Critique my program. Pt2.

[Sebass67]

I am 20, 6'1.5, 255 pds...it fluctuates...prob around mid-high teens bodyfat. Been working out for nearly 4 years.

Squat 455
Deadlift 500
Bench 285

Looking for some good strength and size! Still! And then i want to cut down a bit to maybe 255 again or 250..and then bulk again to be leaner and big and stronger and faster and u get the idea.

Basically a 5X5 program...9 sets per body part but i am only going to try to go heavy on the 5X5 then 2X8 and 2X8 on other exercises.

Day 1(Sunday)
Back (Deadlifts)
Shoulders (military press)

Day 2(Monday)
Chest (incline bench)
Abs

Tuesday
Sprinting

Day 3(Wednesday)
Biceps (bbell curls)
Triceps (Skull Crushers)

Day 4(Thursday)
Hamstrings (Straight leg deads)
Legs (squats)

Day 5(Friday)
Rest

Day 6(Saturday)
Light Speed work taken from WSB
8X3 bench
8X3 squat
8X3 cleans

All the ones in brackets are the exercises i am doing 5X5 on.

Need people to tear it apart. Still. Thanks to everyone who commented on my last post.

 

[DrBones]

Are you doing 8 sets of 3 on speed day or 3 sets of 8?
Cuz 8 sets of 3 doesnt seem like it would be very speedy
Other than that, I think your routine looks pretty solid..
My only concern would be, like I said in the other thread, how you have chest and shoulders back to back....
Let me know how that goes.. my arm routine is a little lengthy and wouldn't mind shifting my shoulders elsewhere.. i just dont know if they can take a beating 2 days in a row.
Thanks

 

[zackdarnell]

Are you doing 8 sets of 3 on speed day or 3 sets of 8?
Cuz 8 sets of 3 doesnt seem like it would be very speedy

8 sets of 3 is very good for speed work, as per Westside guidelines.

 

[DrBones]

8 sets of 3 is very good for speed work, as per Westside guidelines

Really? I've never read too much about WSB other than little things here and there here...
I was under the immpression that speed work was always done with a lighter weight and pressed as fast of a concentric as possible...
Looks like I need to do a little reading up on westside barbell...
I feel a little retarded.. haha.. oh well..

 

[zackdarnell]

Really? I've never read too much about WSB other than little things here and there here...
I was under the immpression that speed work was always done with a lighter weight and pressed as fast of a concentric as possible...
Looks like I need to do a little reading up on westside barbell...
I feel a little retarded.. haha.. oh well..

It is a light weight, usually 50-65% of max.