Thoughts on my routine?

[zackdarnell]

This is the workout routine I am currently doing. My main goal is to increase my 1rm on the squats, bench, and deads. I'd appreciate everyone's thoughs on it and comments or suggestions.

Sunday (Squats and bench assistance lifts):
Squats
Dips (weighted)
Shoulder press
Close grip bench
Crunches (3 sets of 25)

Tuesday (deadlift and squat assistance)
Deads
Box squats
Leg curls
Calve raises (3 sets of 15)

Thursday (Bench and deadlift assistance):
Bench
SLDL's
Wide Grip Pulldowns
Bent-over Barbell rows
Curls

It is done on an 8-week cycle. the first 2-weeks, all exercises (except calves and abs) are done 3 sets of 10 reps. Weeks 3-5, the main lifts are done 3 sets of 6, with 3 sets of 8 done on the assistance lifts. Weeks 6-8, the main lifts are done 3 sets of 3, with the assistance lifts being done 3 sets of 6. Box squats are the exception to this. They are done 8 sets of 2 to work on speed out of the bottom.

I found this routine on another forum and modified it slightly to suit my needs. I've done 4 weeks on it, and my strength seems to be increasing.

Let me know what you think. Thanks in advance!

 

[zackdarnell]

anyone?

 

[zackdarnell]

bump. I'm sure someone wants to say something. Even an "I hate it, it wont work" would be better than no answer at all.

 

[skaman607]

It almost looks like WSB

 

[Profile]

BTTT

 

[zackdarnell]

Thanks for the bump.

Just thought I woud add that Ive been using this routine for 5 weeks, and I've got 3 weeks left on it. I'll post up my before and after numbers in the lifts, so everyone can see how it worked for me.

 

[Profile]

No problem Zack. Yes, please post the numbers, it would be interesting to see the final results and how it worked out for ya.

 

[Lord_Suston]

it seems to me that your legs and lower back are gettin most of the stimulus in your regiment, you might want to add one more tri excercise since this is the weakest link in benching and I don't see any direct trap work, I know deads help but some direct stimulation will increase the top portion of you deadlifts

 

[icelandic]

I like it but you are hitting your shoulder girdle hard. I don't think you should need closegrip benching after a couple of good sets of weighted dips. Also the incline may be a better movement to aid in bench strength. Box squats suck. You might have trouble hitting deads just 48 hours after a good squat workout. Make sure to eat like hell on this kind of routine too. Good luck.

 

[zackdarnell]

Thanks for your reply, icelandic.

I like it but you are hitting your shoulder girdle hard. I don't think you should need closegrip benching after a couple of good sets of weighted dips. Also the incline may be a better movement to aid in bench strength.

Why do you say this? I'm trying to strengthen my tricpes as much as possible for benching. Also, I have been switching the exercises around a little, and doing some different stuff.

Box squats suck.

Want to elaborate?

You might have trouble hitting deads just 48 hours after a good squat workout. Make sure to eat like hell on this kind of routine too. Good luck.

Yes, it is tough, but I've actaully been doing very good on the deads. And I am eating like hell.

Karma for the response.