Gettin back at it

[themondtster]

New here. So far love this sight...lots if helpful info. Would like some input and advice.

Starting to get back into working out hard again. I'm nowhere near where I used to be. 10 years ago I was 140lbs with a bench max of 295. Now I'm 170lbs(about 15-20fat) and I'm no where near where I used to weight wise. Mainly just because of work and other stuff taking priority.

My proposed work out plan for the next ten weeks.
Day 1 doing the ed coan bench plan, flies, etc....day2 ed dead lift plan, bent over rows,etc...day 3 heavy core and arms....day 4 Squats ed coan plan...day 5 shoulders(overhead press progression like Deadlift), power shrugs,etc...day 6 light chest(high reps) light back(high reps) and core....day 7 off...


Any advice or comments.

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[jiggagold]

Seems like alot for someone just getting back into it. Id suggest madcows 3x5 for 4 weeks. Then jump into 5x5 program. Youll see results right away instead of a split like yours.

 

[themondtster]

I'll rephrase what I said. I've been in the gym pretty steady for a while but haven't tried to progress. I was doing a lot of light weight stuff, some full body, just mainly staying active and somewhat in shape. Just ate up with where I could be if I would have stays with it.

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[jiggagold]

What are your goals?

 

[themondtster]

At the end of the ten weeks 225 on bench 315 on dead lift and bench. I've benched more before but its been years so those seem good goals for now. If the work plan works at the end of the ten weeks ill change it up for about a week then repeat with higher goals.

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[themondtster]

*deadlift and squat

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[_cato_]

Seems like a of volume, particularly for someone who's just getting seriously back into it. When you say "ed dead lift plan," are you talking about the cloan-phillipi routine? You may be able to handle that training schedule, but it just seems like a lot.

More advanced lifters returning after a layoff can make good progress on a program designed for novices. It'll actually get your strength up more quickly than a more advanced routine, because of muscle memory etc. Personally, I'd go that route. The 3x5 referenced above could be a good choice. Day 1=Squat, Bench, Row; Day2=Squat, Press, Deadlift; rotate between the two three days a week (e.g. MWF) for 3 straight sets of 5 (ie something like 95, 135, 175, 175, 175). Add 5-15 lbs each time you do it, depending on the exercise and your tolerance, until you plateau, then you'd want to move back to a more advanced program.

Thoughts?

 

[oso0960]

Seems like a of volume, particularly for someone who's just getting seriously back into it. When you say "ed dead lift plan," are you talking about the cloan-phillipi routine? You may be able to handle that training schedule, but it just seems like a lot.

More advanced lifters returning after a layoff can make good progress on a program designed for novices. It'll actually get your strength up more quickly than a more advanced routine, because of muscle memory etc. Personally, I'd go that route. The 3x5 referenced above could be a good choice. Day 1=Squat, Bench, Row; Day2=Squat, Press, Deadlift; rotate between the two three days a week (e.g. MWF) for 3 straight sets of 5 (ie something like 95, 135, 175, 175, 175). Add 5-15 lbs each time you do it, depending on the exercise and your tolerance, until you plateau, then you'd want to move back to a more advanced program.

Thoughts?

+1

Always go with simple, quick and steady progression until you HAVE to change it/slow down.

Also, I've never been a big fan of doing heavy core work the day before squats which I'm assuming are also heavy since it's the only day you're going to do them. I'm not sure what the ed coan plan is though.

 

[themondtster]

Im starting week3 and I like the results although a few things if like to change. I agree with the core its hard after deadlifts and before Squats....prob move dead lifts up a day and Squats back a day.

And yes I believe it is the coan-phillipe plan...saw someone talking about it on hear and looked it up online and there were a bunch of YouTube videos on it. It looked like something id like to try....prob just not all three at once although they do seem to be helping each other out.

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[themondtster]

Week 4 coming around good. Swapping the deadlift and squat days further away from my core day helped a lot.

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