles # Week 4 - 1.5 miles # Week 5 - 2 miles # Week 6 - 2 miles # Week 7 - 2 miles # Week 8 - 2.5 miles # Week 9 - 2.5 miles # Week 10 - 2.5 miles # Week 11 - 3 miles # Week 12 - 3 miles Day 3 plyometrics weeks 1-3 Depth Jump vertical- 4x10 Depth Jump long- 4x10 Low Lateral Hurdle Jump - 3x10 Box Lateral Jumps 3x20 bounding 3x15 weeks 4-6 Depth Jump vertical- 4x10 Depth Jump long- 4x10 high Lateral Hurdle Jump - 3x10 Box Lateral Jumps 3x20 bounding 3x15 weeks 7-9 Depth Jump vertical- 4x10 Depth Jump long- 4x10 low Lateral Hurdle Jump - 3x10 Box Lateral Jumps 3x20 bounding 3x15 Single Leg Hop - 4x8 weeks 10-12 Depth Jump vertical- 4x10 Depth Jump long- 4x10 low Lateral Hurdle Jump - 3x10 Box Lateral Jumps 3x20 bounding 3x15 Single Leg Hop - 4x8 i might turn some plyometrics days into more sprint work but im not sure yet it all depends on wether or not i can get my hands on a medicine ball i love constructive criticism so please critique it Last edited by bigDman : 05-21-2005 at 03:12 AM.

05-20-2005, 04:34 PM	#2
WorkOut-Boy Pro Stature Join Date: May 2005 Posts: 133 Recipes: 0 Rep Power: 5	I have no idea WTF you just said! this has confussed me! __________________ This is a town where people used to stand tall.

05-20-2005, 11:03 PM	#4
WorkOut-Boy Pro Stature Join Date: May 2005 Posts: 133 Recipes: 0 Rep Power: 5	Well for instance what the heck is Ricochets and Chest pass?LOL __________________ This is a town where people used to stand tall.

05-21-2005, 11:46 AM	#6
WorkOut-Boy Pro Stature Join Date: May 2005 Posts: 133 Recipes: 0 Rep Power: 5	Why would you do these weird exercises? __________________ This is a town where people used to stand tall.

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05-20-2005, 07:45 PM	#3
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,710 Recipes: 0 Rep Power: 188	whats so confusing

05-21-2005, 12:15 AM	#5
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,710 Recipes: 0 Rep Power: 188	there plyometrics chest past are liek chest passes in bball with a medicine ball Ricochets is like when you draw square you keep your feet togther and jump to a corner but never the same corner twice that whol lasy grop of exercizes are plyometrics