T Nation

Exercise Selections: Missing Anything?


#1

Hey,

My current exercise list is as follows-usually 4-6 exercises are chosen and done in A1-A2 B1-B2 C1-C2 etc style. Usually go heavy but sometimes work in the higher 15-30 rep range as well on some exercises. (##s) are in kg to give an idea of how (not) strong I am.

Power Clean (80)
Muscle Snatch (70)

Back Squat (usually high bar) (110)
Front Squat (100)
Bulgarian Split Squat (60)
Squat Jump (40)
Leg Extensions
Calf Raises

Sumo Deadlift (160)
Deficit (~3-4inch)Deadlift (160)
Back Extensions (40)
Good Mornings (80)
Hamstring Curls

Bench Press (95)
Dumbbell Bench Press (40)
Flys (15)
Dips (20)
Cable Tricep Pushdown (60)

Hanging Leg Raises
Incline Situps
Plank
Side Plank
Side Bends w/ dumbbell
Farmers Walk (45)

Overhead Press (70)
Klokov Press (60)
Dumbbell Press (25)
Lateral Raises (15)

Pullups (20)
Chinups (10)
Bent over rows (90)
1 arm rows (45)
Curls (45)
Reverse Curls (35)

For conditioning, 60m sprints, 150m-600m intervals with short recovery, 100m and 300m hill sprints, and occasionally 20-30min tempo runs. Lunges around a track a few times a month as well.

Any suggestions for exercises that should be added? I'm somewhat new to this, am trying to read and learn to find out what is most effective, and don't want to miss anything. Goals are 50% aesthetics 50% general strength.

Thanks in advance, have a nice day!


#2

Usually when you want someone to look over what you are currently doing it is far easier to follow if you write it out in program form.
So actually write down your split and which exercises are done on each day for how many sets and reps. This makes much more sense then just listing a heap of exercises.

How you set it up is important so that’s the kind of thing you need to show.


#3

Ok, good point. Usually I do something like:

PUSH/SQUAT
PULL/ABS
PRESS/HINGE
OFF
PUSH/SQUAT
PULL/ABS
OFF

Day1 Bench Press/Flys, Back squat/Leg extensions
Day2 Bent over rows/Rvs Curls, Hanging leg raises/Side bends
Day3 Klokov Press or Overhead press/Lateral raises, Back extensions/Sumo deadlift or deficit deadlift
Day4 OFF (usually conditioning)
Day5 Dumbbell Bench Press/Tricep Pushdown, Front Squat/BSS/Calf raises
Day6 Pullups/1 arm rows/Curls, Planks/Farmers walks
Day7 OFF (usually conditioning)

Power cleans or Muscle snatches about once a week as a 2nd workout in the evening, working up to a 1RM. Dips/Chinups 1-2 times a week as well in the park on bars.

Recovery is fine, workouts are kept between 45-60min and I get plenty of calories and sleep.


#4

Oh and sets/reps:

On the heavy compounds I start with a couple sets of 10 to warmup, add weight, do a couple sets of 8, 5s, and couple sets with triples, up to a heavy single then back down to 5s or 3s and do a few sets of that. For example a recent deficit deadlift (snatch grip) workout was:
2x10x60kg, 2x8x100kg, 2x5x120kg, 2x3x140kg, 1x150kg, 1x160kg, 4x3x140kg.

For stuff like flys, tricep pushdowns, ab work, leg extensions it’s usually in the 15-30 rep range but still pretty close to failure.

Most workouts are 30-45sets total (I’ve gone 60+ sets but that takes longer to recover from), and I keep the recovery time fairly short as I seem to recover pretty quickly.


#5

If it’s working for you, keep doing it.

Be aware that as you get stronger constantly working up to heavy singles may become less than optimal.

Other than that, like I said: if it’s working, keep doing it.


#6

[quote]MarkKO wrote:
If it’s working for you, keep doing it.

Be aware that as you get stronger constantly working up to heavy singles may become less than optimal.

