T Nation

Critic My Routine


#1

Hi guys i'm not very new here, been lurking around for some time. Decided to sign up and get your opinions. (i'm doing jim wendler's 5/3/1)

Monday: chest
Bench Press
65%-5 reps
75%-5reps
85%-reps+

and 6x6 close grip
and 6x4 incline dumbbell bench

Tuesday: back
Bent-over rows
65%-5 reps
75%-5reps
85%-reps

and 5x5 reverse grip rows
and 3 sets 12,8,6 of lat pull downs

Wednesday : rest
Thursday : slight cardio/rest

Friday: legs
Close-r stance Box Squat (quad style)
65%-5reps
75%-5reps
85%-5reps+

and 5x5 front squats
and hamstring curls (6x3) OR walking dumbbell lunges 3x20 paces+ each leg

Saturday : shoulders
Standing overhead press (military press)
65%-5reps
75%-5reps
85%-5reps

and 2 sets of delt triad
which consists of
15reps side raise + 15reps front raise + 15reps dumbbell press

Sunday : Rest


#2

My diet is around carb cycling, with most carbs on friday - legs day.

on monday-tuesday-saturday(which are my training days)
Protein - 220+ grams
Fat - 70-80 grams
Carbs - 50-90 grams

friday
protein - 220+ grams
fats - 50-60grams
carbs- 120-150grams

Rest days
protein - 200+ grams
fats - 80-100 gramms
carbs - as minimal as possible

hah btw i'm 17 and i am cutting currently, too much stomach flab. bf percentge(don't have a body fat measurer but i think its around 17-20%) :slight_smile:


#3

oh yeah if anybody is gonna ask about my lifts,
these are strictly NON e-lifts. i do not see the point in exaggerating any lifts as I've come to the beginners section for help. :slight_smile:

Bench : 187 pounds
Overhead press : 145 pounds
Squat : 264 pounds
Deadlift : 315 pounds


#4

Hmm I'm one the fence as to having max effort back exercise, first because it's hard to get a true 1RM on it for % calculation because it's a fine line between, acceptable body english and too much. Second because you only have 1 leg day per week. Where's your damn deadlift day!
Wendler's original program goes with 2 leg day, 2 push day and back as assistance. You also don't have direct ab work.
I would stick more closely to the original programming, just cause it makes more sense. Also don't have 3 pushing exercises on chest day, two is enough. A "back' day isnt necessary if your put deadlifts in and pepper the back exercises in your push days.


#5

hmm okay thanks. (actually i never knew the original program had 2 leg and 2 push), does that mean one's hip/hamstring dominant and the other is quad dominant? also my gym doesnt allow deadlifts ( yeah stupid i know ) but its okay i've found a cheaper and better one :slight_smile:


#6

You mean that gym doesn't allow success?
Well where the hell did you find 5/3/1 if you didn't see the original program?

read this if you haven't already: http://www.tmuscle.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength

you can of course modify it, but stick to that plan for the most part.


#7

nah my gym doesn't allow ''dangerous'' movements because some dumbass got injured doing some wierd ass movement so they had a personal instructor who said deadlifts are ''dangerous'' so it got banned.

Anyway i saw that post already, just didnt realize it didnt include back as part of it. okay so
monday:chest
tuesday:deadlifts/back
wednesday:rest
thursday:cardio
friday:squats
saturday:shoulders
sunday rest

Does that sound better?


#8

Id throw in rows and stuff with your military press day. Dont do box squats, no need for them at this point in yout training.


#9

hmm okay thanks for your advice. about the box squats, my back has been bothering me for quite some time and i realised it doesnt act up when i do box squats which is why i've been doing box squats. :slightly_smiling: maybe after a feel cycles of 5/3/1 i'll switch back to standard squats


#10

okay thanks. about the box squats, my back's been bothering my and it doesnt act up when i do box squats...which is why i'm doing them currently. after 1 or 2 cycles i'll switch back to standard squats :slight_smile:


#11

Your gym.... banned dead lifts?

My since sympathies.