[Zerocrew1984]

Monday-
Squats- 5x5
Bench-5x5
Barbell row-5x5
2 sets of 10-weighted hyperextensions
4 sets of 10-weighted ab v-ups

Tuesday-
Play basketball for 1 hour.
Cardio-30 min

Wednesday-
Squat-4x5
OHP-4x5
Deadlift-4x5
3 sets of weighted ab v-ups
ladder pull ups

Thursday-
Play basketball for 1 hour.
Deck of cards-burpees and pushups(note the 1/2 value as i suck at burpees)

Red Cards: Burpees-1/2 amt of value
Black Cards: Pushups-normal value

Card Values
Ace = 12
Picture cards = 11
Other cards = Use card values

Friday-
Squat-4x5, 1x3, 1x8
Bench-4x5,1x3,1x8
barbell row-4x5,1x3,1x8
Dips-3x5
skull crushers-3x5
bicep curls(for the ladies)-2x10

Saturday-
Circuits: 5
Rest: 30 secs between each set
each exercise-30 secs

Burpees
Jumping Jacks
High-knee DB Press
Shadow Boxing

sledgehammer(8lbs)-10 min

[Cap'n]

What are your goals for this?

Seems like a lot, but since I don't know how hard you're going with all of it, it certainly could work.

Don't halve the burpees value, wanna get better at them? Do more of them.

In all honesty? Good start, try it out for a few weeks and see if it works without you dying.

[Zerocrew1984]

My goals are to be better "conditioned" like being able to play basketball without getting tired, running a good mile, losing weight while still getting stronger in the "3 main lifts"....

The hardest thing for me is the gpp stuff. the lifting i love.....

[w0cyru01]

I would substitute Pull-ups for squats on wednesday, at least that's what I did when on the same routine.

I play soccer 3 days a week, so 3 days of squatting + deadlifts + soccer = achy back/knees.

[juanlawnmower]

You need to add more exercises that help with your sport.

Box Squats are a great way to add to your vertical.

Sprints are great for your anaerobic conditioning, and will help make you faster.

Place a lot of emphasis on squatting, but you reallly shouldn't be squatting 3 times a week.

[Zerocrew1984]

ok. overall i would place getting stronger over playing basketball. so woyuld you still recommend squatting less than 3 times a week...

p.s., thanks for the help guys

[juanlawnmower]

Most Definitely. In fact you should probably be just squatting heavy one time per week.

Read the FAQ's and check out those plans. Most of them are great for beginners.

[Lard-ass]

Your routine looks like an expanded version of bill starrs 5 x 5 program.
If you wanna go that road, you would be better of switching between pyramids and straight sets, or you might get overtrained. Especially if you do a whole lot of other stuff on the side.


Read and learn

http://www.geocities.com/elitemadcow...nts_thread.htm

[takeahnase]

Originally Posted by juanlawnmower

Most Definitely. In fact you should probably be just squatting heavy one time per week.

Read the FAQ's and check out those plans. Most of them are great for beginners.

The 5x5 shows up in the FAQ. What are you talking about?!

[oyaji poi]

I think he meant look at other programmes that would be more sport-oriented. Like the Westside for Skinny Bastards. Or one of the 2-day a week total body ones. A squat-focused day and a deadlift day, bench and OHP on either day. Then another few days a week do GPP or play your sport, then do GPP after.

takeahnase, i wish you'd contribute more. i know you don't like a lot of the dogma on here, but you really seem to know a lot. It'd be nice to see more of your knowledge to balance out some of the...umm...say, less original lines of thinking.