Quick Question

[JohnnyCage]

I would like to get more strength on certain lifts by doing 5 sets of 5 reps for the lifts. Would I be able to see good strength gains on a schedule like this for 3 weeks-

-Day 1 Max Strength 5x5 for all lifts
Military Press
Weighted Pull Ups
Incline Bench Press
Bent Over Rows
Skull Crushers

Day 2 Some Cardio & hitting the heavy bag

Day 3 5x5 dynamic effort
Military Press 50%1rm
Floor Press 50%1rm
Dumbbell Snatch
Power Clean
Hitting the heavy bag

Then take off 2 days straight (hitting the heavy bag one day) and repeat the cycle for three weeks. Is this good enough time to rest? Or is it overtraining?

[muscle_n_blood]

5x5 has been a lifelong favorite program of mine......
That setup has possibilities, but I don't care for the way the excercises are arranged. What lifts do you want to improve the most? What are your weakest lifts? what are your goals?

[p.s.]

5x5 has been a lifelong favorite program of mine......
That setup has possibilities, but I don't care for the way the excercises are arranged. What lifts do you want to improve the most? What are your weakest lifts? what are your goals?

And where's the squats?

I agree with MnB 5x5 is great for strength and the program has a proven track record of many many years, and thousands of successfull lifters.

[JohnnyCage]

Oops I forgot about squats. I will put them in instead of the Bent Over Rows. My weakest lift would be the Clean I think. My main goal is to improve my Military Press and the Incline Bench, but I do neglect my leg strength training so I guess I should put that in higher priority then the Incline Bench.

[muscle_n_blood]

Why do you specifically need a stronger Incline Bench and Military press? How do they compare to the rest of your lifts?

I'm asking you to define your overall goals, here... are you seeking to improve your athleticism in a particular sport? Size? Strength? Physique? If you neglect your legs, your goals may not be well enough defined to insure maximum progress. Also, with this low volume, how do you come up with 2 one hour workouts a day? What all else are you doing? You are probably in good shape, but I'll bet if you redefine your goals and be more specific about training for them, you could be better......

[JohnnyCage]

Im training for boxing again. I found out why I did'nt do as good as I shouldve last time was that I am actually a southpaw fighter even though I write with my right hand so I want to get back to boxing. I've already got my weight down and I have done alot of burpees and high rep exercises for conditioning. I want to get stronger in the Military Press or DB shoulder Press because that is where alot of my power comes from (the shoulders). I get two hours of work because I do 12 rounds of 3 minutes hitting the bag everyday pretty much and I do core training 5 days a week, plus I train my forearms alot. Then some days I am out sparring with Nick or Chris. My goal is more max/explosive strength and more speed for my shoulders.

[muscle_n_blood]

OK. What else are you doing for cardio? What's your current weight?

[JohnnyCage]

I weight 154, I do cardio almost every day after school by running around the block and punch out drills. My cardio is real good but doesn't seem to get better with any amount of work I do.

[muscle_n_blood]

You might need to switch up to HIIT cardio. How's the food program?

[JohnnyCage]

Not too bad, 10 glases of watera day, no sodas, alot of beef eggs and chicken and peanuts. Wake up ans eat oatmeal and a few eggs. Beofe I work out i eat pasta or meat and a protein shake and after I have another shake then some chicken and veggies. I make sure to get the right carbs and avoid 'processed' foods.

Just as a modification, I am switching my lifting a bit, Day 1 I will take out the military press and do the Clean and Press and on Day 3 I will replace the Power Clean with some leg exercise. I really want to get up my Clean and Press, I can only do about 160 max! Wish I trained my shoulders regularly when I first started. It's more then all the other guys at the school gym but still not much in comparison to some other boxers my age.

[p.s.]

Hmmm you really do seem to be all over the highway as far as your goals go, so I'm wondering just how old you are. I've got a feeling that due to your age you have not set any hard and fast goals like say getting your golden gloves or winning a state PLing tournament or BBing contest, so you're just bouncing around (kinda flailing around really) with your training and goals........SO SET SOME HARD AND FAST GOALS! If ya set goals "real goals" and do everything you can to achieve them you'll make much more solid progress as far as daily life goes and of course training (plus having a goal gives training WAY MORE purpose!).

[JohnnyCage]

Is it ok to do the Max effort day, then the dynamic after, then have one day break then max day again?

[p.s.]

Is it ok to do the Max effort day, then the dynamic after, then have one day break then max day again?

If by max effort you mean a max single then once per month is best. You appear to want both maximum strength as well as size andunless you're a genetic freak this will not be the most effective way to train, so I suggest that you run a PLing percentage routine for 7-10 weeks and then switch over to a BBing routine for 4 months, and then back again.

IMO what you're trying to accomplish is counterproductive and will only frustrate you.

[JohnnyCage]

Oh sorry by max effort I meant the lifts that I had at the top post using about a 6RM for 5 sets of 5 reps for each exercise. Size isn't much of a concern now really. Also, about the High Intensity Interval Training, it seems like a good idea, but wouldn't the recovery be a pain in the ass, especially since it is usually done 4 times a week. I am short on cash and the protein shakes I have are pricey, so I would rather use them for recovering from strength training and hitting the heavy bag which are more important to my goals. Untill I can get better job I will hold of on HIIT.