T Nation

Any Improvements on my Routine?


#1

Hey wondering if anyone could think of any improvements for this. Training for strength and size

Monday
Bench press 5 x 5
Incline Db Press 3 x 8
Flys 3 x 8
Tricep Rope Extension 3 x 8

Wensday
Deadlift 5 x 4/5
Chin ups palms facing me 2 x failure
Chin ups palms faceing out 2 x failure
Barbell rows 3 x 8

Friday
Squats 5 x 5
leg press 5 x 5
Calf raises (lots of differnt variations)
Hamspring curls 3 x 8

Probobly some improvements on leg days could be made? Arent too many exercises but im trying to keep the sessions within an hour.

Thinking I may need to squat twice a week but im not sure how I would fit that in.

Cheers if anyones got any feedback.


#2

id swap tricep extensions for close grip benchs and swap leg press for front squat


#3

Ok thanks.

What about 5x5 on deadlifts?


#4

the deads are fine, i know ‘starting strength’ aint the be all and end all but its pretty similar to what youve got so do it and drink milk


#5

wheres the shoulder work?


#6

You aren’t even training your shoulders or your biceps…

What are your goals exactly?


#7

Read this:

http://www.ironaddicts.com/forums/showthread.php?t=9940


#8

Monday
Deadlift 5 x 4/5
Chin ups palms facing me 2 x failure
Chin ups palms faceing out 2 x failure
DUMBELL rows 3 x 8

Wensday
Bench press 5 x 5
Shoulder press variation 3x8
Flys 3 x 8
Tricep Rope Extension 3 x 8
(might want to add laterals or something for shoulders, idk really)

Friday
Squats 5 x 5
leg press 5 x 5
Calf raises (lots of differnt variations)
glute hams 3 x 8

you were deadlifting 2 days before squatting. If you’re moving any serious weight, that would be a big nono


#9

oh yeah, curl on back day.


#10

[quote]simonx2x wrote:
Ok thanks.

What about 5x5 on deadlifts?[/quote]

I wouldn’t do it, but you look like you could use the volume…


#11

i did 5x5 with deadlifts. i liked it. and with the higher rep isolation after i think that works fine


#12

I dont train biceps as there strong and they get hit doing deadlifts and pull ups.

Im training for strength and size.

As for sholders i do hang cleans on a friday, forgot to add that.

Im at my limit at of deadlifts … I couldnt do any more without my technique going and im still able to squat on a friday.

Im putting in maxium effort on both these lifts.


#13

[quote]simonx2x wrote:
I dont train biceps as there strong and they get hit doing deadlifts and pull ups.
[/quote]

If they are, you’re doing something wrong. If you utilize your biceps in a deadlift you’re eventually going to tear something.


#14

No I dont bend my arms in deadlifts, there is a video of my deadlift form here on the forums.

I just mean at the moment I dont feel the need for any direct bicep work.


#15

If you’re going to rely only on deadlifts and pullups for your biceps and only hang cleans for your shoulders, you’re likely to never see good development in either.

Why would you limit any body part like that?


#16

Zephead’s modifications are a good idea. Eat a ton and it should work very well