Critique my conditioning / fatloss workout

[tdawg]

** I've read through the FAQs, and devised this workout. Please give thoughts / opinions.

24 y/o male
86 kg (189 lbs)
191 cm (6'2)
14% BF
GOALS: Decrease body fat %, maintain muscle mass (this time last year I was about 78 kg (175 lbs)), obtain better overall conditioning (but for no sport in perticular)

**After each workout I'll consume a PWO shake of 25g protein / 50g carbs.

WEEK 1:
Monday - Complex workout:
Complex One

Deadlift 6 reps
Romanian Deadlift 6 reps
Bent Over Row 6 reps
Power Clean 6 reps
Front Squat 6 reps
Push Press 6 reps
Back Squat 6 reps
Good Morning 6 reps

Rest 90s

Complex Two
Snatch Grip Deadlift 6 reps
Snatch Pull 6 reps
Upright Row 6 reps
Power Snatch 6 reps
Reverse Lunge 6 reps each leg
Push Jerk 6 reps
Jump Squat 6 reps

Rest 90S

Complete Complex 1 again

Rest 90s

Complete Comlex 2 again

Wednesday: Sprints and Burpees
10 burpees --> 100m sprints
Rest 90 seconds
Repeat until unable to continue, tally sets, beat set # next session

Friday:
Complex workout - see monday

WEEK 2
Monday -
CWs TBT (4 total body exercises + 2 Isolation)
5x5

Wednesday-
CWs TBT
4x8

Friday
CWs TBT
3x12


After Week 3 follows the program listed on Week 1, Week 4 follows program listed on Week 2. Hope to go for 6 weeks in total.

Note - I know you guys are going to ask me about my diet, but I haven't really worked that out yet. It;'s a bit carb heavy now, but again tell me your thoughts on the workout (and not diet).

[platfox]

Don't have much to say critique wise. I may just bite your entire routine. Looks like a good variety and combinations of exercises. Just had a question. Do you also have regular lift days like a regular 5x5 routine or is this all the gym time you are putting in? I'm curious because I currently do a 5x5 routine 3 days a week plus 1 day of circuits/complex if i have time at the end of the week. I'm thinking about switching to complexes 2 days a week and 5x5 routine 2 times a week. Maybe rotating every two weeks.

[Robert D]

No jogging in your workout?....why arn't you doing any prolonged cardio training?

Saturday or sunday you should try a 30 minute jog and some bodyweight exercises after.If you can't handle 30 minutes then do 10 minutes jogging, brisk walk for 5mins and then jog another 10.

The routine you are doing will certainly help your muscular endurance and help you to lose wieght. Adding some prolonged jogging will help prevent injuries, speed up recovery, help your digestive system and make your cardio-vascular system more effecient.

[halfmoon_]

i might snatch your routine, it looks good, although i run alot so i'd alter it.

[Revok]

Solid, but those complexes look hard, man, simply because the lifts are ass-backwards IMO. Just as a rule of thumb it's safest and most effective to always put the technique & speed based lifts at the beginning and keep the more basic ones for the end. e.g...

Power Clean 6 reps
Good Morning 6 reps
Front Squat 6 reps
Push Press 6 reps
Back Squat 6 reps
Bent Over Row 6 reps
Romanian Deadlift 6 reps
Deadlift 6 reps

and...

Power Snatch 6 reps
Push Jerk 6 reps
Jump Squat 6 reps
Upright Row 6 reps
Reverse Lunge 6 reps each leg
Snatch Pull 6 reps
Snatch Grip Deadlift 6 reps


And yeah, +1 on drawing attention to the woeful lack of LSD running/jogging. Personally I find slow runs to be one of the best activities for fat loss, general cardio improvement, active recovery and fun (I actually like weight loss periods because I get to jog a lot more).

[ChachiKiller]

looks good. do I see warm-ups?

[Thumper75]

What % of max are you doing your lifts at? Also, on the burpees and sprints, i always thought of those as more of an intensity exercise. Try doing them for time-like the 5 min burpee challenge, and improve on time while doing the same quantity, thus increasing intensity and explosiveness-which is what burpees and sprints are all about. Other than that, looks good.

[Thumper75]

dbl

[tdawg]

Platfox -

As of right now I am more focused on str / hypertrophy. I do an upper / lower split one week, and alternate that with total body training the following week. I have ADHD when it comes to workout programs and get bored very quickly, so I try to add as much variety as I can.

In terms of regular lift days when I start this routine (which will be in about 2 weeks) I don't plan on doing any other gym time than what is currently listed. I do have a 1 day 5x5 routine in Week 2 though (Monday, Week 2).

Robert D-
Good point, you are right I don't have any jogging in my workout. To be honest I don't really like jogging (I find it boring), but about 2 mo ago I ran a 12km race in about 1h (which isn't too bad I suppose) so I am capable. I'm mostly worried about the scenario where I have a complex on Fri, jog sat or sun, and then lift heavy monday. I suppose I could swap my 5x5 with my 4x8 or 3x12, or just keep the intensity of the jog low.

Revok-
The complex sequence I took from an article written by Alwyn Crosgrove in the FAQ, I didn't make up the sequence ( Link here --> http://www.elitefts.com/documents/mma2.htm).

ChachiKiller-
For my TBT training I usually do sets of exercise I am about to do with a lower weight to warm up, before reaching my work weight (warmup sets are not included in total sets).

For my sprints I just jog a little to warm up.

But I'm not sure how to warmup for complexes - any suggestions?

Thumper75-
With my complexes, basically I want my muscles to burn as bad as I can handle, while still completing the set.

With my burpee/ sprints I do my burpees as quickly as I can, run as hard as I can, walk back to start, take 30 seconds, repeat. I did this for the first time last week to see where my baseline was, and I hit 4 'reps' before I felt like I couldn't breath and was going to vomit. But, I can modify adding a time parameter if that would be more helpful...


Thanks for the feedback guys! Once I finish my exams I'm hoping to really comit myself to this and see how far I can take it.

[Thumper75]

hey Tdawg-
the only reason I would recommend the timed intervals is it
1.mimics a fight
2.doesn't let YOU decide when enough is enough. I promise you can go a lot further than your body is willing to let you believe.
Good luck, like I said it looks like a good routine.