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Critique My Workout

Hi , i’m training for 5 months , i’m 25 years old , 5,6, 158 pounds , bodyfat 20% i guess
, this is my workout

Mon
front squat 4x10
lunges 4x10
Dips 4x10
wide grip bench press 4x10 or bench press 4x10

Tue
deadlift 4x10
1 leg romanian dead lift 3x8
chins 8/8/6/4/4/4
power cleans 3x8 or barbell curl 3x10

Fri
squat 4x10
1 leg squat 3x10
good morning 3x10
close grip bench press 4x10
bench press 4x10
shrugs 3x10

Sat
wide grip deadlift 4x10
romanian dead lift 4x10
1 leg rom dead lift 3x8
bent over row 4x10
power clean 3x8
barbell curl 3x10
military press 3x10 or behind the neck press 3x10

on the off days i do abdominal work ( hanging leg raises 3x10 ) and grip work ( sledge hammer leverage )

Any suggestion ?

[quote]zio_missile wrote:
Hi , i’m training for 5 months , i’m 25 years old , 5,6, 158 pounds , bodyfat 20% i guess
, this is my workout

Mon
front squat 4x10
lunges 4x10
Dips 4x10
wide grip bench press 4x10 or bench press 4x10

Tue
deadlift 4x10
1 leg romanian dead lift 3x8
chins 8/8/6/4/4/4
power cleans 3x8 or barbell curl 3x10

Fri
squat 4x10
1 leg squat 3x10
good morning 3x10
close grip bench press 4x10
bench press 4x10
shrugs 3x10

Sat
wide grip deadlift 4x10
romanian dead lift 4x10
1 leg rom dead lift 3x8
bent over row 4x10
power clean 3x8
barbell curl 3x10
military press 3x10 or behind the neck press 3x10

on the off days i do abdominal work ( hanging leg raises 3x10 ) and grip work ( sledge hammer leverage )

Any suggestion ?[/quote]

Your back and legs dont appear to be getting much of an opportunity to rest betweem the 2 groups of 2 workouts, squats and deadlifts both work the legs and deadlifts and good mornings etc work the back.

For example, does squatting the day before deadlifting have any impact on your deadlift?

no , i have an high carb diet and stretch constantly , and i’m not moving an huge amount of weight , squat 150 4x10 , deadlift 160 4x10

The biggest problem I see right away is the rep ranges. The body is built to adapt, and you are staying at a fairly constant rep range. Try adding in some heavier days.

Also, I agree with the last post that you need to give your legs and lower back a rest somewhat. THis won’t be a huge problem for a few weeks maybe, but constantly adding weight you are going to be doing more harm than good.

Ummm are you trying to get swole? Since your BF is relatively high compared to your weight… watch the carbs in your PW beverage. Poliquin seems to have a good recipe. You can search for it in his last few columns here.

Your volume seems pretty damn high. You might consider adding only doing 3 sets for a few weeks… then adding a set to a few exercises the next week… then 4 sets to most exercises the week after. Then only do 1-2 sets the following week. The week after that adjust your rep range to something heavier (5-8 reps). Do more sets, but way fewer exercises in the second series of weeks.

There’s a lot of little things that need shifting. It certainly is leg-heavy. I’d chop out 30% of the leg volume right off the bat. Here’s some other obvious things that popped out at me. I’m sure others will have other great suggestions.

Mon
front squat 4x10 [DK: move the rep ranges to < 6 reps / set]
lunges 4x10
Dips 4x10 [DK: consider raising the reps here to ~12 given your bench-press rep range]
wide grip bench press 4x10 or bench press 4x10

Tue
deadlift 4x10 [DK: consider lowering the rep range relative to the squat… squat = 10 reps -> DL = 8 reps… squat = 8 reps-> DL = 6 reps ]
1 leg romanian dead lift 3x8
chins 8/8/6/4/4/4 [DK: Are these real chins or va-jay-jay chins?]
power cleans 3x8 or barbell curl 3x10 [DK: move the cleans to the start of the workout… and cut your reps to <6 also]

Fri
squat 4x10 [DK: I hope to Christ you are at least cracking parallel.]
1 leg squat 3x10 [DK: consider moving some of your single-limb exercises to the start of the session due to its technical challenge]
good morning 3x10 [DK: Is another posterior chain exercise necessary?]
close grip bench press 4x10 [DK: you have dips on Mon before bench. So you are repeating the pattern of triceppy motion followed by a more chesty motion. Consider swapping this order, or the order on Monday. Also perform slightly more reps for the tris than the chest]
bench press 4x10 [DK: since you already did BB bench on Mon, consider swapping this to DB bench, or incline bench, or DB incline bench]
shrugs 3x10

Sat
wide grip deadlift 4x10 [DK: if you want to make this really distinct from your Tues DLs, try a snatch-grip DL from a platform. You’ll need straps and an overhand grip. A reebok step is usually sufficient. Keep your reps low, as they are quite demanding technically. If you have to use 25’s b/c 135 is too heavy, then lose the platform, but keep the snatch-grip. Your back should be straight whenever you are DLing.]
romanian dead lift 4x10 [DK: shit-can this if you do the exercise above]
1 leg rom dead lift 3x8 [Why double-down on this? Try a 1-leg prone-leg curl, or bulgarian split-squat… or nothing.]
bent over row 4x10 [DK: This will continue to hammer the shit out of your posterior chain, consider switching to a one-arm DB row to give it a break]
power clean 3x8 [DK: see above]
barbell curl 3x10
military press 3x10 or behind the neck press 3x10 [DK: I prefer the BHNP to mils, but you have to know what you’re doing. Give 1-arm DB overhead presses a try instead… weak arm first, then strong arm for exactly the same number of reps]

first , thanks to all for the sugestions and advices

i guess my bodyfat is 20% because i can’t see my abs

i do this strange progression because i’m too weak to do 4x10

[quote]zio_missile wrote:
first , thanks to all for the sugestions and advices
Since your BF is relatively high compared to your weight… watch the carbs in your PW beverage.
i guess my bodyfat is 20% because i can’t see my abs

chins 8/8/6/4/4/4 [DK: Are these real chins or va-jay-jay chins?]
i do this strange progression because i’m too weak to do 4x10

[/quote]
you’re welcome. just be sure to be constantly progressing either with more weight for the same reps, or more reps with the same weight.

your chinups are only 34 reps. breaking that into 8 sets of 5 would get you to your magic number. Of course if you can do 10-12… then you should really add weight with a dip belt or db.

[quote]danger-kelly wrote:
Ummm are you trying to get swole? Since your BF is relatively high compared to your weight… watch the carbs in your PW beverage. Poliquin seems to have a good recipe. You can search for it in his last few columns here.[/quote]

I disagree. Pre-workout and post-workout carbohydrates are a whole different animal from, say, French bread at breakfast and before bed.

[quote]Your volume seems pretty damn high. You might consider adding only doing 3 sets for a few weeks… then adding a set to a few exercises the next week… then 4 sets to most exercises the week after. Then only do 1-2 sets the following week. The week after that adjust your rep range to something heavier (5-8 reps). Do more sets, but way fewer exercises in the second series of weeks.

There’s a lot of little things that need shifting. It certainly is leg-heavy. I’d chop out 30% of the leg volume right off the bat. Here’s some other obvious things that popped out at me. I’m sure others will have other great suggestions.[/quote]

Good call. I was wondering what the point is behind so much lower-body work. One max-effort day and one supplementary day for lower-body should do the trick. Two dead-lift and two squat days per week can’t be good.

It looks to me like rowing volume is low compared to pressing volume.