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  1. #1
    Registered User WhichWay2TheGym's Avatar
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    Am I over doing it?

    I started working out again in June. I was in pretty good shape up until I was 28 when I broke my hand and then subsequently injured my neck which plagued me for 5 years. I also got sober. When I started working out, my 1st workout was 2 sets of pushups 15, and then 10, and a similar amount of poorly done sit-ups. I've worked hard each day that I wasn't sore and I truly am blown away by my gains. I am able to workout in the neighboring county for a few more weeks probably until that gets locked down, but I figured I would post what I am doing on here and any input or constructive criticism is appreciated. I have not been overly sore or anything, I am stunned how quickly I recover. I don't have a spotter but I make sure that I am lifting as hard as possible without sacrificing my form. My body isn't telling me that I am over doing it, but maybe some folks on here know something that I don't know.

    The 2nd leg day is a new thing I am starting tomorrow.

    My goals are strength and look better.

    I either list a set rep goal which is like what is used in the Viking workout (sticky) or I list the rep ranges.



    Here is my current program:

    UPPER DAY 1 (MON)
    Bench Press – 4 sets 28 reps
    Barbell Row – 4 sets 32 reps
    Military Press – 3 sets 25 reps 1 lighter set w/ short rest
    Lat Pull-down – 2 sets 8-10 reps per set & 1 drop-set (ex: 160x9 160x8 145x7->115x7->85x8)
    DB Bench Press – 2 sets 8-10 reps per set & 1 drop-set (ex: 65x9 70x7 60x9→40x9)
    Lying T-bar Row – 3 sets 8-10 reps per set, last set short rest
    Dips – 3 sets
    Cable Crossovers – 3 sets
    Triceps Press-downs or Skull Crushers – 3 sets
    Abs

    LOWER DAY 1 (WED)
    Squat – 4 sets 28 reps
    Leg Press – 3 sets 25 reps 1 last set lower weight w/ short rest
    Dumbbell Romanian Deadlift – 2 sets 6-10 reps per set & 1 drop-set (ex: 70x8 75x6 75x5→50x4)
    Hip Adduction & Abduction Machines – 3 sets 12-15 reps per set each
    Glute Press – 3 sets 10-12 reps per set
    Standing Calf Raises – 4 sets 12-15 reps per set
    Abs

    UPPER DAY 2 (FRI)
    Bench Press – 5 sets 5 reps per set (ex: 205x4 200x5 195x5 185x6 185x5)
    Pull-ups – 3 sets and then a couple more sets throughout the workout
    Barbell Row – 3 sets 8-10 reps per set
    Military Press – 3 sets 25 reps 1 lighter set w/ short rest
    Lat Pull-down – 2 sets 8-10 reps per set & 1 drop-set
    DB Bench Press – 2 sets 8-10 reps per set & 1 drop-set
    Lying T-bar Row OR Seated Row – 3 sets, last set short rest
    Lateral Raises - 3 sets 12-15 reps per set
    Reclining Incline Dumbbell Curls – 3 sets
    Standing EZ-bar Curls – 3 sets
    Abs

    LOWER DAY 2 (SAT)
    Deadlifts – 3 sets 15 reps
    Hack Squat – 2 sets 8-12 reps
    Walking Lunges – 2 sets
    Seated Calf Raises – 2 sets 10-15 reps
    Standing Calf Raises – 2 sets 10-15 reps
    Last edited by WhichWay2TheGym; 11-20-2020 at 09:56 AM.
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  2. #2
    Registered User WolfRose7's Avatar
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    looks reasonable, though I wouldn't deadlift that high rep regularly.
    RDLs would probably suit that rep range better, though 15 is a bit high for them too IMO

    Misread, 15 reps over 3 sets? that's okay I'd be careful about the rir you take sets too on rep goal would rather see 3 sets of 5 @3-4 rir than 3 sets of x @1 or less rir
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  3. #3
    Registered User WhichWay2TheGym's Avatar
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    Originally Posted by WolfRose7 View Post

