JHUSE2: Strength and Form

[jhuse2]

I am changing my routine. This is my second training log this year. This routine will focus on strict form. The workout will consist of 4 different routines. I will workout Monday, Tuesday, Thursday, and Friday. I may add a little cardio session for Wednesday. Saturday and Sunday are strictly rest days.

Workout - Weight - Set - Reps

Monday: Workout A
Heavy BP: lbs. - 3 x 5
Yate or Bent Rows: lbs. - 3 x 8
Rev. BB Curl: lbs. - 3 x 8
Lt. Squat: lbs. - 1 x 20
Alt. Plate Chopper: lbs. - 1 x 20
Jump Rope: 2 - 3 min.

Tuesday: Workout B
Lt. Hammer Jammer: lbs. - 3 x 10
Heavy Deadlift: lbs. - 3 x 3
Wide Grip Upright Row: lbs. - 3 x 10
Calf Raise: lbs. - 3 x 20
Plate Swing: lbs. - 1 x 50
Jumping Jacks: 2 - 3 mins.

Thursday: Workout C
Heavy BB Shoulder Press: lbs. - 3 x 5
Modified High Pull: lbs. - 3 x 10
BB Curl: lbs. - 3 x 8
Stiff Leg Deadlift: lbs. - 3 x 8
Alt. Plate Chopper: lbs. - 1 x 20
Jump Rope: 2 - 3 min.


Friday: Workout D
Push Press: lbs. - 3 x 3
Heavy Squat: lbs. - 3 x 5
Standing Lateral Raises: lbs. - 3 x 12
Calf Raise: lbs. - 3 x 20
Plate Swing: lbs. - 1 x 50
Jumping Jacks: 2 - 3 mins.

Supps:
2 scoops creatine: 1 before - 1 after W/O
3 scoops protien: 1 before - 2 after W/O
AA Phenom V1: 1 tab. morning and 1 tab in evening
AA HT-8: 1 tab. morning and 1 tab in evening
fish oil - 2 in the morning after W/O
CLA - 2 @ Breakfast & 2 @ Dinner
Muti-vitamin - 2 in the morning after W/O


I will only add weight when I can perform all prescribed sets and reps with perfect form.

[kman025]

good luck jhuse. in for this. you'll be hitting some high marks in this journal

EDIT: IMO there are some problems with the routine.

there are a lot of overlapping muscle groups worked.

here are some example:
-straight leg DL the day before squat
-your doing a row on monday and tuesday
-doing overhead presses two days in a row

there are some other problems with it too.

where did you find this plan?

[strkout35]

looks cool but i agree with kman, after i do SLDLs my hammies are shot the next day, there's no way i'd want to be squatting. i don't know enough to tell you what changes to make but i'm sure some more experienced guys will chime in and help ya out in for the log though you're gonna do real well

[jhuse2]

I was given this routine from a guy that is more experienced at workout routines than myself. I am going to do the routine exactly the way he wrote up for a couple of weeks and see how it goes.

[DocColossus]

Liking those rest days man, you're well on your way to serious growth with 3 days of no CNS strain, and just resting! Do it up!!!

[BendtheBar]

Looks good Jhuse. You have a heavy lift on each day which is nice. Hit it hard.

[jhuse2]

Monday: Workout A

Today was the first day of my new workout. It felt good to get back to it. My new routine focuses on form over weight increase. My energy started off great. By the end I was tired. I mean wore out. Using strict form is hard and makes the weight feel heavier. I am also going to log my calorie, protein, fat and carb. intake as well.

Grade: A
Energy: A
Time: 65 min.

Heavy BP: 175lbs. - 1x5 , 1x4 , 1x4 (going to the chest makes alot of difference)

Yate Rows: 135lbs. - 1x8 , 1x8 , 1x8

Rev. BB Curl: 65lbs. - 1x8 , 1x8 , 1x8 (forearms were on fire)

Lt. Squat: 135lbs. - 1 x 20 (I went as deep as I could go. my leg felt like jello after this.)

Alt. Plate Chopper: 25lbs. - 1 x 20 each side

Jump Rope: 2 min. (2min. is a long time when you are jump roping.. I mean a damn long time..)

[Bodybygamma]

This looks intense, eat, rest and hydrate well. I would not do this split for too long at one time, but looks like it may jump start some gains.

[BendtheBar]

20 rep squat! Way to hit that 20 repper.

Are you using slow, strict form...or just strict form. And how does progression work on this program? How will you decide when you should add weight, or are you just trying for more reps on every workout?

[jhuse2]

Originally Posted by BendtheBar

20 rep squat! Way to hit that 20 repper.

Are you using slow, strict form...or just strict form. And how does progression work on this program? How will you decide when you should add weight, or are you just trying for more reps on every workout?

progression depends on form over everything else. I want to feel where the weight is hitting and concentrate on the lift. I will only add weight when I can achieve all sets for the prescribed reps with strict form. I am in no rush. I feel that using strict form will increase my strength more than cheating in the long run.