I have been doing the following weight training for about a month and am unsure about it. Maybe I should switch it up? This is my first weight program and some advise from the more educated multi eventers would be great. I motor thru it with little rest but am not sold that 1×10 is the way to go, gains have been half decent though.
Lifts marked 1×10, the tenth is nearly to failure.
Lifting Schedule: Monday
Cleans 1×10
Bench Press 1×10
One Arm Rows 1×10 per arm
1/2 Squat 1×10
Leg Extensions (light weight, for patella tracking purposes only)1×10
Leg Curls 1×10
Lat Pull Downs (Chest)1×10
Jump lunges to failure
Seated Pulls 1×10
Back Hyperextensions to failure
Triceps work 3×10 styles
Bicep Curls 3×10 styles
Pull Ups to failure
Abdominal work – 3 sets of 4 30sec ab excersizes
Thursday
Cleans 1×10
Incline Dumbbell Press 1×10
Bear/Super Cat 1×10
Bench Steps with dumbbells 1×10 per leg
Leg Extensions (light weight, for patella tracking purposes only) 1×10
Leg Curls 1×10
Seated behind the back press 1×10
Cable Crossovers 1×10
Seated Pulls 1×10
Lat Pull Downs (Back) 1×10
Bicep work 3×10 styles
Triceps work 3×10 styles
Pull-ups to failure
Abdominal work -3 sets of 4 30sec ab excersizes
Saturday…Auxiliary work day
Rotator Cuff Dumbbell Lifts: thumb up, thumb down, thumb in, thumb out 1×10 each
Rope Curls 1×10
Wrist Curls 1×10
Calf Raises 1×10
Dynamic Flexibility Drills
Pull Up to failure / Abdominal circuit work – 3 sets of 4 30sec ab excersizes
Mirror Sprint Drills in between each lift (15-20 seconds each)