Jere's Training

[Jere' Trevent]

Can you please critique my workout schedule.

Workout A: Wide Grip Pullups- 3 sets X 6 reps

Deadlift- 1 X 5( 100kg), 1 X 4(110kg), 1X3(120kg), 1 X 2(130kg), 1 X 1(140kg)

Rows- 3 X 4( 80Kg), 3 X 3( 90kg), 3 X 2( 100kg)

Cleans- 1 X 3( 60KG), 3 X 3(70kg), 3 X 2( 75kg)

Overhead Press- 3 X 3( 60kg), 3 X 2( 65kg)

Workout B: Warmup: 25 pushups, 3 X 6 dips, 3 X 8( 50kg) bench press, 3 X 6( 60kgs) bench press, 1 X 8 rows( 95lbs). Then a 10 minute rest.

Bench Press- 1 X 5( 70 kg), 3 X 3( 75kg), 3 X 2( 80kgs), 3 X 1( 85kg). 1 minute rest between sets.
DB Rows- 3 X 5( 50kg), 3 X 4( 60kg), 2 X 2( 70kg)

Db Curls - 3 X 6( 25kg), 3 X 4( 27.5kg), 3 X 3( 70lbs)

Db Press- 3 X 8( 20kg), 3 X 5( 25kg), 3 X 3( 30kg)

[Jere' Trevent]

Should I incorperate squats or would Workout A be good enough for Leg Work.

[Jere' Trevent]

Can someone please give some advice. :confused:

[Jay Hagadorn]

Jere'-

Could you please give me your age, training background and your goals as far as what your wanting to train for. Then I will be able to better advise you w/out steering you wrong.

[Jere' Trevent]

I am 18, 180lbs. My goals are to gain strength. I have been training for 2 weeks.

[Jay Hagadorn]

Should I incorperate squats or would Workout A be good enough for Leg Work.

Jere'

Workout A is not enough for your legs. I would incorporate Olympic style squats into your program. You need to squat, squat and squat. You are just starting out, so I am unsure what your fitness levels are. The total working volume seems really low to me.

[Jere' Trevent]

Where will I need to pick up?

[patrick w.]

how often are you doing day "a" and "b" through out the week (maybe you said and I missed it?).

On day "a" I would start with the explosive technique exercises like cleans, etc..and finish with the strength exercises like deadlifts. the technique exercises will require more concentration and energy (ATP) to effectiley apply the needed power. The strength stuff should come after that for safety reasons.

Like Jay said, I would throw in back squats onto day "a". Maybe change the deadlifts to RDLs or SLDLs. Every couple weeks drop the RDLs or SLDLs and put in full deadlifts and swap with back squat with either front squats or step ups. You should be able to ride that out for a long time and see good results given the fact that you are young and new to training. After you start to plateau you will have to get more creative with your program to make gains. I would just stick with those two days and pick a few compound lifts and work on form and technique and increasing strength in them (with good form) and then after a few weeks swap them out for different core lifts. Do those for awhile and then switch back to the first ones.

good luck.