How is this routine?

[ExtraMile]

Dude...no offence...but you only squat 231 and you've been training for a while. I've only been squatting for a few months and I could probably hit 315 for a single back squat right now and 235 for front squats. For gaining muscle 1 time a week may be enough but for strength 2x a week a week at 17 years old will produce much faster results.

Additionally, I think it would be perfect for him to front squat 1x per week and back squat 1x. Tons of peopel do that and have great results. Jd, since you are mainly focusing on strength you could do 3x5 front squat, and 3x5 back squats with a few days rest in between. After a week if you are still feeling sore or too tired form all the leg work, drop the front squats.

I could critisize your strength too, i looked on the last page of your log on the first workout i saw and:
135x8 strict rows? Compared to your 255 bench bro this is way too low and shows an inbalance

160x8 curl grip pulldown? this is pretty weak compared to your deadlift and bench aswell

125x5 OHP this is way off too, I press 121x3 overhead and I only bench 193, and as you pointed out I only squat 231.

Besides, your 17 and Im 15, your way bigger than me at 180 10%bf when Im 175ish 18%bf. And Iv had 3 big injuries this year which have stopped me squatting for weeks on end and put my numbers back, squatting has been very frustrating.

from what is said in your log, your diet isnt that good either, and you take lots of supps to makeup from it, I might be wrong about this though.

see anyone can critisize eachother's lifts, and Im sure not many people are 100% happy with all their lifts either, my squat is way weaker than where is should be and doesnt compare to my deadlift.

but you are right about front squats being a good assistance for squats

 

[Tblock1]

I could critisize your strength too, i looked on the last page of your log on the first workout i saw and:
135x8 strict rows? Compared to your 255 bench bro this is way too low and shows an inbalance

160x8 curl grip pulldown? this is pretty weak compared to your deadlift and bench aswell

125x5 OHP this is way off too, I press 121x3 overhead and I only bench 193, and as you pointed out I only squat 231.

Besides, your 17 and Im 15, your way bigger than me at 180 10%bf when Im 175ish 18%bf. And Iv had 3 big injuries this year which have stopped me squatting for weeks on end and put my numbers back, squatting has been very frustrating.

from what is said in your log, your diet isnt that good either, and you take lots of supps to makeup from it, I might be wrong about this though.

see anyone can critisize eachother's lifts, and Im sure not many people are 100% happy with all their lifts either, my squat is way weaker than where is should be and doesnt compare to my deadlift.

but you are right about front squats being a good assistance for squats

Dude actually thanks for the criticisms they really do help Actually in my opinion about my lifts, my military press is fine right now, as I use really strict form and haven't worked on it a ton. It has been going up 5 pounds a week so not bad.
I'm probably going to get shit for posting this article but I do like reading tmuscle.com's articles.
TMUSCLE.com | Achieving Structural Balance

According to this, an optimal ratio would be .65 for close grip bench to btn press. So I can probably cgbp 225 or so, meaning my btn press should be 145. I searched ratios of military presses to bench presses, and they consistently seemed to be .55-.75 or so. In addition, I do 5 sets of 5 at 125, I could probably get 10 reps at 125.

For the curl grip pulldowns, my machine is way different than other machines the way the pulley system works. I've been to other gyms and when I was only lat pulling 120x8 I could easily pull 185x10 at other gyms.

Okay, the one thing you are 100 percent right on is my rows. I've only recently adopted rows into my routine so they are definitely really low. I think that is part of the reason I have gotten rotary cuff pain. Need to work on those

BTW, I'm like 186 12 percent bodyfat+, and 6 foot, so I'm not that much bigger than you. In fact at school yesterday some guy called me a stick. Lol. I would fuck him up in a fight though so it's all good.

Okay wow sorry for the thread jack jdid. Anyway, my original point was not to criticize you em, I just wanted to say that I squat at least 2x per week and have gotten great results, and at least suggest that jdid try it in his routine.

Wow one last thing, if you look at these strength standards:
http://www.exrx.net/Testing/WeightLifting/StrengthStandards.htm

You'll see that the ratio for press to bench is .6. I can probably max 160 military press, any they say advanced for my weight class(181 would be what I would compete in if I dropped a little water retention) would be 165 military press and 275 bench.

Was for diet, I have a pretty damn good diet right now, my parents are into very healthy food and I eat 200 grams of protein for some dinners. I eat very consistently throughout the day also.

 

[JDid23]

no problem man

i am going to try this for now (well soon) and as long as my squat is going up i'll be all good..... If it's not however, i definitely wouldn't mind squatting twice a week

 

[ExtraMile]

i too have squatted up to 3 times a week and seen real bad results. for a 250 bench i would have though 125 strict military would be low, if not then mine is too high, 193x3 bench and 121x3 strict military...

 

[moya]

good guys in here,
we all have to remember, what works for one person, dosnt always work for another... personaly i think squats every workout (now twice or three times a week) is best for me... but for EM, he has tried it and it didnt work...
if you are looking for strength gains, your routine looks pretty good though...

 

[Tblock1]

i too have squatted up to 3 times a week and seen real bad results. for a 250 bench i would have though 125 strict military would be low, if not then mine is too high, 193x3 bench and 121x3 strict military...

Well I think yours is right on track, if you divide 121/193, you get .63. If you divide 160/255 for my ratio, it's also .63. Of course yours is for a set of 3, but it is still a correct ratio.