    Misread, 15 reps over 3 sets? that's okay I'd be careful about the rir you take sets too on rep goal would rather see 3 sets of 5 @3-4 rir than 3 sets of x @1 or less rir
    Thanks for the quick reply! I'll do a little more reps per set on the RDLs. One exercise I have never done is dead lifts. What would be a good set and rep plan for them in my program? I figured I would find a weight I can get a bout 5 reps and do that for 3 sets, maybe taking a little weight off the final set and then kind of just take it from there and see what feels comfortable.
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  4. #4
    Registered User WolfRose7's Avatar
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    Originally Posted by WhichWay2TheGym View Post
    Thanks for the quick reply! I'll do a little more reps per set on the RDLs. One exercise I have never done is dead lifts. What would be a good set and rep plan for them in my program? I figured I would find a weight I can get a bout 5 reps and do that for 3 sets, maybe taking a little weight off the final set and then kind of just take it from there and see what feels comfortable.
    3 sets of 5 is alright, 5 sets of 3 is cool too. I'd just keep the sets fast and a bit further from failure than other lifts
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  5. #5
    Bands and chains FurtadoZ9's Avatar
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    The most important factor here in locking in your routine : Does this routine excite you and have you looking forward to hitting the gym?

    If you don't really care for one routine over another and just want to get in there to get it done, I'd recommend switching to a 3 day full body. Fierce 5 is an excellent program.

    However, if you're on board with this routine and truly enjoy it, then keep doing it. 4 day upper/lower's are very effective.

    I would however decrease the volume a good amount.

    U1
    Pressing movement
    Rowing movement
    Overhead movement

    Tricep/bicep superset movements
    2-3 sets of traps / forearms / rear delts if desired

    L1
    Squat movement
    Squat accessory movement
    Posterior compound movement (not DL)
    2-3 sets of something that is anterior + posterior (sled pulls / prowler push, explosive jumps, ect.)
    Abs

    U2
    Overhead movement
    Vertical movement
    Pressing movement (DB's / machine is good here)

    Tricep/bicep superset work
    2-3 sets of traps / forearms / rear delts if desired

    L2

    Deadlift movement (3 sets max)
    Deadlift based accessory
    Anterior compound movement (leg press, ect.)
    2-3 sets of something that is anterior + posterior (sled pulls / prowler push, explosive jumps, ect.)
    Abs


    I'd restructure within that framework and focus on:

    Adding 10 lbs or 2 reps to your main squat/deadlift movement
    Adding 5 lbs or 1 rep to your main bench/row(or vertical)/overhead movement

    Every week. This will yield the greatest results.
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  6. #6
    Registered User WhichWay2TheGym's Avatar
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    Okay I have done some more research and taken the replies into consideration, I think I'll reduce the volume some and do something like this. Excited to see how it goes.
    Upper Day 1
    Bench Press – 5x5
    Pull-ups/Barbell Row – 4 sets max/32 reps
    Standing Overhead Press – 3 sets 25 reps + 1 lighter set w/ short rest
    Lateral Raises – 3 sets 10-15 reps
    Dips – 3 sets
    Standing EZ Bar Curls
    Reclining Incline DB Curls

    Lower Day 1

    Squat – 3x5 + 1 lighter set w/ short rest
    Dumbbell Bulgarian Squat – 1x4-6, 1x6-8, 1x12-15
    Leg Extensions – 2x8-10, 1x12-15
    Back Extensions – 2 or 3 sets
    Standing Calf Raises – 3 sets 10-15 reps
    Abs

    Upper Day 2

    Military Press – 5x5
    Lat Pull-downs 2 sets 6-8 reps + 1 drop-set
    Dumbbell Bench Press – 2 sets 6-8 reps + 1 drop-set
    Lying T-bar Row – 2 sets 6-8 reps + 1 lighter set w/ short rest
    Seated Row – 2 sets 8-10 reps + 1 drop-set
    Dumbbell Rear Delt Flies – 2 or 3 sets 8-10 reps
    Skull-Crushers/Close-Grip – 3 sets
    Reclining Incline DB Curls
    Dumbbell Hammer Curls
    Push-ups

    Lower Day 2
    Deadlifts – 3 sets 3-5 reps
    Leg Press – 3 sets 25 reps + 1 lighter set w/ short rest
    Dumbbell Romanian Deadlifts – 2 sets 8-10 reps + 1 drop-set
    Hip Adduction – 3 sets 12-15 reps
    Hip Abduction – 3 sets 12-15 reps
    Seated Calf Raises – 2 sets 10-15 reps
    Standing Calf Raises – 2 sets 10-15 reps
    Abs


    I will focus on:

    Adding 10 lbs or 2 reps to your main squat/deadlift movement
    Adding 5 lbs or 1 rep to your main bench/row(or vertical)/overhead movement

