I'm changing my routine. Critique my new one, please and thank you.

[skyflyer231]

So I just finished about 15 weeks of doing the 5x5. Well here is the new one I created. Basically a combination of all the routines I've used for the last while:

Tuesday:

1) Back Squat (5x5)
2) Good Mornings (3x8-12)
3) Closed Grip Bench (4x10)
4) Uneven Bench (2x10-12)
5) DB Swings/ Pullthroughs (5x10-12)
6) Standing Row (3x8-12)
7) Seated Row (3x8-12)
8) Dragon Flys (3xfailure)

Thursday:

1) Light Overhead Squat (4x10)
2) Deadlift (5x5)
3) Seated Military (3x10-12)
4) Lateral Raise (3x8-12)
5) Front Raise (3x8-12)
6) DB Standup (3 sets till failure)

Saturday:

1) Front Squat (4x10)
2) Bench (5x5)
3) Board Press *don't have board, just going half way down* (2x10-12)
4) Power Cleans (5x10-12)
5) Wide Grip Chins (3xfailure)
6) Dips (3xfailure)
7) Preacher Curls (3x10-12)
8) Rope Pulldowns (3x10-12)

This leaves 28 total sets on tuesday and saturday, and 21 total sets on thursday.

Here are some the exercises you might not know about:
Dragonflys- http://www.youtube.com/watch?v=dzFZI1GA8v4

DB Standup- http://www.youtube.com/watch?v=ANBG4zev_xs

 

[djeclipse]

There is a lot of stuff in there you don;t need.

For instance, why the board press? Are you having problems with lock out on your flat bench? And without a board???

 

[lanny]

YOU ARE SICK!! WITH THE DRAGON FLY!! lOL!! cool stuff.. btw.. i never seen anyone with the dumbbell stand up.. gosh..=.= ^^

 

[skyflyer231]

There is a lot of stuff in there you don;t need.

For instance, why the board press? Are you having problems with lock out on your flat bench? And without a board???

Well yes, whenever I fail on bench it's about halfway up. Why not board press anyways? I don't want to be carrying around a big piece of wood to my gym. It's just some assistance for the bench.

I'd say it's a lot better than something like cable flys, or anything else for chest.

What else in there is unneccessary in your opinion?

 

[BLAZAY]

good mornings are unneccesary, just clean it up a little bit like dj said, other then that looks good.. what are ur goals btw, and diet if we go there

 

[waldowade]

I'm curious about the Power Cleans, that's a lot of volume...any particular reason?

 

[djeclipse]

The board press is to work on a stick point in your bench. If you want you can use the squat rack and set the bars at the desired height. But without the boards or squat rack it's pointless.



Tuesday:

1) Back Squat (5x5)
2) Good Mornings (3x8-12)
3) Closed Grip Bench (4x10)... why not regular bench
4) Uneven Bench (2x10-12).... why do you need this
5) DB Swings/ Pullthroughs (5x10-12)... (not sure what this is)
6) Standing Row (3x8-12).... Not necessary especially if you're doing deds and cleans.
7) Seated Row (3x8-12).... Why seated?
8) Dragon Flys (3xfailure)

Thursday:

1) Light Overhead Squat (4x10)
2) Deadlift (5x5)
3) Seated Military (3x10-12)... why seated?
4) Lateral Raise (3x8-12)... drop
5) Front Raise (3x8-12)... drop
6) DB Standup (3 sets till failure)

Saturday:

1) Front Squat (4x10)
2) Bench (5x5)
3) Board Press *don't have board, just going half way down* (2x10-12)
4) Power Cleans (5x10-12)
5) Wide Grip Chins (3xfailure)
6) Dips (3xfailure)
7) Preacher Curls (3x10-12)
8) Rope Pulldowns (3x10-12)[/quote]

It's just my pinion, but I am no expert.

 

[lanny]

wats good mornings?

 

[skyflyer231]

good mornings are unneccesary, just clean it up a little bit like dj said, other then that looks good.. what are ur goals btw, and diet if we go there

I'm currently 194 lbs. Around 15% bodyfat.

My goals with this routine is to lower my bodyfat %. Ultimately I'd like to be at 7%. And get some hypertrophy happening in time for summer for the ladies.

But more than anything I want to get a little bit more coordination and speed for Muay Thai. I'll probably start running sprints on weekends eventually.

 

[skyflyer231]

Thanks for your opinion DJ. I'll think about this.

wats good mornings?

http://www.exrx.net/WeightExercises/Hamstrings/BBGoodMorning.html