Looking for help with routine

UsedToBeHusky

I do a full-body workout twice a week. I'm thinking of modifying it and I'm just looking for opinions. I don't think what I've been doing is too much, but I would love to hear your thoughts. Now bear with me, because I don't really know how to communicate in "lifting language".

Anyway, I have dumbells, a barbell, and a curl bar. I also have a stability ball and a bench. The seat of the bench is supposed to be adjustable but I bought it used so some of the parts were missing. It does have a bar for your legs, but I might not be using it the way it was intended. I place my ankles behind the bar and extend my legs forward. It seems to work my upper thigh.

Okay... on with my routine. Again, hoping for suggestions on how to improve.

Push-ups (haven't completed a full one yet) or bench dips - 3 sets of 12 reps
Standard planks for up to 30 seconds

On the ball:

2-handed overhead tricep extensions on the ball - 40 lbs (3 sets of 8 reps)
Declined skullcrushers on the ball - 40 lbs (3 sets of 8)
Weighted ab crunches on the ball - 40 lbs (3 sets of 12)
Weighted ball bridge - 40 lbs (3 sets of 8)

I usually alternate each of these exercises until I have completed 3 sets.

Then, I move onto the barbell:

Deadlifts - 45 lbs (3 sets of 8)
Squats - 45 lbs (3 sets of 8)
Overshoulder presses - 45 lbs (3 sets of 8)
Lunges - 45 lbs (3 sets of 8)

Again, I alternate.

I finish on the bench:

Bench press - 35 lbs (3 sets of 8)
Leg lifts - 20 lbs (3 sets of 8)
Seated barbell curls - 35 lbs (3 sets of 8)

Alternating again.

This takes me between 20 to 30 minutes. Sometimes, I forget one or two of the exercises. But this is basically my routine. I know these loads aren't heavy, but I started out with much less. So, thoughts? Suggestions?

UsedToBeHusky

I guess I'm asking is this too much?

SideSteel

Hey!

Here is my initial opinion although I'm sort of answering this question without getting context. If I make the assumption that you are training with the goal of a mix of strength and hypertrophy:


For starters, I don't like the order in which things are being done. You should always train the larger movements first.

If you notice in your case, you are doing tricep work prior to doing bench press.

IMO a better arrangement would be to do something like

Squats
Deadlifts
Bench
Accessory
Accessory

And on the other day do

Squats
Rows
Overhead Press
Accessory
Accessory

And alternate.



Regarding the "is this too much?"

I would say: If you are getting all of that done in 20 minutes you are likely not resting much between sets. If you are not resting much between sets then it is likely that you are lifting with too light of a weight.

UsedToBeHusky

I actually do all of this in one workout. I do try to rest when I get tired. But I do think maybe I will rearrange the order like you suggested. I probably could do more on the barbell and the curl bar, but I need more tricep strength to increase the weights for those exercises. I'm just not there.

Also, I may be under-estimating the time it takes me.

SideSteel

I actually do all of this in one workout. I do try to rest when I get tired. But I do think maybe I will rearrange the order like you suggested. I probably could do more on the barbell and the curl bar, but I need more tricep strength to increase the weights for those exercises. I'm just not there.

Also, I may be under-estimating the time it takes me.

If you want to focus more on triceps then you could do something like this:

Squat
Dead
Bench
Lunges
Skullcrushers



Squat
OHP
Rows
Tricep Extensions
BB Curls

Or something to that effect. Choose 1 tricep accessory per day.



How much have your lifts increased in the past 4 weeks on your current program?

UsedToBeHusky

I actually do all of this in one workout. I do try to rest when I get tired. But I do think maybe I will rearrange the order like you suggested. I probably could do more on the barbell and the curl bar, but I need more tricep strength to increase the weights for those exercises. I'm just not there.

Also, I may be under-estimating the time it takes me.

If you want to focus more on triceps then you could do something like this:

Squat
Dead
Bench
Lunges
Skullcrushers



Squat
OHP
Rows
Tricep Extensions
BB Curls

Or something to that effect. Choose 1 tricep accessory per day.



How much have your lifts increased in the past 4 weeks on your current program?

*looks down in shame*

I've been slacking the last four weeks. I thought that I might have a hernia and was supposed to see a doc. But I got the run-around from the front office, cancelled the appointment, and have been sitting around with my thumbs up my butt for the last 4 weeks.

