Am I over doing it?

[WhichWay2TheGym]

I started working out again in June. I was in pretty good shape up until I was 28 when I broke my hand and then subsequently injured my neck which plagued me for 5 years. I also got sober. When I started working out, my 1st workout was 2 sets of pushups 15, and then 10, and a similar amount of poorly done sit-ups. I've worked hard each day that I wasn't sore and I truly am blown away by my gains. I am able to workout in the neighboring county for a few more weeks probably until that gets locked down, but I figured I would post what I am doing on here and any input or constructive criticism is appreciated. I have not been overly sore or anything, I am stunned how quickly I recover. I don't have a spotter but I make sure that I am lifting as hard as possible without sacrificing my form. My body isn't telling me that I am over doing it, but maybe some folks on here know something that I don't know.

The 2nd leg day is a new thing I am starting tomorrow.

My goals are strength and look better.

I either list a set rep goal which is like what is used in the Viking workout (sticky) or I list the rep ranges.



Here is my current program:

UPPER DAY 1 (MON)
Bench Press – 4 sets 28 reps
Barbell Row – 4 sets 32 reps
Military Press – 3 sets 25 reps 1 lighter set w/ short rest
Lat Pull-down – 2 sets 8-10 reps per set & 1 drop-set (ex: 160x9 160x8 145x7->115x7->85x8)
DB Bench Press – 2 sets 8-10 reps per set & 1 drop-set (ex: 65x9 70x7 60x9→40x9)
Lying T-bar Row – 3 sets 8-10 reps per set, last set short rest
Dips – 3 sets
Cable Crossovers – 3 sets
Triceps Press-downs or Skull Crushers – 3 sets
Abs

LOWER DAY 1 (WED)
Squat – 4 sets 28 reps
Leg Press – 3 sets 25 reps 1 last set lower weight w/ short rest
Dumbbell Romanian Deadlift – 2 sets 6-10 reps per set & 1 drop-set (ex: 70x8 75x6 75x5→50x4)
Hip Adduction & Abduction Machines – 3 sets 12-15 reps per set each
Glute Press – 3 sets 10-12 reps per set
Standing Calf Raises – 4 sets 12-15 reps per set
Abs

UPPER DAY 2 (FRI)
Bench Press – 5 sets 5 reps per set (ex: 205x4 200x5 195x5 185x6 185x5)
Pull-ups – 3 sets and then a couple more sets throughout the workout
Barbell Row – 3 sets 8-10 reps per set
Military Press – 3 sets 25 reps 1 lighter set w/ short rest
Lat Pull-down – 2 sets 8-10 reps per set & 1 drop-set
DB Bench Press – 2 sets 8-10 reps per set & 1 drop-set
Lying T-bar Row OR Seated Row – 3 sets, last set short rest
Lateral Raises - 3 sets 12-15 reps per set
Reclining Incline Dumbbell Curls – 3 sets
Standing EZ-bar Curls – 3 sets
Abs

LOWER DAY 2 (SAT)
Deadlifts – 3 sets 15 reps
Hack Squat – 2 sets 8-12 reps
Walking Lunges – 2 sets
Seated Calf Raises – 2 sets 10-15 reps
Standing Calf Raises – 2 sets 10-15 reps

[WolfRose7]

looks reasonable, though I wouldn't deadlift that high rep regularly.
RDLs would probably suit that rep range better, though 15 is a bit high for them too IMO

Misread, 15 reps over 3 sets? that's okay I'd be careful about the rir you take sets too on rep goal would rather see 3 sets of 5 @3-4 rir than 3 sets of x @1 or less rir

[WhichWay2TheGym]

Misread, 15 reps over 3 sets? that's okay I'd be careful about the rir you take sets too on rep goal would rather see 3 sets of 5 @3-4 rir than 3 sets of x @1 or less rir

Thanks for the quick reply! I'll do a little more reps per set on the RDLs. One exercise I have never done is dead lifts. What would be a good set and rep plan for them in my program? I figured I would find a weight I can get a bout 5 reps and do that for 3 sets, maybe taking a little weight off the final set and then kind of just take it from there and see what feels comfortable.