Other than that, like I said: if it’s working, keep doing it.

[/quote]

Heavy singles are still working for me… and in oly lifting (the context in which he mentioned this), it’s relatively standard practice. That being said, hitting TRUE 1RM’s regularly is indeed very difficult. Heavy singles in the 95ish % range is not nearly so bad.

OP: I do less than a quarter of the exercises you listed. You should not be looking for more exercises to do. Instead, focus on performing the basic lifts better. Don’t spread yourself too thin. If you do, you won’t get good at anything. Focus on bringing maximal intensity to each lift, everytime you’re in the gym, and you’ll get better.


#7

[quote]flipcollar wrote:

[quote]MarkKO wrote:
If it’s working for you, keep doing it.

Be aware that as you get stronger constantly working up to heavy singles may become less than optimal.

Other than that, like I said: if it’s working, keep doing it.

[/quote]

Heavy singles are still working for me… and in oly lifting (the context in which he mentioned this), it’s relatively standard practice. That being said, hitting TRUE 1RM’s regularly is indeed very difficult. Heavy singles in the 95ish % range is not nearly so bad.

OP: I do less than a quarter of the exercises you listed. You should not be looking for more exercises to do. Instead, focus on performing the basic lifts better. Don’t spread yourself too thin. If you do, you won’t get good at anything. Focus on bringing maximal intensity to each lift, everytime you’re in the gym, and you’ll get better.[/quote]

That’s why I said may, not will. I still hit heavy singles regularly, but less often than I did when I was weaker. For me, per lift, I like heavy singles at most once a fortnight with plenty of 70-80% work for 3-5 in the period between.


#8

I seem to have a fairly resilient CNS (probably related to the fact that I am not yet that strong) but I have noticed that heavy singles are taking longer to recover than for deadlifts in particular. I used to have an 8 day cycle where I had 1 sumo DL and 1 deficit conventional DL, but that was catching up to me so I moved it to once a week.

I try and stick to the big, basic movements. I just want to make sure that I have all my bases covered, so to speak-I try and leave no stone unturned in my training.


#9

[quote]flipcollar wrote:
OP: I do less than a quarter of the exercises you listed. You should not be looking for more exercises to do. Instead, focus on performing the basic lifts better.[/quote]

I second this. Never think “what can I add” but “what can I take away?” Quote Wendler -

“Youâ??ll notice a lot of overlap with some of these exercises because weâ??re trying to do more with less. Thatâ??s training economy, a very good thing; better results with less time in the weight room.”


#10

Nope, I’m pretty sure you got all of them.

Just Kidding, remember to stimulate, not annihilate.


#11

[quote]geodude wrote:
I seem to have a fairly resilient CNS (probably related to the fact that I am not yet that strong) but I have noticed that heavy singles are taking longer to recover than for deadlifts in particular. I used to have an 8 day cycle where I had 1 sumo DL and 1 deficit conventional DL, but that was catching up to me so I moved it to once a week.

I try and stick to the big, basic movements. I just want to make sure that I have all my bases covered, so to speak-I try and leave no stone unturned in my training.[/quote]

That’s exactly what I was getting at and you seem to have it covered.


#12

[quote]nighthawkz wrote:

[quote]flipcollar wrote:
OP: I do less than a quarter of the exercises you listed. You should not be looking for more exercises to do. Instead, focus on performing the basic lifts better.[/quote]

I second this. Never think “what can I add” but “what can I take away?” Quote Wendler -

“Youâ??ll notice a lot of overlap with some of these exercises because weâ??re trying to do more with less. Thatâ??s training economy, a very good thing; better results with less time in the weight room.”
[/quote]

Too right. I was guilty of overthinking my assistance work but since I cleaned it up I noticed a marked improvement.


#13

Thanks for the input guys. I’ll try and see what I can cut out. I have a tendency to over-think and over-analyze my training so less is probably more.

Ironically this article was posted just a little while after this thread.

Thanks again!