[SOUL_FIGHTER]

I've been stuck at some lifts for a while now, and a personal trainer told me to switch it up by going 10-12 reps for a while. So I've devised THIS:
Tweaked 2/26/10
Day1:

Legs
2x10-12 Squat
1x10-12 Dumbbell Squat, finishing with a shoulder shrug and calfraise (to get the full body going)
Back
2x10-12 Lat Pulldowns
1x10-12 Bent-Over Dumbbell Row
Chest
2x10-12 Bench Press
1x10-12 Dumbbell Alternating Incline
Bicep
2x10-12 Preacher Curls
Tricep
2x10-12 Tricep Rope Pulldowns
Shoulders
2x10-12 Lateral Fly
1x10-12 Overhead Press
Misc:
2x8 Deadlift

Day 2:

Legs
3x10-12 Seated Calf Raise
Back
2x10-12 Pullups
1x10-12 Machine Row
Chest
2x10-12 Incline Bench Press
1x10-12 Swiss Ball Alternating Dumbbell Bench Press
Bicep
2x10-12 Reverse Preacher Curls
Tricep
2x10-12 Dips
Shoulders
2x10-12 Overhead Press
1x10-12 Bent over Fly

Day 3

Legs
2x10-12 Front Squat
1x10-12 Dumbbell squats like Day 1
Back
2x10-12 Underhand Lat Pulldowns
1x10-12 Alternating Plank Rows
Chest
2x10-12 Alternating Chest Press Machine
1x10-12 Dumbbell Decline Bench Press
Biceps
2x10-12 Hammer Curls
Triceps
2x10-12 Close Grip Bench Press
Shoulders
2x10-12 Overhead Dumbbell Alternating Press
1x10-12 Reverse Cable Cross Overs
Misc
2x8 PowerClean

All feedback is welcome. It'll really help me tweak it. I'll probably gain some mass frm this, but that's aight.

[Peter]

Seems like an awesome workout program. What is your weight?

[streetdawgfightr]

Sorry dude but I hate your routine.

It looks like a body builder’s routine which is nothing like a routine meant for an athlete concerned about physical performance in their sport.

What are your goals?

[SOUL_FIGHTER]

WOrking on weight lifting form and breaking a plateau. The purpose of this is to jump start my muscles and make my body go "Whoa whoa! I gotta do this now? Lets get stronger so I can prepare." Additionally, Im probably hitting muscles that I was never hitting before with the basic compound lifts.
I'm gonna go back to 3x5 eventuall. I did this last night and it felt like a crazy workout, like I was getting Cardio in there too.

[streetdawgfightr]

I hope you don’t mind me putting my two cents worth in.

For a combat athlete the only reason to lift weights is to develop strength, period!

Doing bench presses with light weights for high reps will do jack for your punching ability compared to hitting the bag for a few rounds. I throw 300 punches with power in a five minute round; compare that to three sets of fifteen reps on the bench, no comparison I say.

Endurance/cardio is best developed without the weights!







I also think that you are doing too many types of exercises.

First off isolation exercises (reverse preacher curls etc.) are actually detrimental for athletic performance because your muscles won’t be in balance with each other; an athlete needs to do compound exercise (press, squat etc.) so your muscles develop to work together.

Secondly you only need to work a major body part with one compound exercise to get the benefit. Five different exercises for your chest won’t make your chest any stronger than doing the one exercise. Remember the more time spent lifting weights means less time on conditioning and skills.

[SOUL_FIGHTER]

My bench has been stagnant at 185 since December
My Squat has been Stagnant at 245 since November
I been told that high reps shock your muscles and cross over into lower reps, much like sprinters doing long distance in the off season.
One thing I have noticed is that I fatigue faster in training, probably because of all the shit I was doing with the weights.
And I KINDA am training for aesthetics too :-P

[streetdawgfightr]

Originally Posted by SOUL_FIGHTER

My bench has been stagnant at 185 since December
My Squat has been Stagnant at 245 since November

Those are some very good numbers dude.

Originally Posted by SOUL_FIGHTER

I been told that high reps shock your muscles and cross over into lower reps, much like sprinters doing long distance in the off season.

Interesting, I’ll look into that further. Thanks for the tip.

Originally Posted by SOUL_FIGHTER

One thing I have noticed is that I fatigue faster in training, probably because of all the shit I was doing with the weights.

Imo weights if not done right will just mess up your fighting ability.

Originally Posted by SOUL_FIGHTER

And I KINDA am training for aesthetics too :-P

Lucky for you I’m off now to do my own workout, otherwise I’d flame you good for being sooooo GAY!

[SOUL_FIGHTER]

My goals are 220 Bench and 315+ squat. I want to hit 500 by the summer!

[streetdawgfightr]

According to the chart that I have;

An adult male of 148 lbs who has a one rep max of 172lbs for the bench press is an intermediate lifter.

The same adult male of 148 lbs with a one rep max of 230lbs for the squat is also an intermediate lifter.

According to my chart an "intermediate" is a person who has engaged in regular training for up to two years. The intermediate level indicates some degree of specialization in the exercises and a high level of performance at the recreational level.





An adult male of 148 lbs who has a one rep max of 234lbs for the bench press is an advance lifter.

The same adult male of 148 lbs with a one rep max of 313lbs for the squat is also an advance lifter.

According to my chart "advanced" refers to an individual with multi-year training experience with definite goals in the higher levels of competitive athletics.




I’d say that you are well on your way to being a top competitor.

[TimeFighter]

Cool, Soul. Great routine!