Hi, I need a second opinion on my training routine. Background info: Day 1, I run about 10 km, sometimes more, sometimes less or i do a heavy bag workout boxing/kicking for about an hour. Day 2, Gym at home. Day 3, stretching/yin yoga. Day 4, rest. Repeat. If I feel sufficiently recovered, I skip the rest day and start from Day 1 again.
Goals for weight
training; Get "strong" again. I designed this program so I could do
the same thing for a few years without needing to make any major changes. It's
possible that I will rotate some exercises, such as switching to regular
deadlifts and squats if I feel I'm no longer making progress. The goal is to,
over about 3 years, reach around 150 kg in bench press, 240-250 kg in deadlift,
and around 180-200 kg in squat—weights I managed about 10 years ago.
Training program
A exercise
week 1 10 set * 2 reps
week 2 8 set * 2 reps
week 3 5 set * 3 reps
week 4 3 set * 3 reps
B exercise
week 1 3 set * 3 reps
week 2 5 set * 3 reps
week 3 8 set * 2 reps
week 4 10 set * 2 reps
C exercise
1-3 sets 8-12 reps
Day 1
A Front Squat
B Snatch Grip Deadlift
C Dips, Chins, barbell sit up on incline bench,
Hanging Leg Raises, superset Cuban Press and Side laterals, Random Biceps
exercise
Day 2
A Bench Press
B Behind The Neck Press (standing)
C Lunges, Glute Ham Raises, Dragonflags, Plank,
Pendlay Row, Random Biceps exercise
Day 3
A Sumo Deadlifts
B Box Squats
C Dips, Chins, barbell sit up on incline bench,
Hanging Leg Raises, superset Cuban Press and Side laterals, Random Biceps
exercise
Day 4
A Overhead Press
B Pause Bench press (2-3 sec)
C Lunges, Glute Ham Raises, Chins, Dragonflags,
Plank, Floor press
Goals for weight
training; Get "strong" again. I designed this program so I could do
the same thing for a few years without needing to make any major changes. It's
possible that I will rotate some exercises, such as switching to regular
deadlifts and squats if I feel I'm no longer making progress. The goal is to,
over about 3 years, reach around 150 kg in bench press, 240-250 kg in deadlift,
and around 180-200 kg in squat—weights I managed about 10 years ago.
Training program
A exercise
week 1 10 set * 2 reps
week 2 8 set * 2 reps
week 3 5 set * 3 reps
week 4 3 set * 3 reps
B exercise
week 1 3 set * 3 reps
week 2 5 set * 3 reps
week 3 8 set * 2 reps
week 4 10 set * 2 reps
C exercise
1-3 sets 8-12 reps
Day 1
A Front Squat
B Snatch Grip Deadlift
C Dips, Chins, barbell sit up on incline bench,
Hanging Leg Raises, superset Cuban Press and Side laterals, Random Biceps
exercise
Day 2
A Bench Press
B Behind The Neck Press (standing)
C Lunges, Glute Ham Raises, Dragonflags, Plank,
Pendlay Row, Random Biceps exercise
Day 3
A Sumo Deadlifts
B Box Squats
C Dips, Chins, barbell sit up on incline bench,
Hanging Leg Raises, superset Cuban Press and Side laterals, Random Biceps
exercise
Day 4
A Overhead Press
B Pause Bench press (2-3 sec)
C Lunges, Glute Ham Raises, Chins, Dragonflags,
Plank, Floor press