new workout...help

**danny81** · Posted On: 8/15/2007 1:09am

this is what i made so far

I am 15, 6 ft1, around a little under 160 like 158. i box.
mon
3x5 squat
3x5 bench or overhead press
3x max chinups
3x3 min of sprints every 20 seconds for 40 yards. work up to 3x5
tues: box with trainer
weds
3x5 squat
3x5 bench or overhead press
1x5 deadlift
3x3 min of sprints every 20 seconds for 40 yards. work up to 3x5
thurs box with trainer
friday
3x5 squat
3x5 bench or overhead press
3x max pullups
3x3 min of sprints every 20 seconds for 40 yards. work up to 3x5
sat
box with trainer

i do yoga everymorning and i do dynamic stretches before each workout and static after.

should i box by myself on mon weds and fri? if so what should that look like? hows the cardio? and if u have any comments on anything i should add or remove please tell me.

**LI GUY 1** · Posted On: 8/15/2007 2:01am

Squat and bench 3x a week means you aren't lifting heavy enough to get stonger I would assume and could lead to overtraining. Don't squat/deadlift on the same day. You are weight training, so add weight to your pullups with a belt. ALso work the other motion of your back with rows.

Mon: Squat, Bench, Row
Wed: Bodyweight exercises (pushups, pullups, burpees etc.)
Fri: Overhead, Weighted Pullup, Deadlift

I can't see how you can lift 3x a week, box, and do the other stuff, so I say lift 2x a week hitting every major muscle group and fill Wed. in with something else like bodyweight exercises.

**PirateJon** · Posted On: 8/15/2007 9:37am

Hold up there LI... if he's fairly new to lifting 3x a week is fine. Looks like the beginner part of rippetoes 5x5. But yeah once he stops making gains, a weekly peroidisation dealie would be better.

@ danny: You're missing a *HUGE* thing in your post. So big you probably don't realise it. What's your goal? Lifting without a goal is like driving without a destination - you may get somewhere, but you probably not where you want.

**LI GUY 1** · Posted On: 8/15/2007 12:21pm

OK I guess but Squat 3x a week? Seems weird to me. I also just prefer 2x lifting a week with a 3rd day (if I ever get it) to do stuff I don't normally do like Oly and small group.

**danny81** · Posted On: 8/15/2007 1:18pm

Originally Posted by PirateJon

Hold up there LI... if he's fairly new to lifting 3x a week is fine. Looks like the beginner part of rippetoes 5x5. But yeah once he stops making gains, a weekly peroidisation dealie would be better.

@ danny: You're missing a *HUGE* thing in your post. So big you probably don't realise it. What's your goal? Lifting without a goal is like driving without a destination - you may get somewhere, but you probably not where you want.

yah its mark rippetoes new begginer routine. my goal is basically to become stronger and more conditioned for boxing. yah once i stop making gains i will switch up the routine. what do you guys think of my cardio routine? or should i change it up? and should i box on the days i lift?

**PirateJon** · Posted On: 8/15/2007 2:28pm

@ LI - the theory is that newb lifters can't workout hard enough to casue much stress. Recovery is then a matter of a day or so. Once you're past that, you start getting into weekly peroidisation with light/speed days and heavy days and all that.

@ danny - You are a beginner. Really, nearly anything will work since anything is an improvement on nothing. So the "best" workout is the one you do consistantly. Still, the above is a pretty solid plan so do that workout consistantly. Also eat right, consistantly. Go to your class consistantly. Rest consistantly.

Notice a theme?

Watch out for over-training, but you're young and if you rest and eat right you should be ok. Don't add or change anything for at least 6 months. Reevaluate then.

**danny81** · Posted On: 8/15/2007 2:36pm

is the cardio good? i always had bad cardio and have no idea what are some good cardio excercises? also can i box 6 days a week? and sunday will be 100% rest?

**danny81** · Posted On: 8/17/2007 3:04pm

alright. how many days a week should i box? and someone told me i should do cardio before my lifts and then immediatly do my lifts and do them in a circuit. is that a good idea?