[WolfRose7]

Thanks for the quick reply! I'll do a little more reps per set on the RDLs. One exercise I have never done is dead lifts. What would be a good set and rep plan for them in my program? I figured I would find a weight I can get a bout 5 reps and do that for 3 sets, maybe taking a little weight off the final set and then kind of just take it from there and see what feels comfortable.

3 sets of 5 is alright, 5 sets of 3 is cool too. I'd just keep the sets fast and a bit further from failure than other lifts

[FurtadoZ9]

The most important factor here in locking in your routine : Does this routine excite you and have you looking forward to hitting the gym?

If you don't really care for one routine over another and just want to get in there to get it done, I'd recommend switching to a 3 day full body. Fierce 5 is an excellent program.

However, if you're on board with this routine and truly enjoy it, then keep doing it. 4 day upper/lower's are very effective.

I would however decrease the volume a good amount.

U1
Pressing movement
Rowing movement
Overhead movement

Tricep/bicep superset movements
2-3 sets of traps / forearms / rear delts if desired

L1
Squat movement
Squat accessory movement
Posterior compound movement (not DL)
2-3 sets of something that is anterior + posterior (sled pulls / prowler push, explosive jumps, ect.)
Abs

U2
Overhead movement
Vertical movement
Pressing movement (DB's / machine is good here)

Tricep/bicep superset work
2-3 sets of traps / forearms / rear delts if desired

L2

Deadlift movement (3 sets max)
Deadlift based accessory
Anterior compound movement (leg press, ect.)
2-3 sets of something that is anterior + posterior (sled pulls / prowler push, explosive jumps, ect.)
Abs


I'd restructure within that framework and focus on:

Adding 10 lbs or 2 reps to your main squat/deadlift movement
Adding 5 lbs or 1 rep to your main bench/row(or vertical)/overhead movement

Every week. This will yield the greatest results.

[WhichWay2TheGym]

Okay I have done some more research and taken the replies into consideration, I think I'll reduce the volume some and do something like this. Excited to see how it goes.
Upper Day 1
Bench Press – 5x5
Pull-ups/Barbell Row – 4 sets max/32 reps
Standing Overhead Press – 3 sets 25 reps + 1 lighter set w/ short rest
Lateral Raises – 3 sets 10-15 reps
Dips – 3 sets
Standing EZ Bar Curls
Reclining Incline DB Curls

Lower Day 1
Squat – 3x5 + 1 lighter set w/ short rest
Dumbbell Bulgarian Squat – 1x4-6, 1x6-8, 1x12-15
Leg Extensions – 2x8-10, 1x12-15
Back Extensions – 2 or 3 sets
Standing Calf Raises – 3 sets 10-15 reps
Abs

Upper Day 2
Military Press – 5x5
Lat Pull-downs 2 sets 6-8 reps + 1 drop-set
Dumbbell Bench Press – 2 sets 6-8 reps + 1 drop-set
Lying T-bar Row – 2 sets 6-8 reps + 1 lighter set w/ short rest
Seated Row – 2 sets 8-10 reps + 1 drop-set
Dumbbell Rear Delt Flies – 2 or 3 sets 8-10 reps
Skull-Crushers/Close-Grip – 3 sets
Reclining Incline DB Curls
Dumbbell Hammer Curls
Push-ups

Lower Day 2
Deadlifts – 3 sets 3-5 reps
Leg Press – 3 sets 25 reps + 1 lighter set w/ short rest
Dumbbell Romanian Deadlifts – 2 sets 8-10 reps + 1 drop-set
Hip Adduction – 3 sets 12-15 reps
Hip Abduction – 3 sets 12-15 reps
Seated Calf Raises – 2 sets 10-15 reps
Standing Calf Raises – 2 sets 10-15 reps
Abs


I will focus on:

Adding 10 lbs or 2 reps to your main squat/deadlift movement
Adding 5 lbs or 1 rep to your main bench/row(or vertical)/overhead movement

