Hey guys please look at my coaches workout routine

[the.gladiator1987]

Ok here it is, upper/lower split 2x a week.

UPPER:
Bench: 10,8,8,6,4
DB incline: 10,8,8,6
Push press: 6,6,6
DB Front/side raises: 12,12
Abs

LOWER:
Squat: 10,8,8,6,4
Power cleans: 6,6,6
Deadlift: 6,6,6
BB lunges 8,8,8
GHR's: 10,10,10
BB Rows: 6,6,6
Pullups: F,F,F
BB curls: 12,12,12
Hyperextensions: 10,10,10


1) Im thinking of splitting my lower body days so ill always start with squats and power cleans 1st day would be lunges, ghr's and calves. 2nd day would be deads, bb rows, pullups and hyperextensions. Any suggestions?

2) This is in conjunction with track. All sprint work is on upper body days.

3) Should I keep my rep ranges lower? Hehas it set up mostly as 10,8,8,6,4 but would 5,5,5,5,5 be better

Thx guys the program is alright but it could use some tweaking lol

 

[JDid23]

wow why does he have high rep ranges if you're training for strength?BB Curls on lower? Looks a bit strange for a football routine to my beginner eyes.

Why not try something like the 5/3/1? Do you have to do his routine?

 

[musketeer]

I'm not sure what the routine is trying to achieve but I honestly think it's a joke.

It's not even an upper/lower split it's like chest & shoulders then everything else.

If you're training for sport then it should be an all-body workout anyway.

 

[timtim]

not very good. the front.lat raises, curlsm and hypers could go. your low back is getting hit enough. switch in glute ham raises.

 

[NJL52]

Ok here it is, upper/lower split 2x a week.

UPPER:
Bench: 10,8,8,6,4
DB incline: 10,8,8,6
Push press: 6,6,6
DB Front/side raises: 12,12
Abs

LOWER:
Squat: 10,8,8,6,4
Power cleans: 6,6,6
Deadlift: 6,6,6
BB lunges 8,8,8
GHR's: 10,10,10
BB Rows: 6,6,6
Pullups: F,F,F
BB curls: 12,12,12
Hyperextensions: 10,10,10


1) Im thinking of splitting my lower body days so ill always start with squats and power cleans 1st day would be lunges, ghr's and calves. 2nd day would be deads, bb rows, pullups and hyperextensions. Any suggestions?

2) This is in conjunction with track. All sprint work is on upper body days.

3) Should I keep my rep ranges lower? Hehas it set up mostly as 10,8,8,6,4 but would 5,5,5,5,5 be better

Thx guys the program is alright but it could use some tweaking lol

Never a reason for an athlete to do 8 or more reps. Also sprinting while doing that much lower body work will breach over training quickly.

 

[bblazer]

Seriously?

Where did this coach get this from?

There is nothing in there that makes any sense, no matter what angle you look at it from.

B-

 

[the.gladiator1987]

lol i love this site. yea its basically a joke. I can do something different tho so I wanna change it. I was thinking of an upper/lower split but one that makes sense? heres what i got

Upper #1
Bench 5,5,5,5,5
Power cleans 6,4,2
Push press 6,6,6
Pullups F,F,F
Abs

Lower#1
Squats 5,5,5,5,5
BB lunges 6,6,6,6
GHR's 8,8,8,8
Calves

Upper #2
Deadlifts 5,5,5,5,5
Dips 6,6,6
BB rows 6,6,6,6
DB front/side raises 8,8,8
Abs

Lower #2
Front squat 5,5,5,5,5
GHR's 8,8,8
????

1) These are all my favorite lifts. What else can i throw in on 2nd lower body day?

 

[Academy780]

He is just throwing numbers together. Not for nothing but unless you want to tear a chest muscle, stay away from the 666 set. Spooky!!

 

[the.gladiator1987]

He is just throwing numbers together. Not for nothing but unless you want to tear a chest muscle, stay away from the 666 set. Spooky!!

huh ?

 

[NJL52]

In my opinion it's never really worth doing front squats over normal squats. Running and creating force with your legs is more of a posterior chain thing then a quad thing. Front squats are more focusing on quads. And your quads will never really be the limiting factor of the force created in a leg movement, so IMO kinda pointless.

Deadlifts are a posterior chain workout, why in upper body? Same as power cleans. Lol you aren't supposed to use your upper body for power cleans. Your arms are the guiding mechanism, almost all of the force is from the lower body.

I live by the notion of doing tried and true methods until you know enough about yourself to change it. Really, nobody is going to be able to tell you whether your tonnage is right by reading your forum post. If you can't tell from prior experience then you are better off following madcow and a 5x5. /shrug

 

[the.gladiator1987]

Deadlifts are a posterior chain workout, why in upper body? Same as power cleans. Lol you aren't supposed to use your upper body for power cleans. Your arms are the guiding mechanism, almost all of the force is from the lower body.

I live by the notion of doing tried and true methods until you know enough about yourself to change it. Really, nobody is going to be able to tell you whether your tonnage is right by reading your forum post. If you can't tell from prior experience then you are better off following madcow and a 5x5. /shrug

yup totally agree lol i like to clusterfuck things that look good on paper but arent good in the gym. 5x5 worked great last time, quick question tho. should i wait till after my cycle to start the 5x5 since my strength will go down?

 

[NJL52]

yup totally agree lol i like to clusterfuck things that look good on paper but arent good in the gym. 5x5 worked great last time, quick question tho. should i wait till after my cycle to start the 5x5 since my strength will go down?

Not a clue. I'm all natural.