I finally decided that the hernia (if there is one) wasn't causing me pain so I resumed on Monday. I was thinking now would be a good time to look for ways to improve.

Before I quit, my tricep strength had improved tremendously but was struggling at 30 lbs, squats got a little too easy too quickly, and I had just increased on the presses.

JeffseekingV

What he said. Concentrating on triceps like that is sort of a waste of time when you're only lifting 2x a week? I've dedicated more time to my triceps but only in an effort to make sure they aren't hindering my bench.

I don't know if Side is suggesting doing that routine in 2 giant supersets but that wouldn't be a bad idea.

UsedToBeHusky

What he said. Concentrating on triceps like that is sort of a waste of time when you're only lifting 2x a week? I've dedicated more time to my triceps but only in an effort to make sure they aren't hindering my bench.

I don't know if Side is suggesting doing that routine in 2 giant supersets but that wouldn't be a bad idea.

Well I was focusing on tricep strength because I literally had none when I started. The goal was to manage a full push-up which I haven't achieved yet.

Remember, I'm a woman. All my strength is in my legs, not my arms.

SideSteel

I actually do all of this in one workout. I do try to rest when I get tired. But I do think maybe I will rearrange the order like you suggested. I probably could do more on the barbell and the curl bar, but I need more tricep strength to increase the weights for those exercises. I'm just not there.

Also, I may be under-estimating the time it takes me.

If you want to focus more on triceps then you could do something like this:

Squat
Dead
Bench
Lunges
Skullcrushers



Squat
OHP
Rows
Tricep Extensions
BB Curls

Or something to that effect. Choose 1 tricep accessory per day.



How much have your lifts increased in the past 4 weeks on your current program?

*looks down in shame*

I've been slacking the last four weeks. I thought that I might have a hernia and was supposed to see a doc. But I got the run-around from the front office, cancelled the appointment, and have been sitting around with my thumbs up my butt for the last 4 weeks.

I finally decided that the hernia (if there is one) wasn't causing me pain so I resumed on Monday. I was thinking now would be a good time to look for ways to improve.

Before I quit, my tricep strength had improved tremendously but was struggling at 30 lbs, squats got a little too easy too quickly, and I had just increased on the presses.

First I think you should make sure you don't have a hernia as you don't want to make that worse if you do.

Now assuming you are fine, I would recommend approaching the program similarly to how I've laid it out and focus on getting those lifts up. Additional targeted work on weak areas is fine and you can add that in, but the focus should ideally be on the barbell lifts and adding weight to the bar over the course of time so that you're making improvements.

I would speculate that adding 10lbs to your bench would move you closer to your push-up goals than tricep work would. Mildly educated guess on my part.

UsedToBeHusky

First I think you should make sure you don't have a hernia as you don't want to make that worse if you do.

Now assuming you are fine, I would recommend approaching the program similarly to how I've laid it out and focus on getting those lifts up. Additional targeted work on weak areas is fine and you can add that in, but the focus should ideally be on the barbell lifts and adding weight to the bar over the course of time so that you're making improvements.

I would speculate that adding 10lbs to your bench would move you closer to your push-up goals than tricep work would. Mildly educated guess on my part.

I'll definitely try that. If I have a hernia, I've had it for about ten years so I'm not too worried about it right now.

UsedToBeHusky

Update: I increased the weight on the barbell to 50. The squats and dead lifts were still easy but the OHP wasn't happening.

Then, I put 35 on the curl bar and struggled through the first set on the OHP. I think I'm just going to have to work with 35 for the OHP.

Man, I wish I could lift more than that. I haven't posted my workouts before now cause I was kind of embarrassed.

NovemberJune

Remember, I'm a woman. All my strength is in my legs, not my arms.

Interesting that you say that because in reading your op I was struck by how high your OHP and bench are relative to squats and dead lifts.

UsedToBeHusky

Remember, I'm a woman. All my strength is in my legs, not my arms.

Interesting that you say that because in reading your op I was struck by how high your OHP and bench are relative to squats and dead lifts.

Well the dead lifts and squats were easy with the increase but impossible on the OHP. I honestly could probably squat way more than 50 but I haven't tried.

Sarauk2sf

Just to add my 2 cents.

SideSteels comments are exactly what mine would have been.

- focus on the compound lifts and do them first
- select assistance work based on areas of weakness or if missing from the main lifts (e.g. biceps to not get hit that much in comparison with other muscle groups).

