need some advice on training schedule

[TPH1976]

Hi everybody,

I need some good feedback about my trainingschedule and how I can improve it.

First some stats:
32 years old; 1.89mtrs; 88.9 KG; 15,5% BF

hard gain areas:
Biceps, legs and trapezius between the shoulders.

Training history:
I have been training on and off since I was 18...mostly fittness. Started serious training in 2003. 2005 I had to stop for a year because of serious injuries due to a training incident. Started up again and had to stop 10 months ago because of another incident.

Latest incident:
I was squatting and some kids were play-fighting in the gym and one crashlanded up against me. My right leg shot way from under me dislocating my knee cap (which has been injured at age 12) 5 inches up my upper leg. The bar landed on my lower back dislocatinig 3 vertibrae before I could duck under the safety bars. And on top of that I dislocated some wrist bones in my right wrist. It took me ten months to fully recover. And lost most of my muscle mass and strength gains completely. Diet went to complete shit.

...what can I say...I am accident porne...


current:
I started to train again in january. Doing a three week three mornings fullbody/low intensity schedule to get my body used to doing something again.

My 1RM stats (calculated back with:Convert lbs to kg to lbs) :

----------before-----------now
DL----( 352.74lbs )----( 176.3lbs )
SQ----( 319.67lbs )----( 99.2lbs ) (my knee gives out above this weight)
BP----( 275.5lbs )----( 176.3lbs )


So thats a problem...

After these three weeks I wanted to do some serious recovery. Rebuild my strength and start some serious mass building to get back to were I was.

I chose for an adaptation of the 5x5 from the sticky because that focusses on progressive strength gains.


other limitations:
I don't want to train more than 45 minutes unless I need longer recovery between sets

Because my knee hurts after training I can only train legs on a Friday...otherwise it impairs work.

I have no time to train during the weekend.


Schedule

Day1 Chest and Shoulders
Chest dips warm up (2x10)
Benchpress (5x5)
Incline Bench Press (3x10)
Dumbbell Flyes (2x8)
Ending with low weight cable flyes (4x15)

Dumbbell Shoulder Press (5x5)
Frontraises Barbell (3x10)
Lateral Raises Machine (3x8)(wrist can't handle the movement with a dumbbell)
Chin rows (3x10)

Day2 Back and Obliques
(Assisted) Pullups warm up (2x10)
Deadlifts (5x5)
Lat pulldowns (3x8)
Cable Row (3x10)
Bentover Row (3x10)

Shrugs (3x10)

Weighted Twist machine...or whatever its called. (6x20)
Side crunches (80 each side)


Day3 Bi, Tri and forearm
Chin ups - hands towards me (3x12)
Barbell curls (3x8)
Hammer curls (3x10)
Preacher curls (4x10)

Closed grip BP (3x10)
Tricep Dips (3x12)
Cable pulldowns (3x8)

2 barbell exercises for my forearms plams down and palms up. (3x25)

day4 Legs and Calfs
Warm up crosstrainer 15 min
Squads (5x5)
45 degree Leg Press (3x8)
Frontkicks (3x10)
Seated leg curl (3x10)

Standing Calf Raises (5x16)
Seates Calf Raises (5x16)



Any suggestions and comments that lead to a better schedule are very welcome.

 

[TPH1976]

anybody?

 

[mikea]

WAYYYYYYY TOOOOO MUCH VOLUME MATE

You have chosen a good program, the surest way to get big is to get strong! But like i said, too much volume!! And remember strong doesnt mean stron in a rep range of 1-5, it can also mean strong for reps 11-20. The later is safer and will also add to rep ranges of 1-5repmaxes.

Look in to DC training and rest pause sets(google cycle for pennies), very advanced stuff tho but like me, you can take bits and pieces from it. Also check out what MilkDaScows doing in the journal section of this forum, he has taken westside and dc together and getting very good results. Its well written but you also get a great idea on what kind of volume you should do even when juicing.

5x5 is good also, but i would do a push-pull-legs split with 5x5 for big muscle groups and maybe 3x8-10reps for assintance, and for bis/tris just the 5x5 or a set of 3-4x8-15reps. And utilize DC extreme streches for assisted recovery and extra growth.

Hope this helps!

 

[TPH1976]

WAYYYYYYY TOOOOO MUCH VOLUME MATE

You have chosen a good program, the surest way to get big is to get strong! But like i said, too much volume!! And remember strong doesnt mean stron in a rep range of 1-5, it can also mean strong for reps 11-20. The later is safer and will also add to rep ranges of 1-5repmaxes.

Look in to DC training and rest pause sets(google cycle for pennies), very advanced stuff tho but like me, you can take bits and pieces from it. Also check out what MilkDaScows doing in the journal section of this forum, he has taken westside and dc together and getting very good results. Its well written but you also get a great idea on what kind of volume you should do even when juicing.

5x5 is good also, but i would do a push-pull-legs split with 5x5 for big muscle groups and maybe 3x8-10reps for assintance, and for bis/tris just the 5x5 or a set of 3-4x8-15reps. And utilize DC extreme streches for assisted recovery and extra growth.

Hope this helps!

So your advice would be: less exercises per group?


Right now I am trying to do two things:

- get my tendons to work with me, and become stronger.

- get my muscle strength back to something like it was before.