help with routine

[JDid23]

hey guys... i think i actually made a thread about this a month ago, but after trying out some different exercises i wanted to alter it a bit, and also wanted some advice on it.

it looks like

Day 1
Squat- 3x5-8
DB Row- 3x5-8
Incline DB- 3x8-12
Tri Pushdowns- 3x8-12
Standing Calves- 4-6 sets
Abs

Day 2
Clean and Jerk- 4x3
Chinups- 3 sets sub failure
Dips- 3 sets sub failure
SLDL- 2x8
1 legged lunges- 3 sets
Abs

Day 3
Deadlift- 1x6
Bench- 2x5-8
Seated DB Press- 3x8-12
Curl Variation- 3 sets
CGBP- 3x8-12
Seated Calves- 4-6 sets

I want to add front squats because i love the challenge the present me with, and also know it's a great movement. I absoultely hate lunges, and am wondering if doing front squats instead would be too much work with SLDLs and clean and jerks already.

Also as a side note- at the moment i have my routine as 2x5-8 on most working sets, but i normally do 1 working set on some lifts like squat.

For squatting, if i can do 190x5, what would 3 working sets look like? I usually do 95x5, 115x5, 135x5, 155x5, 190x5, and add a backoff set of about 8.

Thanks! any comments/suggestions are more than welcome- i really want to take my training to the next level once i start hitting plateaus on my current routine

 

[Tblock1]

Do the front squats they are good Use clean grip as it will translate better to clean and jerk. Other than that it looks good.

 

[moya]

3 sets of 185x3 would seem like what i would do in that situation.... with a few less reps on the warmup as it increases...
front squats would probably fit in after clean and jerks, you will be warm and ready to do a couple good work sets... then toss the lunges if you dont like them... but if it were me id keep lunges (with a barbell) and toss the sldl, but thats just me...
i dont know your rest plan, but i think this would work good with one on, two off...
oh, id also drop db pressing and add in a standing military press in place...

 

[JDid23]

3 sets of 185x3 would seem like what i would do in that situation.... with a few less reps on the warmup as it increases...
front squats would probably fit in after clean and jerks, you will be warm and ready to do a couple good work sets... then toss the lunges if you dont like them... but if it were me id keep lunges (with a barbell) and toss the sldl, but thats just me...
i dont know your rest plan, but i think this would work good with one on, two off...
oh, id also drop db pressing and add in a standing military press in place...

ok thanks i'll give the 185x3 a shot next time.

i was thinking about keeping the standing military press, but want to change things around a little bit to keep them fresh and exciting, and seated DB is something i just want to give a shot lol

 

[moya]

that is always the best way to do it... do what you enjoy...
looks like a good program...

 

[JDid23]

thanks moya!!

Dips have felt like shit on my shoulders lately.. What do you think is a good replacement for dips? I know decline DBs are good, but anything else?

i was thinking of adding CGBP to tuesdays and then adding something else to thursday for legs

 

[oso0960]

thanks moya!!

Dips have felt like shit on my shoulders lately.. What do you think is a good replacement for dips? I know decline DBs are good, but anything else?

Decline CGBP? Same concept as decline DBs I guess lol.

 

[moya]

imo the best replacement for dips would be standing, overhead two handed dumbell extentions using full rom... but dips are far better...
im not big on skullcrushers or cgbp, but they would probably work too... i just dont like them for me...
if dips hurt your shoulders, do some good streatching after lifting, and warm up good too, for anything you do involving shoulders...

 

[JDid23]

imo the best replacement for dips would be standing, overhead two handed dumbell extentions using full rom... but dips are far better...
im not big on skullcrushers or cgbp, but they would probably work too... i just dont like them for me...
if dips hurt your shoulders, do some good streatching after lifting, and warm up good too, for anything you do involving shoulders...

thanks.. i was never a big fan of overhead extension, but the question i am asking myself that i don't know the answer to is whether or not i want dips for chest or triceps. I am pretty pissed that dips hurt my shoulder because i was really looking forward to doing them and starting them weighted soon. Are there any other exercises very similar to dips in the fact that it works chest and tri both a lot that i don't already have in my routine? Maybe pushups but do they really have the same benefit as dips even weighted?

 

[moya]

you could try dumbell pullovers, but start light becsuse your shoulder might not like them any better than dips...