OHP is a b!itch- mine is only about a third of my deadlift and less than half of my squat so the lifts you are finding easier v harder make sense.

Why do you think it is your triceps that are the weak area and are causing the problems?

Sarauk2sf

What he said. Concentrating on triceps like that is sort of a waste of time when you're only lifting 2x a week? I've dedicated more time to my triceps but only in an effort to make sure they aren't hindering my bench.

I don't know if Side is suggesting doing that routine in 2 giant supersets but that wouldn't be a bad idea.

They are two different workouts for two different days. Each lift should be done for the number of sets planned before moving onto the next lift - so not supersets.

Sarauk2sf

I just noticed from your feed that you do not have a squat rack. What is the likelihood that you will be able to get one (with safety bars)?

UsedToBeHusky

I'm not sure. I'm going to look around for a gym. But part of the reason why I'm not attempting to squat more is due to arthritis in my knees. I'm trying to keep the load bearable on my joints.

ArroganceInStep

I'm not sure. I'm going to look around for a gym. But part of the reason why I'm not attempting to squat more is due to arthritis in my knees. I'm trying to keep the load bearable on my joints.

Rip's pretty popular around here, so here's how he weighs in:

http://startingstrength.com/resources/forum/archive/index.php/t-21051.html?s=d0049f6819bf21a1369e3208123caf6d



Given that pushups are a goal, I'd actually suggest a different tricep movement than what you're doing: close grip bench press.

http://www.exrx.net/WeightExercises/Triceps/BBCloseGripBenchPress.html

I think it's closer to the motion you'll be doing with a pushup and it hits your tri's pretty good too.




Further, I think you're doing a LOT of movement. You'd likely be better off paring down your selection and then increasing the number of sets. So something like:

Workout A
1 - Squat (or Hack Squat since you don't have a rack: http://www.exrx.net/WeightExercises/Quadriceps/BBHackSquat.html)
2 - SLDL (http://www.exrx.net/WeightExercises/GluteusMaximus/BBStiffLegDeadlift.html)
3 - Pendlay Rows (You can alternate with DB Rows)
4 - Bench Press (You can alternate with DB Bench Press)
5 - Bench Dips

Workout B
1 - Deadlift
2 - Reverse Lunges (http://www.exrx.net/WeightExercises/GluteusMaximus/BBRearLunge.html)
3 - DB 1 Arm Overhead Press (http://www.exrx.net/WeightExercises/DeltoidAnterior/DBOneArmShoulderPress.html ***the guy in the gif is doing a 1 arm Arnold Press...I usually just press straight up and don't worry about rotation. If you don't have DBs just do Overhead Press)
4 - Pullovers http://www.exrx.net/WeightExercises/LatissimusDorsi/BBPullover.html
5 - Close Grip Bench Press

Seperate from this, do pushups just as often as you can. Like bang out a set every morning, at lunch if you can do it knock out some more. Pushups (in my opinion) are something that should be done in addition to your resistance training program. Knocking them out more often will only help you. Same deal for core work. In fact, an easy thing to do would be to do your set of pushups and then plank for time after. If you want to do something like ball crunches or whatever that's fine, but it should be in addition to your resistance training and ideally more often. The only thing to be wary of is its effect on our training. Don't try to do a million pushups the morning before you lift. Some folks can go hard on pushups the day before, some can't. Gauge how you feel and if you need to, take it a bit easy (you should still be able to do a set or two at least) in advance of your training days.

Ok, last bit is sets reps. It appears that you're a bit hesitant about adding weight. Assuming you do try this, the first week you go do 3 sets of 12 on everything. Judge what feels like a good weight for that many reps (i.e. if something's too heavy log it, if something's too easy note that as well so next time you can lift a bit heavier). Additionally track how long it takes for your workout and determine if you can commit more time to training than that. If you have the extra time up it to 4 sets (and if you have a TON of time for rest, you can try 5 sets but that might be tough).

After the first week, assuming you've figured out good weights for each exercise, start to follow this paradigm:
Week 1 - X sets of 12 reps at weight
Week 2 - X sets of 10 reps at weight + 5%
Week 3 - X sets of 8 reps at weight + 10%
Week 4 - X sets of 6 reps at weight + 15%
Week 5 - X sets of 12 reps at an increased weight that you feel comfortable doing (shoot for at least weight +5% but weight +10% isn't unheard of)
...

