T Nation

Advice On My Routine?


#1

hello i would just like some advice on this new routine which i recieved and just wondering if there is anything wrong with it. my current maxes our, BENCH:225 touch and go, Squat 185 lbs ( pathetic i know ), and Deadlift 300 lbs with bad forum.

my goals come 4 months are 275 lbs for bench, 250 for squat and 375 for deadlift. if these our relistic goals.

this is my current routine.

Monday: heavy bench day
Bench: work to 3rm (5-8 sets)
Pause Bench or Incline bench: 2x5
Tricep movement: (close grip decline, floor press, rack lockouts, board press, jm press, etc..) change them everyweek: 5x3
pushdowns or skullcrushers: 4-5x10

Tuesday: Squats
Squats: work up to 3rm ( 5-8 sets)
Goodmornings: 5x3
Leg movement: ( front squat, leg press, hack squat, etc...) : 3x5
Ab movement: (cable crunches, stability ball crunches. decline situps, etc...): 4-5x10

Thursday: speed bench
Speed bench: 9x3 at 45-65% of 1rm
Heavy tricep ( board press 1-6, rack lockouts, floor press, etc..) not the same as monday: work to 3rm
Heavy shoulder ( military press, incline db, pushpress, etc..) 5x3
pushdowns or skullcrushers: 4-5x10

Friday: deadlifts
Deadlifts: work to 3rm
SLDL on 4in plateform: 3x5
Bent over row or DB row: 3x6
Ab movement: (cable crunches, stability ball crunches. decline situps, etc...): 4-5x10
Biceps if u want ( straight bar curls 4x8 or 5x5)


#2

You can do pause bench immediately and skip the max bench