T Nation

Critique My Workout


#1

Hi, I'm new to the site and was looking for a constructive critique of my work out plan.
I'm 23, 5'9 and 170 lbs. I am looking to add strength and bulk for another 6- 8 weeks before cutting.

All exercises apart from bicep & triceps alternate between sets of 7x3 (90 % one rep max) 5x5 (80 % one rep max) 3x10 (70% one rep max) from one session to the next. I have been doing this for approx 8 weeks after 2 weeks spent on technique. I also do abb work on my cardio days but I'm currently looking at changing from fitball (as it appears to be frowned/laughed upon here!) to a cable pull workout from an article from this site.

I hope all this makes sense and I would appreciate any advice greatly

Monday - off
Tuesday Squat 7x3 (90% of one rep max) currently 231 lbs
deadlift 7x3 (90% of one rep max) currently 231 lbs
bench DB 7x3 (90% of one rep max) 132 lbs
bent over bar bell rows (90% of one rep max) 143 lbs

Wednesday cardio high intensity intervals

Thursday Squat 5x5 (80% of one rep max)currently 209 lbs
deadlift 5x5 (80% of 1 rep) currently 209 lbs
pull ups 2x5 ( bit of a weakness, going to adjust this to suit recent 'things you should know how to do article)
incline bench Db 7x3 (90% one rep max) currently 106 lbs
shoulder press db 7x3 (90% one rep) currently 88 lbs

Friday cardio intervals
Saturday cardio intervals

Sunday squat 3x10 (70% one rep) currently 187 lbs
deadlift 3x10 (70% one rep) currently 187 lbs
flat bench db 5x5 (80 % one rep) currently 122 lbs
ez bar curls 4 x 10 66 lbs
tricep pull downs 4 x 10 50 lbs


#2

what progress have you made in 8 weeks
weight/measurements/strength


#3

I don’t have the measurements but I’ve put on approx 17 lbs
My 90% for squats and deadlifts was 165 lbs when I started and flat bench 88 lbs. Everything else has developed with simmilar progression

thanks


#4

take some measurements,
its a small thing but makes a big difference

if its working stick with it


#5

I’d just avoid heavy Squat and DL the same day, but if it’s working for you…


#6

[quote]fabiop wrote:
I’d just avoid heavy Squat and DL the same day, but if it’s working for you…[/quote]

I’m finding the it ok at the moment, might be need changing as I up the weight though. my heavier sets are ok, its the 3x10 that really takes it out of me!

Does it seem like I’m missing any important excercies?
I’m looking to add press ups but I’m not sure where they are best suited.

cheers


#7

[quote]fabiop wrote:
I’d just avoid heavy Squat and DL the same day, but if it’s working for you…[/quote]

I’m finding the it ok at the moment, might be need changing as I up the weight though. my heavier sets are ok, its the 3x10 that really takes it out of me!

Does it seem like I’m missing any important excercies?
I’m looking to add press ups but I’m not sure where they are best suited.

cheers


#8

do you mean military press?
put it on sunday
take out db bench.

how did you come up with this program


#9

[quote]LS87 wrote:
do you mean military press?
put it on sunday
take out db bench.

how did you come up with this program
[/quote]

I meant push ups (press ups in England!) but I am up for putting in a military press.

A friend of mine who well into his weight lifting and fellow T-Nation reader ( he introduced me to the site) helped me write it.


#10

do pushups after bench
on sunday

you could throw in a set or two of military
press on any day, if you have only just
started lifting it would be a good
idea to do some pressing on your feet early


#11

cheers LS87, I’ll took into doing that asap