New Workout After Taking a Year Off -- Critique Please

Discussion in 'Fitness & Nutrition' started by Soren, Jul 15, 2008.

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  1. Soren

    Soren OT Supporter

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    I got this workout from a blog which got this workout from the book "Starting Strength" and modified it slightly for a newbie without a personal strength coach.

    I'll be alternating Workouts A and B 3 times a week.

    Workout A Sunday
    Workout B Tuesday
    Workout A Friday
    Workout B Sunday etc.

    Workout A

    3x8 Squat (barbell)
    http://www.exrx.net/WeightExercises...ps/BBSquat.html

    3x8 Bench Press (barbell or dumbbell)
    http://www.exrx.net/WeightExercises...BenchPress.html
    http://www.exrx.net/WeightExercises...BenchPress.html

    1x8 Deadlift (barbell)
    http://www.exrx.net/WeightExercises...BBDeadlift.html

    2x8-10 dips (only add weight if you are doing >10 bodyweight dips)
    http://www.exrx.net/WeightExercises...WtChestDip.html

    You can also substitute barbell or dumbbell decline bench press for dips.
    http://www.exrx.net/WeightExercises...BenchPress.html
    http://www.exrx.net/WeightExercises...BenchPress.html

    Workout B

    3x8 Squat (barbell)
    http://www.exrx.net/WeightExercises...ps/BBSquat.html

    3x8 Standing military press (barbell) or dumbbell overhead press
    http://www.exrx.net/WeightExercises...itaryPress.html
    http://www.exrx.net/WeightExercises...ulderPress.html

    3x8 Bent-over rows (barbell or dumbbell)
    http://www.exrx.net/WeightExercises...entOverRow.html
    http://www.exrx.net/WeightExercises...entOverRow.html

    2x5-8 pull-ups (only add weight if you are doing >10 bodyweight pull-ups)
    http://www.exrx.net/WeightExercises...i/WtPullup.html

    Accessory work (done every workout, can also do 3x/week on non-lifting days):

    -Incline weighted sit-ups 3x10
    http://www.exrx.net/WeightExercises...lineSitUpX.html

    Do standard weighted sit-ups if you don’t have a decline bench available, or unweighted sit-ups if you can’t do them weighted at first.

    -Hyperextensions - 3x10
    http://www.exrx.net/WeightExercises...rextension.html
     
  2. Soren

    Soren OT Supporter

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    anyone?
     
  3. GTLifter

    GTLifter Banned

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    you modified it? do you think you know more about program design then ripptoe/kilgore?


    also, we don't need exrx.net links for every fucking exercise...
     
  4. Soren

    Soren OT Supporter

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    I didn't modify it but a blogger did. He changed only one exercise (the power clean) to back rows. I looked at the power clean and I really doubt I could safely execute that move without the assistance of a strength coach so I think it's better.

    Also, I just copy pasted that from the blog. You don't have to click the exrx links if you don't want to.
     
  5. BlackIce72

    BlackIce72 New Member

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    why'd you "take a year off"
     
  6. Soren

    Soren OT Supporter

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    I initially began training to perform better at tennis with my friend but his shoulder blew out and I lost motivation.
     
  7. GTLifter

    GTLifter Banned

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    power cleans are primarily an upper back exercise while bent over rows are a lat exercise...


    I'd do shrugs instead...
     
  8. Soren

    Soren OT Supporter

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    Oh and I think he changed chin-ups to pull-ups. Pull-ups work the upper back more than chin-ups (which work the biceps more).

    I may alternate :dunno:

    I think the goal though is to avoid isolation exercises which shrugs are. I'll keep it in mind though.
     
  9. GTLifter

    GTLifter Banned

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    pull ups and chin ups are a lat exercises....


    the goal is to get stronger and heavy BB shrugs will make your upper back stronger....
     
  10. Soren

    Soren OT Supporter

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    Thanks for the info. I'll definitely look at incorporating shrugs into my B workout then.
     
  11. K20Z3

    K20Z3 New Member

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    And WTF get outa here w. that 8 rep shit, do what killgore and rippetoe say and use the 3x5 and 1x5 shit, and the assitance is 2-3 sets of failure
     
  12. Soren

    Soren OT Supporter

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    I figured starting out, 5 reps would be too low :dunno:

    I don't want to injure myself. I'll probably switch down to 5 reps after a couple weeks of acquainting myself with the routine.
     
  13. GTLifter

    GTLifter Banned

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    fuck...didn't even notice that...


    buy the book and do exactly what it says...
     
  14. Mass

    Mass Active Member

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    prolly gonna get sore-n
     
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