So I recently received some valuable training help from a friend. Now I"m trying to implement it into a workout routine for the off season in hopes of betting bigger, stronger, and better for Highland Games competition. All constructive criticism is welcome. Mainly i want to keep track of what I"m doing and how far along I am. so here's my quick plan for starters.
4 week program, 3 weeks on 1 week off. 4 days a week and throwing on the weekends, and hopefully during the week sometimes as well.
these reps and sets are what I feel comfortable with. as I increase my adventure into strength training, I'm sure things will change.
Monday: Legs (mainly)
Squats: bar x 10, 135x6, 225x6, 275x6, 295x4 safety bar about hip level puts me pretty close to quads parallel with the floor give or take an inch or so. I squat enough to let the bar gently hit the safety bars then back up.
Incline press: bar x 8, 95x6x2, 115x6x2 (makes me feel week at this lift. I hope to get much stronger in this area)
Good Mornings: 115x6x2, 135x6x2 (feels good)
Shrug: 205x8, 295x8, 385x8, 475x6, 565x3 (i like shrugs!)
Seated Rows: 160x6, 190x6, 220x6x2
Snatch: 65x5 warm up, 115x5, 135x5, 155x5, 185x2
Clean: 135x5x2, 185x5x2
Tricep Pulls: 35x8x2, 45x8x2, (with the rope thing from a low point behind the back)
Dead Lifts: 135x5x2, 225x5, 275x5, 315x1 just for fun.
Wednesday: will be a push day consisting of:
Flat bench: which i suck at with a royal passion!
Decline Bench: to lift these titties!
Crunches: to the front and to the sides because I"m a fatty.
Plate swings: with a 25lb plate, 10 to the left x 2, and 10 to the right x 2. hopefully will continue to train me to throw my hips first and help with stones, and has helped with my hammer big time.
Forearm work: for extra grip strength time allotted.
Thursday: repeat of Mondays Leg work, but with shoulder press instead of incline bench, and add high pulls.
ill probably update 4 times a week so i can keep track of my own progress.
now go. fire away and pick me apart.