    Every Week
    Last edited by WhichWay2TheGym; 11-21-2020 at 02:19 PM.
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  7. #7
    Registered User dairycorncarne's Avatar
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    Originally Posted by WolfRose7 View Post
    looks reasonable, though I wouldn't deadlift that high rep regularly.
    RDLs would probably suit that rep range better, though 15 is a bit high for them too IMO

    Misread, 15 reps over 3 sets? that's okay I'd be careful about the rir you take sets too on rep goal would rather see 3 sets of 5 @3-4 rir than 3 sets of x @1 or less rir
    Wouldn’t a rep goal style allow you to better maintain the same rir on each set? Can you give me an example on how to maintain the same rir when doing the same reps each set (3x5 etc.)? For the same reps across it seems like rir would decrease with each set. This is what I’m imagining:

    3 sets for 15 total (rep goal) @ 3rir

    Set 1: 6 @ 3 rir
    Set 2: 5 @ 3 rir
    Set 3: 4 @ 3 rir

    3x5 across

    Set 1: 5 @ 3 rir
    Set 2: 5 @ 2 rir
    Set 3: 5 @ 1 rir

    Or say the last was done comfortably at 3 rir, wouldn’t the first 2 sets be 3+ rir?
    Last edited by dairycorncarne; 11-21-2020 at 09:49 PM.
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  8. #8
    Bands and chains FurtadoZ9's Avatar
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    Originally Posted by dairycorncarne View Post
    Wouldn’t a rep goal style allow you to better maintain the same rir on each set? Can you give me an example on how to maintain the same rir when doing the same reps each set (3x5 etc.)? For the same reps across it seems like rir would decrease with each set. This is what I’m imagining:

    3 sets for 15 total (rep goal) @ 3rir

    Set 1: 6 @ 3 rir
    Set 2: 5 @ 3 rir
    Set 3: 4 @ 3 rir

    3x5 across

    Set 1: 5 @ 3 rir
    Set 2: 5 @ 2 rir
    Set 3: 5 @ 1 rir

    Or say the last was done comfortably at 3 rir, wouldn’t the first 2 sets be 3+ rir?
    Yes you are correct. RIR decreases with each set. Typically when people are suggesting a certain amount of reps left in the tank, it's on the last set. So your second scenario is what is typically recommended.

    Now you could also use your first example as well. Pick a weight that has the reps decreasing each set to maintain RIR (therefore it is a challenging weight off the bat), then each week come back and try to do 1 more rep than last time until you are at a full 3x6 ending at RIR 3 or better.

    So,

    Week 1

    Set 1: 6 @ 3 rir
    Set 2: 5 @ 3 rir
    Set 3: 4 @ 3 rir

    Week 2

    Set 1: 6 @ 4 rir
    Set 2: 6 @ 3 rir
    Set 3: 4 @ 3 rir

    Week 3

    Set 1: 6 @ 5 rir
    Set 2: 6 @ 4 rir
    Set 3: 5 @ 3 rir

    Week 4

    Set 1: 6 @ 5 rir
    Set 2: 6 @ 5 rir
    Set 3: 6 @ 4 rir

    Or however it would go (varying levels of adaption, recovery, ect.)


    Either way is fine. But if safety and less stress is important (impaired recovery for whatever reason), then the first scenario would probably be better.
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  9. #9
    Registered User dairycorncarne's Avatar
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    Originally Posted by FurtadoZ9 View Post
    Yes you are correct. RIR decreases with each set. Typically when people are suggesting a certain amount of reps left in the tank, it's on the last set. So your second scenario is what is typically recommended.

    Now you could also use your first example as well. Pick a weight that has the reps decreasing each set to maintain RIR (therefore it is a challenging weight off the bat), then each week come back and try to do 1 more rep than last time until you are at a full 3x6 ending at RIR 3 or better.

    So,

    Week 1

    Set 1: 6 @ 3 rir
    Set 2: 5 @ 3 rir
    Set 3: 4 @ 3 rir

    Week 2

    Set 1: 6 @ 4 rir
    Set 2: 6 @ 3 rir
    Set 3: 4 @ 3 rir

    Week 3

    Set 1: 6 @ 5 rir
    Set 2: 6 @ 4 rir
    Set 3: 5 @ 3 rir

    Week 4

    Set 1: 6 @ 5 rir
    Set 2: 6 @ 5 rir
    Set 3: 6 @ 4 rir

    Or however it would go (varying levels of adaption, recovery, ect.)


    Either way is fine. But if safety and less stress is important (impaired recovery for whatever reason), then the first scenario would probably be better.
    That makes sense. Thanks for writing that up!
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