help putting it togther, need new routine

Goals

1) I would like to work on strength that endures, and some power. I want to begin free sparring at my Kung Fu class in the next 3 month, I would like to be confidant that I am strong enough to hang with the boys, I don't think any of the girls at my school free spar, well there maybe one or two, but that is it.

2) It is spring, and of course the winter layers are coming off. Time to lean out a little, I have allowed my calories up for a good couple months. I put on some muscle so fat shead is in order.

Nutrition
I will lower my calories, to right about maintenance, I have acceptable results, maintaining, even gaining strength, will shedding some fat as long as my routine is intense enough.


Lifts I would like to include

I would like to include controlled power moves where possible.

Since I work out at home my space and equipment is limited, also I can not throw weight, that I can not control.

I also am flirting with the idea of what I think of as double compounds, like but not necessarily romanian dead lifts with a bent over row.

I would like to do

Front squats, I hang clean to them

So possibilities include clean for each rep, perhaps add a push press up top?

a dead lift of some kind.. but what kind, throw a row on the end... a shrug. Sumo perhaps

maybe something like one handed snatches

A lunge... Bulgarian split squats again, a regular lunge, static (well that one is probably the least suited to current goals)

The ever present bench press, I guess (because it is necessary?), better pectoral, front upper body suggestions appreciated.


Chins and pull ups, both should probably be in there.

A row obviously as well, but what kind, don't have my heart set on anything.



Frequency and intensity thoughts

3 day a week training, thinking full body is the way to go. With the possibilitiy of having to do 2 days consecutively not my intent but with my schedule some weeks it might happen.

Maybe a heavy and light day? definitely not sure about that.

Super sets I always enjoy, even with a full rest in between or not.

I have been training over 2 1/2 years, just so you know where I am.

I will be going to Kung Fu on the other 3 days, with one day off.

Not looking for a mass routine not right now any way, just to reiterate.

ORIGINAL: thehardway

Goals

1) I would like to work on strength that endures, and some power. I want to begin free sparring at my Kung Fu class in the next 3 month, I would like to be confidant that I am strong enough to hang with the boys, I don't think any of the girls at my school free spar, well there maybe one or two, but that is it.

2) It is spring, and of course the winter layers are coming off. Time to lean out a little, I have allowed my calories up for a good couple months. I put on some muscle so fat shead is in order.

Nutrition
I will lower my calories, to right about maintenance, I have acceptable results, maintaining, even gaining strength, will shedding some fat as long as my routine is intense enough.


Lifts I would like to include

I would like to include controlled power moves where possible.

Since I work out at home my space and equipment is limited, also I can not throw weight, that I can not control.

I also am flirting with the idea of what I think of as double compounds, like but not necessarily romanian dead lifts with a bent over row.

I would like to do

Front squats, I hang clean to them

So possibilities include clean for each rep, perhaps add a push press up top?

a dead lift of some kind.. but what kind, throw a row on the end... a shrug. Sumo perhaps

maybe something like one handed snatches

A lunge... Bulgarian split squats again, a regular lunge, static (well that one is probably the least suited to current goals)

The ever present bench press, I guess (because it is necessary?), better pectoral, front upper body suggestions appreciated.


Chins and pull ups, both should probably be in there.

A row obviously as well, but what kind, don't have my heart set on anything.



Frequency and intensity thoughts

3 day a week training, thinking full body is the way to go. With the possibilitiy of having to do 2 days consecutively not my intent but with my schedule some weeks it might happen.

Maybe a heavy and light day? definitely not sure about that.

Super sets I always enjoy, even with a full rest in between or not.

I have been training over 2 1/2 years, just so you know where I am.

I will be going to Kung Fu on the other 3 days, with one day off.

Not looking for a mass routine not right now any way, just to reiterate.

Come on, you should know better then asking us. We don't know how well you can recover from all the activity you have.

Coldfire, baby.... I was kinda counting on you for this one...

But you choose to display your humor, instead? I don't understand what you mean?

ORIGINAL: thehardway

Goals

1) I would like to work on strength that endures, and some power. I want to begin free sparring at my Kung Fu class in the next 3 month, I would like to be confidant that I am strong enough to hang with the boys, I don't think any of the girls at my school free spar, well there maybe one or two, but that is it.

2) It is spring, and of course the winter layers are coming off. Time to lean out a little, I have allowed my calories up for a good couple months. I put on some muscle so fat shead is in order.

Nutrition
I will lower my calories, to right about maintenance, I have acceptable results, maintaining, even gaining strength, will shedding some fat as long as my routine is intense enough.


Lifts I would like to include

I would like to include controlled power moves where possible.

Since I work out at home my space and equipment is limited, also I can not throw weight, that I can not control.