Every Week

[dairycorncarne]

looks reasonable, though I wouldn't deadlift that high rep regularly.
RDLs would probably suit that rep range better, though 15 is a bit high for them too IMO

Misread, 15 reps over 3 sets? that's okay I'd be careful about the rir you take sets too on rep goal would rather see 3 sets of 5 @3-4 rir than 3 sets of x @1 or less rir

Wouldn’t a rep goal style allow you to better maintain the same rir on each set? Can you give me an example on how to maintain the same rir when doing the same reps each set (3x5 etc.)? For the same reps across it seems like rir would decrease with each set. This is what I’m imagining:

3 sets for 15 total (rep goal) @ 3rir

Set 1: 6 @ 3 rir
Set 2: 5 @ 3 rir
Set 3: 4 @ 3 rir

3x5 across

Set 1: 5 @ 3 rir
Set 2: 5 @ 2 rir
Set 3: 5 @ 1 rir

Or say the last was done comfortably at 3 rir, wouldn’t the first 2 sets be 3+ rir?

[FurtadoZ9]

Wouldn’t a rep goal style allow you to better maintain the same rir on each set? Can you give me an example on how to maintain the same rir when doing the same reps each set (3x5 etc.)? For the same reps across it seems like rir would decrease with each set. This is what I’m imagining:

3 sets for 15 total (rep goal) @ 3rir

Set 1: 6 @ 3 rir
Set 2: 5 @ 3 rir
Set 3: 4 @ 3 rir

3x5 across

Set 1: 5 @ 3 rir
Set 2: 5 @ 2 rir
Set 3: 5 @ 1 rir

Or say the last was done comfortably at 3 rir, wouldn’t the first 2 sets be 3+ rir?

Yes you are correct. RIR decreases with each set. Typically when people are suggesting a certain amount of reps left in the tank, it's on the last set. So your second scenario is what is typically recommended.

Now you could also use your first example as well. Pick a weight that has the reps decreasing each set to maintain RIR (therefore it is a challenging weight off the bat), then each week come back and try to do 1 more rep than last time until you are at a full 3x6 ending at RIR 3 or better.

So,

Week 1

Set 1: 6 @ 3 rir
Set 2: 5 @ 3 rir
Set 3: 4 @ 3 rir

Week 2

Set 1: 6 @ 4 rir
Set 2: 6 @ 3 rir
Set 3: 4 @ 3 rir

Week 3

Set 1: 6 @ 5 rir
Set 2: 6 @ 4 rir
Set 3: 5 @ 3 rir

Week 4

Set 1: 6 @ 5 rir
Set 2: 6 @ 5 rir
Set 3: 6 @ 4 rir

Or however it would go (varying levels of adaption, recovery, ect.)


Either way is fine. But if safety and less stress is important (impaired recovery for whatever reason), then the first scenario would probably be better.

[dairycorncarne]

Yes you are correct. RIR decreases with each set. Typically when people are suggesting a certain amount of reps left in the tank, it's on the last set. So your second scenario is what is typically recommended.

Now you could also use your first example as well. Pick a weight that has the reps decreasing each set to maintain RIR (therefore it is a challenging weight off the bat), then each week come back and try to do 1 more rep than last time until you are at a full 3x6 ending at RIR 3 or better.

So,

Week 1

Set 1: 6 @ 3 rir
Set 2: 5 @ 3 rir
Set 3: 4 @ 3 rir

Week 2

Set 1: 6 @ 4 rir
Set 2: 6 @ 3 rir
Set 3: 4 @ 3 rir

Week 3

Set 1: 6 @ 5 rir
Set 2: 6 @ 4 rir
Set 3: 5 @ 3 rir

Week 4

Set 1: 6 @ 5 rir
Set 2: 6 @ 5 rir
Set 3: 6 @ 4 rir

Or however it would go (varying levels of adaption, recovery, ect.)


Either way is fine. But if safety and less stress is important (impaired recovery for whatever reason), then the first scenario would probably be better.

That makes sense. Thanks for writing that up!