critique my routine

[gymjunkie09]

just a quick outline but was looking at something like this for my next cycle...bulking by the way

was gonna go with my power lifts 5x5 style mon./tues

so mon push
tues pull

wed. rest day

then thurs/fri/sat more of a bodybuilding type progressive overload routine with alot of dropsets and some supresets thrown in as well

so.....

thurs. chest/tris
fri. legs/shoulders
sat. back/bi's

opinions?

 

[moya]

agreed with the above... however, i actually kind of like the plan....

 

[gstacker]

What are youre big lifts right now anyways? Are those going to be some of the goals to? Just curious....
Im on a cycle pretty close to what youre about to do and just doing a 5x5 no bb and one thing i wish i did was start the 5x5 first at least untill i got high in weight... Im like in th prime of my cycle now and feeling strong and lifting some not so impresive weight, i almost want to say screw it and throw some more plates on....

 

[zedhed]

Cmon junkie post the plan man!!!

 

[gymjunkie09]

Cmon junkie post the plan man!!!

Mon-push...squats,bench,hammer strength press,weighted dips, weighted Pullups

Tues-pull...Dl,power clean,Bbl row,low cable pulley row,weighted Pullups (palms in)

Wed- rest

Thurs chest/tris....mostly progressive overload/dropset Db work for chest with weighted dips at the end.....and isolation dropset and superset work for tris

Fri-legs/shoulders....heavy squats, hack squats,front squats,bbl step-ups, 4 sets each 4-6 rep range....shoulders...heavy mili-press and isolation work with dropsets and supersets....maybe throw some bbl shrugs depending on how I'm feeling

Sat-back/biceps....heavy rack pulls, Db rows,wide grip seated pulley row, lat pulldown, weighted close grip Pullups (palms facing each other) mixing in dropsets and supersets 3-4 sets per depending on how I'm feeling....isolation bicep work 3 excersizes 4 reps per mixing in dropsets and supersets

Sun. Rest

I will be on aas (test/deca/eq)

What u think? Overtraining? Would I be better off goin one way or the other as far as 5x5 or traditional bbl style routine? All constructive criticism welcome....thanks

 

[moya]

overtraining no doubt... i would choose a side, im sure you can guess which one i reccomend....

 

[gymjunkie09]

overtraining no doubt... i would choose a side, im sure you can guess which one i reccomend....

hmmm....I'm gonna take a wild guess and say 5x5 lol. Thing is i really need to bring my chest out, that was the main reason behind this type of workout. I guess I could throw in some xtra chest work every other Sat. When my squat/bench lands on wed

And maybe throw some accessory work in after my 5x5 compound lifts.....isolation bi/tri/traps etc because i know if moya the destroya thinks its overtraining its gotta be overtraining lol

Speaking of, how is ur training goin bro?


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[gymjunkie09]

What are youre big lifts right now anyways? Are those going to be some of the goals to? Just curious....
Im on a cycle pretty close to what youre about to do and just doing a 5x5 no bb and one thing i wish i did was start the 5x5 first at least untill i got high in weight... Im like in th prime of my cycle now and feeling strong and lifting some not so impresive weight, i almost want to say screw it and throw some more plates on....

So throw some more plates on bro


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[gymjunkie09]

alright what about something like this 5x5 starting on a mon. alternating mon/wed/fri.......

Workout A (chest focus)
Squat
Bench Press
Hammer Strength Press (upper chest)
Power cleans
Weighted dips
accessary bicep work

Workout B (back focus)
DL
Military Press
BBL Row
Seated Pulley Row
Weighted Pullups
accessary tricep/shoulder work

Saturday a.m. back workout(when workout b is performed on wed)
Rack Pulls
DB Rows
Lat Pulldown
Close-Grip Pulldown
Reverse Fly

Saturday a.m. chest workout (when workout A is performed on wed)
Single-arm DB press
DB Flys 6 heavy 5-1-2 rep timing/4 light high volume ...flat and incline total 10 sets (adviced from Radar_
Decline Bench

mondays 5x5 workout will be performed in the p.m. for optimal recovery time

and of course i'll squeeze in calfs/abs a couple times a week

 

[zedhed]

Junkie you have just way too much stuff in there for a beneficial 5x5. If you are doing the 5x5 properly you would not have the energy for all of that.
Im gonna write a 5x5 out for you here and also comments.

Workout A
Squat
Flat BBL bench press
BBL rows from the floor.

Workout B
Squat
Overhead BBL press
Dead Lift

THATS IT BRO!!
Workout every 48 hours, alternate A and B.

I guraentee from expereince that if you do this properly you will explode. I know you have the work ethic so DUDE YOU GONNA EXPLODE!!
IF you want to add some extreme emphasis to any body part then throw in a 10x3 every other workout on that body part.
If you wanna add biceps, and calves then go on and do that. (one on A and the other on B)

To get the benefit from your AAS and this program you really have to eat. And bro I mean eat everything that is not nailed down.
Ok Junkie......I CHALLENGE you to do this for 12 weeks. Then if your not only happy but also very dam impressed with it, I will buy you your next cycle! But you have to work the program.

To work the program you add 5 LBS to every lift every workout! Excpet squats and deadlift, on these you add 10 Lbs every workout.
Also on the Deadlift you could alternate Rack Pulls every other time, or you could just opt for DAM HEAVY RACK PULLS instead of Deadlifts. But I mean so heavy that you must use straps to get your sets out. Also do them from mid shin.

I know this is a whole lot less volume then you think you need bro. But I will tell you this, whenever I want to go to mass/strength this is exactly what Im gonna do.
This is all about intensity. If you do it right you gonna be dragging your ass out of the gym bro. It really is the best that I have found so far and I love it and the results that I get from it.
Oh yeah by the way, you really need to start out at light weights or you will max out way too soon. For bench press I started with 135...ended at 255 or 265 cant remember. Overhead press I started with just the bar and ended at 125 or so. Dips I started with body weight and ended with a pair of 45s strapped to me. So thats what it can and will do for you bro! Thats some pretty dam impressive gains in my book.
But remember you really have to feed this program to get the benefit from it.