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2005/07/26, 07:16 PM
i'm a member on a couple different boards and unfortunately every time i post for someone to critique my workout they tell me what's wrong and then when i ask for there advice on what's wrong they dont give me an answer and say they can train me and i have to pay for there advice, honestly it's really frustrating and pretty sad at how commercial something like this has become. basically i'm looking for someone to pick apart this routine i've come up with. so any help is GREATLY appreciated. thanks in advance.
Odd Weeks
Monday:
Squats 5 x 3
pause squats 2 x 3
SLDL 2 x 8
heavy abs 2 x 20
Seated Calves RP 2 x 15/30
Wednsday
Rack Lockouts
1" above chest wide grip 2 x 3
4" above chest wide grip 2 x 3
8" above chest medium grip 2 x 3
Flat dumbell press hammer grip 2 x 8
Tricep Pushdowns shoudler width 2 x 8
Pull aparts 2 x 15
Side Laterals 2 x 10
Friday:
Dead lifts 5 x 3
pull thrus 1 x 10-15
heavy abs 2 x 20
Bent over rows 3 x 5-6
Reverse grip narrow grip pull downs 2 x 8-10
Standing wide grip curls 2 x 8
Even Weeks
Monday:
Box Squats 5 x 3
pause squats 2 x 3
Pull Thrus 2 x 8
Heavy abs 2 x 20
Standing Calves RP 2 x 15/30
Wednsday:
same as above for at least a month, then i'll switch it up
Friday:
Rack pulls(set at knee level) 5 x 3
Good Morning's 2 x 5
Heavy Abs 2 x 20
Chest Supported Rows 3 x 5-6
Lat Pull downs 2 x 8-10
EZ Bar Curl 2 x 8
that's it, pick it apart and tell me what's wrong and anything that i'm doing right, plus i will be pulling a sled tuesday and thursday. hopefully this site is better than the other ones. thanks again
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2005/07/26, 07:17 PM
oh yea forgot to add, i'm 28 235 26% bf
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2005/07/26, 11:41 PM
hmmm... a mon-wed-fri full body split. Thats gunna cost you...
What are you training for? We need specific goals, as each goal trains a different way.
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The best feeling in the world is the feeling you get after a tough set of squats after you step back from the power rack and throw up all over the floor.
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2005/07/27, 12:15 PM
i'm training to gain strength and size, more important strength, and lose some bf, i'm not going to be competing or anything
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2005/07/27, 12:25 PM
Sounds pretty good to me. If your seeing results using a full body program, then by all means stick with it. If you start to plateau though, sometimes a split can be in order.
Contrary to popular belief (at least with some people), pause squats are not the most effective way of increasing strength in the whole. I would go with box squats or speed box squats with a low box for this.
I would be doing even less reps per set for abs. It's nice to see your adding weight instead of doing endless sit ups and crunches, but try adding a little more weight and doing 8-12 reps. Sometimes I go as low as 3 reps with ab exercises like a full contact twist (landmine). Thats actually 3 reps per direction, so a total of 6 movements, but you get the idea. If you choose this route, you can do more sets.
For strength gains, ditch the lateral raises. Instead, I would do dumbbell military press. Even better for your program, since I see your neglecting it, would be to do some rotator cuff work instead.
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2005/07/27, 12:26 PM
Also, I notice the only pressing movements you are doing are rack lockouts. Why is this?
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The best feeling in the world is the feeling you get after a tough set of squats after you step back from the power rack and throw up all over the floor.
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2005/07/27, 12:33 PM
first of all, thanks for the advice
i'm probably going to take out the pause squats all together and just really work on the squats and box squats.
i have these too for pressing
Flat dumbell press hammer grip 2 x 8
and i have rotator cuff in there, i just didnt list it. i think of that just like stretching and warming up
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2005/07/27, 12:36 PM
Ok, then thats ok. A lot of people lift without thinking of their external rotators, and they end up hurt. Thats why so many people end up complaining of shoulder and rotator pain.
I see the dumbbell press, but thats still only 1 day every 2 weeks for pressing. If your not a big fan of bench, then maybe some overhead pressing even.
I only asked because I thought maybe you might have an injury that prevented you from hitting the bench press on a regular basis.
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2005/07/27, 12:39 PM
no, i'll be doing that wednsday workout every week for like a month, then switch it up, it's to help me get over my plateau
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2005/07/28, 12:47 AM
I see that you have been working the external rotators,do you work the internal rotation to,and shoulder abduction movements,it looks like a fairly nice workout schedule,but to you have another workout routine set aside when this one quits working for you,I would work your arms more because every body loves a bulging BICEP,dont you think so.
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2005/07/28, 10:21 PM
i dont. As long as that bicep is strong enough to transfer the power from my back for a good gutwrench or lock, then I'm happy with my 18 inch arms (9 on each side).
j/k, i have no idea what my arms measure. They were good enough to get me 3rd in the state, so I'm happy with them.
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The best feeling in the world is the feeling you get after a tough set of squats after you step back from the power rack and throw up all over the floor.
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