My...well that's a lot so lets say my $0.50

UsedToBeHusky

@ rtalencar - Thanks. I'll have to check out these links later because I'm at work. But this sounds like it could be a solid plan for me.

UsedToBeHusky

Why do you think it is your triceps that are the weak area and are causing the problems?

I had never worked them before. All strength training I did before this was in the legs. I have never been able to do a true push-up and I was told that was due to lack of tricep strength.

Sarauk2sf

Why do you think it is your triceps that are the weak area and are causing the problems?

I had never worked them before. All strength training I did before this was in the legs. I have never been able to do a true push-up and I was told that was due to lack of tricep strength.

Could also be due to chest or back strength. How wide are your hands? Where is the 'sticking point'?

UsedToBeHusky

Why do you think it is your triceps that are the weak area and are causing the problems?

I had never worked them before. All strength training I did before this was in the legs. I have never been able to do a true push-up and I was told that was due to lack of tricep strength.

Could also be due to chest or back strength. How wide are your hands? Where is the 'sticking point'?

Not sure what you mean by sticking point. My palms are 4 1/2 inches in diameter. I can half way do them now. Which is more than before I started with that goal (a year ago).

Sarauk2sf

Why do you think it is your triceps that are the weak area and are causing the problems?

I had never worked them before. All strength training I did before this was in the legs. I have never been able to do a true push-up and I was told that was due to lack of tricep strength.

Could also be due to chest or back strength. How wide are your hands? Where is the 'sticking point'?

Not sure what you mean by sticking point. My palms are 4 1/2 inches in diameter. I can half way do them now. Which is more than before I started with that goal (a year ago).

Sorry - I meant how wide apart are your hands when you do them.

Sticking point - where do you get stuck? During the first half of the movement of the second.

UsedToBeHusky

Why do you think it is your triceps that are the weak area and are causing the problems?

I had never worked them before. All strength training I did before this was in the legs. I have never been able to do a true push-up and I was told that was due to lack of tricep strength.

Could also be due to chest or back strength. How wide are your hands? Where is the 'sticking point'?

Not sure what you mean by sticking point. My palms are 4 1/2 inches in diameter. I can half way do them now. Which is more than before I started with that goal (a year ago).

Sorry - I meant how wide apart are your hands when you do them.

Sticking point - where do you get stuck? During the first half of the movement of the second.

Just guessing... around 14 inches apart. And I get stuck in the first half.

Sarauk2sf

Why do you think it is your triceps that are the weak area and are causing the problems?

I had never worked them before. All strength training I did before this was in the legs. I have never been able to do a true push-up and I was told that was due to lack of tricep strength.

Could also be due to chest or back strength. How wide are your hands? Where is the 'sticking point'?

Not sure what you mean by sticking point. My palms are 4 1/2 inches in diameter. I can half way do them now. Which is more than before I started with that goal (a year ago).

Sorry - I meant how wide apart are your hands when you do them.

Sticking point - where do you get stuck? During the first half of the movement of the second.

Just guessing... around 14 inches apart. And I get stuck in the first half.

First half is mainly chest. I am not saying not to do tricep exercises, just that they may not give you the 'biggest band for your buck'.

UsedToBeHusky

Why do you think it is your triceps that are the weak area and are causing the problems?

I had never worked them before. All strength training I did before this was in the legs. I have never been able to do a true push-up and I was told that was due to lack of tricep strength.

Could also be due to chest or back strength. How wide are your hands? Where is the 'sticking point'?

Not sure what you mean by sticking point. My palms are 4 1/2 inches in diameter. I can half way do them now. Which is more than before I started with that goal (a year ago).

Sorry - I meant how wide apart are your hands when you do them.

Sticking point - where do you get stuck? During the first half of the movement of the second.

Just guessing... around 14 inches apart. And I get stuck in the first half.

First half is mainly chest. I am not saying not to do tricep exercises, just that they may not give you the 'biggest band for your buck'.

Okay thanks. I'll work on that.

SteveJWatson

I read "convict conditioning" after a thread on here the other day. That has a pretty sound progression for push-ups. As someone who s prone to hernia - I have been told to avoid deads and excercises where I might "push" on my stomach like that. It is uncontrolled "jerking" movements that aggravate hernia, so you'd have to consider where it would "pull" if you messed up a rep.

Sarauk2sf

Locking so we can keep track of active threads. If you wish for the thread to be unlocked for further questions, please feel free to PM either myself or SideSteel, including a link to this thread and we will unlock it so you can.