I also am flirting with the idea of what I think of as double compounds, like but not necessarily romanian dead lifts with a bent over row.

I would like to do

Front squats, I hang clean to them

So possibilities include clean for each rep, perhaps add a push press up top?

a dead lift of some kind.. but what kind, throw a row on the end... a shrug. Sumo perhaps

maybe something like one handed snatches

A lunge... Bulgarian split squats again, a regular lunge, static (well that one is probably the least suited to current goals)

The ever present bench press, I guess (because it is necessary?), better pectoral, front upper body suggestions appreciated.


Chins and pull ups, both should probably be in there.

A row obviously as well, but what kind, don't have my heart set on anything.



Frequency and intensity thoughts

3 day a week training, thinking full body is the way to go. With the possibilitiy of having to do 2 days consecutively not my intent but with my schedule some weeks it might happen.

Maybe a heavy and light day? definitely not sure about that.

Super sets I always enjoy, even with a full rest in between or not.

I have been training over 2 1/2 years, just so you know where I am.

I will be going to Kung Fu on the other 3 days, with one day off.

Not looking for a mass routine not right now any way, just to reiterate.

rework the order above, some set n rep choices and you have a plan right there!!!
Do you ever climb rope?  I mean like a thick rope hanging 25+ feet up a tree or something and just free climb?  I think you would enjoy that with controlled lowering and you can do upper bod only as well as lowering mixed with some scramble downs.  I also suggest you try some some power up squats, pump on the up phase really hard causing major torque in the hams  and ham glute tie then slowly lower to heels again.  Your up is like a second or 2, or so you want to try for......teehee, and your lower is like at least a 4 rep.

Throw in some weighted dragging and then turn around and run with that.......more torque work, great for us gals, helps shape the tushy from the bottom area!!!  You may need cletes depending on your chosen surface though.
OH, and when you do pushups, try doing them laterally, pushup, then cross left arm over right, left leg under right and move to the left and pushup.....go 5 each way or so.....

Come Visit my websites! www.figureteam.com www.lindacusmano.com www.bodyrushpersonaltraining.com

ORIGINAL: thehardway

Coldfire, baby.... I was kinda counting on you for this one...

But you choose to display your humor, instead? I don't understand what you mean?

I mean that you know the basic principles and how well you recover so you can choose the right exercises with the right volume.

I have no problem giving you a routine though:

Day 1:

Front squat 5x3
Bench press: 3x5
Power clean: 5x3
Chin ups: 3 to failure

Day 3:

Clean and press 5x3
Deadlift: 1x5
Rows: 3x8

Day 3:

Overhead squats if you can. If not, lunges 3x15
Bench press/overhead press: 3x15
Romanian deadlift 3x15
Pull ups: 3 to failure


On day 3 you can change it to 4x10, super sets, giant sets, whatever you like.

Have fun

P.S. I am touched by the fact that you were counting on me

I have problems with choosing volume for myself, that is exactly why I posted.

Thank you coldfire.

LINDA those are some great exercise suggestions! I think I can incorporate them in some sort of way. The push ups especially.

ORIGINAL: thehardway

I have problems with choosing volume for myself, that is exactly why I posted.

Well, you have to try and see. This way you learn things by yourself.

I have and failed horribly, which is why I thought this time I would consult my peers.

Although I should have made a better stab at putting somehting together myself, my past couple of days just did not go the way I anticipated, when I began my post.

I thought I was going to be able to hash out something "in public", go through the thought process, and then my building, and every person in had multiple hissy fits, and kept me away from the computer.

Thanks again. If I was intending to keep 1 set/ rep sceme, I can come up with a routine, when I want to different rep/set structures, within one routine, I  am like a deer in headlights.

ORIGINAL: thehardway

I have and failed horribly, which is why I thought this time I would consult my peers.

Although I should have made a better stab at putting somehting together myself, my past couple of days just did not go the way I anticipated, when I began my post.

I thought I was going to be able to hash out something "in public", go through the thought process, and then my building, and every person in had multiple hissy fits, and kept me away from the computer.

Thanks again. If I was intending to keep 1 set/ rep sceme, I can come up with a routine, when I want to different rep/set structures, within one routine, I am like a deer in headlights.

If you failed, you know than it's either too much (if you overtrained), or too little (if you didn't make progress) so you know what to do.

If you want to have different rep ranges, I like having a day with low reps and big lifts to maintain strength and adjusting the other two days as you want, taking recovery into consideration.

Yeah I over reached in the past, and i am too tired right now go through that again, at the moment.

What you posted seems to be exactly what I had in mind so THANKS AGAIN!

I will do better next time, coming up with my own routine, that is.

Stupid, I am making routines for 2 people without a second thought but when it comes to me...