big squat routine assistance

[gibbs_6]

Right now I am doing a Smolov squat routine. The first mesocycle calls for squatting 4 times a week. Sun. Tues. Thurs. Fri. I have adapted to it and am liking it alot right now, but my question is about my upper. Right now on Mon. I am doing basically Chest/Tris/Shoulders and Wens. Back/Bis. Monday looks like this

Bench- 5x5 basically
Incline DB presses - 3x6
Skullcrushers - 3x6
Military- 3x6
Side laterals- 3x6
Dips- 3x6

Wednesday looks like this...
Chest supp. rows- 3x6
1 arm rows- 3x6
Shrugs- 3x6
Chins- 3x6
Bent laterals- 3x6
Then some bicep work.

The reps on the ones that are 3x6(which are almost all) are not always 6 as if the weight is to easy I will do more. Each workout I will increase weight if all reps and sets were completed, if it was extra hard I may stick to that weight for one more week. But my question is does this look ok? Also should I maybe throw more 5x5 work in say on a Tricep excercise and Shoulder one(on Skulls and Military) then on rows and first excercise of bicep work? In 3 weeks of this my lifts have increased, but I do not want them to hit a standstill so early. I was thinking just doing some 54321 benching twice a week, but figure that would not go very far. Just shoot me some opinions and suggestions on what yall think. Thanks

 

[pwr_machine]

What are your goals? Whether it's size or strength, squatting 4x per week just isn't a good idea.

 

[IronLion]

The Smolov routine is a squat specific routine, but it will pair better with oly lifts and or a westside upper split.

 

[Backlash]

Damn IL, your avatar just keeps getting better and better.

 

[gibbs_6]

Goals are strength. Ironlion about the olympic lifts, I am getting plenty of explosive excercise doing plyo's twice a week if that matters, but I tried westside for upper for several weeks and just didn't really like it. Is the way I layed out totally not going to work or just not work as well? And to my question of the 5x5, would basically doing that have the chance to yield more strength then the regular 3x6.

 

[pwr_machine]

How long have you been training for strength? I can send some ideas on powerlifting oriented strength training if you would like.

 

[IronLion]

I guess what I am not understanding is why you chose such a hardcore pl routine for your lower body and such a basic bb split for the upper? What is your goal, that should be the deciding factor....5x5 is a good program for a beginer (someone with less than 4 years of solid lifting) but there comes a time when progressive overload just doesn't work anymore...that is my theory at least

 

[gibbs_6]

Well I do not have 4 years of lifting under my belt. Im 16 about 5'11'' 165 pounds so I am not big by anyway even though Im very lean. My bench is at 245 and dead at 425 and lets just say my squat is very low compared to my dead(hasnt hit the 300's yet). I was hoping for some power to help me aid in football and track mostly as I sprint. I have done periodization, 3x3, your regular push/pull/leg routine, westside split for upper, and russian based routines and love the russian based routines the most. My goal is to have a solid lower body for the power out of the start for sprinting and hits in football. I know being strong doesnt actually mean being explosive but having more strength to me leads to more chance of being more explosive and I have already stated I do plyo's twice a week and run religiously as I lift. I will also sacrifice gains on my bench for this extra leg power, as if I only get 5 more pounds on my bench in the next 11 weeks it wont bother me to much, but if there is a way to get more I will do it and am looking for suggestions on it. Sorry for it being so long but thanks.

 

[IronLion]

I like your attitude, you are very strong for your age...you already know a shitload more than I did at your age, what position do you play? It makes a difference on where your emphasis should lie.

 

[revexrevex]

is that your girl in the avatar