Hmm…well…at least you didn’t post a “just bench three times a week” routine!
How long have you been training?
What are your # in the big three?
Have you already considered a true and proven 5x5 routine (Bill Starr, Madcow, Stronglifts…), or West Side For Skinny Bastard, or Wendler’s 5-3-1 (many PL and strongman competitors are dong it with great results)?
IMO, your routine has too much work (both daily and weekly), and each session has no real focus; you’d do better with a squat day, a bench day, and a DL day, with a variation of the main lift (working up to a top set) and some assistance work (chosen to adress your weaknesses).
Also, set of 6 are more in the functional hypertrophy range, you need to go heavier (not all the time, but anyway…).
Bottom line: pick a proven program and follow it for at least a year, then make your own adjustements.
[quote]fabiop wrote:
Hmm…well…at least you didn’t post a “just bench three times a week” routine!
How long have you been training?
What are your # in the big three?
Have you already considered a true and proven 5x5 routine (Bill Starr, Madcow, Stronglifts…), or West Side For Skinny Bastard, or Wendler’s 5-3-1 (many PL and strongman competitors are dong it with great results)?
IMO, your routine has too much work (both daily and weekly), and each session has no real focus; you’d do better with a squat day, a bench day, and a DL day, with a variation of the main lift (working up to a top set) and some assistance work (chosen to adress your weaknesses).
Also, set of 6 are more in the functional hypertrophy range, you need to go heavier (not all the time, but anyway…).
Bottom line: pick a proven program and follow it for at least a year, then make your own adjustements. [/quote]
I love Deadlifting. But its easy to over do it on them. I would keep it to one heavy session a week.
I did a lot of bodybuilding type routines when I first started before I learned better. I did Bill Stars 5-5 and got great results …I would highly recomend it. Its a great way to get into training for strength. Just make sure you follow it closely. Maybe ad a little ab work…but not much else.
On the 5/3/1 I would replace the leg curls and leg presses with front squats and romanian deadlifts or good mornings. Otherwise it looks good.
[quote]FrancoBLS wrote:
hey wich day should i do calves??[/quote]
Just to keep the upper-lower structure, you can do it either on DL or on squat day, but it doesn’t really make a big difference. Remember to go AMRAP (but not to failure) on your last 5/3/1 set!