So I just wanted some opinions and advice on my training regime, to see what others think and what I can improve upon. I think my progress is not as optimal as it should be. Here’s my current training split:
Deadlifts, 4-6 sets, 1-5 reps
Bench, 4-6 sets, 1-7 reps
OH press, 5-6 sets, 1-7 reps
Barbell rows and/or t-bar rows, sets 4-6, reps 4-8
weighted dips, same rep/set scheme as previous exercise
weighted pull ups, same rep/set scheme
Back squats, 4-6 sets, reps 2-6
stiff legged deads, 4 sets, reps 3-6
walking DB lunges, sets 4, around 20ft length walking lunges, about 4-6 reps each leg
either jumping DB lunges, box jumps, or broad jumps to finish.
Wed: Mobility work, ab work, cardio (as in sprints, boxing, some box jumps.) maybe arms if i feel like it.
Thurs: repeat Mon
Fri: Repeat Tues
Sat: repeat Wed
I train heavy, as I like to stay within 3-6 reps, pretty much every workout. This is what im doing and I’ve been doing it for about 3 months with little variation. I started deadlifting and squatting around May, I currently DL 285 max and squat 235 max (not very impressive numbers i know). Bench 185 on a good day and OH press 135-140.
Put into consideration that i lost a lot of weight from around late fall 2012 to early fall 2013. i went from around 210 to 156 at the lowest, then i decided I was getting too skinny to make any strength gains. I started working out in summer 2012, but i wasnt squatting or doing DLs, i was at planet fitness. Moved to a real gym in may 2012, got serious. started squatting, DLs, OH press and a free weight bench.
So I was still trying to lose weight up until 2 and a half months ago, and i have seen progress, just not as fast as I think i could be seeing it. I eat healthy, pretty much all natural, 3500 cals. I slowly increase my cals if i stall on weight gain. Get about 70-90 grams of fat, 400-500 grams of carbs, and 180-200 grams of protein. Sorry for the extra long topic, any advice would help. would like to see if it sound like a good split, and I’d rather not exercise any less than 6 days a week. i like to eat a lot, lol.
I also am incorporating deloads now about every 4-5 weeks, started around october. before that I never took breaks really. I also get some low back aches now and then, i think i got the donald duck syndrome, as my form on DLs and squats is pretty good. I tend to neglect my abdominals.
Again sorry for the long post