Author Topic: i really need some advice on this program  (Read 1009 times)

wrestle@145

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i really need some advice on this program
« on: November 15, 2006, 01:10:26 PM »
Alright guys, i need your opinion. So im a first year college student and i just happened to have met a kid whop plays middle linebacker. Hes gonna play/start at UPENN next year. To say the least, he is a monster, 6 ft' and about 235. Not very fat, maybe 12 percent. Anyways ive been lifting with him for about 3 months now and am seeing great, great results. I'm about 5 9' 165-170. We lift 5 days a week and our workouts frequently last about two hours. The workout goes as follows:
Monday: Chest/Tri
flat bench 10,10,10,8,6
Pause bench 2xfailure(when you cant explode up)
Incline bench 10,10,10,8,6
Cable fly's 3x10
there's also a burnout after flat and incline
skull crusher, 3x8
overhead extensions 3x8
seated dips 2xfailure
Tuesday: Back and Bi's
behind neck pulldowns 10,10,10,8,6
in front pulldowns 10,10,10,8,6
palms facing pulldowns 10,10,10,8,6
T bar rows 8,6,failure
seatred wide grip rows 2x10
Bi's are always random 3 exercises 2 sets a piece
Wednesday: Legs
squats 10,10,10,8,6
lunges 3x10
leg press 3x10
wide smith squats 2x10
leg extension superset with leg curls 2x20 10 on each..ya know?
Thursday:SHoulders
seated military 10,10,10,8,6
upright rows 3x10
arnold press 3x 10
bent laterals 2x10
shrugs 3 sets of 10 in front then ten behind
calf raises 4x25
Friday:30 minutes high intensity cardio and 30 minute ab workout
then come back at night for an hour low intensity cardio and 30 minute ab workout

So what do you guys think..i kinda feel like i should be overtrained but im not feeling run down orhaving any signs of overtraining, i eat at least 5 good meals a day and get about 9 hrs sleep each night. btw this kid is ridiculously strong pause bench of 435 x 6 at 19

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Re: i really need some advice on this program
« Reply #1 on: November 15, 2006, 01:49:09 PM »
I think your overdoing chest........just flat, incline and flys and your good there......IMO

Tris look good, I would add a single arm movement of some kind

Back I would do one arm dumbell rows instead of palms facing pulldowns. 

Legs might be a bit much too, maybe alternate lunges with wide smith squats every other week-or drop both all together.  Alternate your stance every other week with regular squats and even leg presses to hit your outer and inners.  I would also add straight leg deadlifts for you hams, that will really blow them up-also help your lower back.

Shoulders look good.

Overtraining..I think so.  If you dont feel it now I think you will, but as long as your getting results thats what counts.

Just my .02