1. Guest, The MS Paint Shoop Thread v5 is up! Red Block» | Blue Block»

Critique my routine, please

Discussion in 'Strength & Conditioning Discussion' started by Haymaker91, May 13, 2014.

  1. Haymaker91 White Belt

    Joined:
    Oct 26, 2011
    Messages:
    30
    Likes Received:
    0
    Monday:

    5x5 Squat
    5x5 Bench Press
    5x5 Weighted Pullups
    3x8 Z-bar Biceps Curls :p

    Thursday

    5x5 Deadlift
    5x5 Military Press
    5x5 Bent over Rows
    3x10 Weighted Dips

    In end of both days i do 3x10 weighted situps(close to failure) and neck work.

    This is basically the Sherdog 2 day split. I added the biceps curls and dips. Dont laugh at the curls please my wife likes bicepses :p. Im not really sure what kind of reps i should be doing with pullups and dips. If theres anything else that i could add to this that would be beneficial would be awesome, this is the only workout im doing atm and i love to train, wouldnt mind adding like 1 more exercise to both days.

    Also in the 5x5 scheme im adding weight progressively if i feel like i can lift more and still finish with the 5x5. For instance on monday i started work set with 55kg, then 60,62,65 and 65.
     
  2. DrBdan Something clever

    Joined:
    May 6, 2008
    Messages:
    12,144
    Likes Received:
    9
    Location:
    Toronto, Canada
    Looks fine. For deadlifts you might want to lower the volume a bit, either fewer sets or shorter sets, because deadlifts can be hard on you once the weight gets heavier.
     
  3. LZD Purple Belt

    Joined:
    Apr 15, 2010
    Messages:
    2,401
    Likes Received:
    29
    Don't be scared of keeping the weight sets across - it's meant to be easy in the beginning. This will allow more time for adaptation, and you will probably stall later if you did it that way. e.g. 55 x 5 x 5, 57.5 x 5 x 5.

    The way you're doing it will lead to a quicker burn-out and also at a lower weight, most likely.

    Otherwise good!
     
  4. Freestyler Purple Belt

    Joined:
    Mar 26, 2005
    Messages:
    2,171
    Likes Received:
    0
    Location:
    Dayton, Ohio
    Basic, decent, and fine. Nothing wrong with it and then tweak it to fit your need. I prefer everything but my main lifts to be in higher volumes. 3x8 or 3x10.
     
  5. frango Blue Belt

    Joined:
    Jul 30, 2012
    Messages:
    643
    Likes Received:
    0
    i have nothing to add, but im just curious: what is your goal with this routine?
     
  6. Tosa Red Belt

    Joined:
    Oct 23, 2008
    Messages:
    9,068
    Likes Received:
    0
    Location:
    Somewhere else
    Don't apologize for curls. Too many people fall into the trap of only doing the big lifts and "functional" assistance like GHRs and face-pulls. There's a place for curls and other bro work.
     
  7. The Day Walker** White Belt

    Joined:
    May 3, 2014
    Messages:
    87
    Likes Received:
    0
    Location:
    Wherever I may roam
    No preacher curls? No 21s? No hammers? No bent over concentration curls? tsk tsk
     
  8. PUO3 You are a can. Staff Member Senior Moderator

    Joined:
    Jul 26, 2012
    Messages:
    70,348
    Likes Received:
    3,105
    Id wager a good percentage of people who talk shit about bros and curls and all that nonsense do curls themselves

    Anyway, solid 2 day split. Deads will get rough if the weight is increasing.
     
  9. yookfarb Red Belt

    Joined:
    Aug 30, 2013
    Messages:
    8,130
    Likes Received:
    104
    Location:
    DMV
    "Curls. Big arms are fun, and if their training doesn't interfere with the rest of the program, wait till everybody's gone, like I do."
    -Mark Rippetoe

    Seriously, I don't think there is a single good reason for practically everybody regardless of their goals not to do SOME arm work.
     
  10. Flash_Monsta Black Belt

    Joined:
    Dec 17, 2005
    Messages:
    5,287
    Likes Received:
    0
    Location:
    Wales
    Bicep peaks make bitchez weak, yafeelmeh bromosexuals?
     
  11. frango Blue Belt

    Joined:
    Jul 30, 2012
    Messages:
    643
    Likes Received:
    0
    am i correct to assume this routine is good for hiperthophy even if it is a two day split?

    i assume it is not for maintanence since he is progressively adding weight.

    anyone?
     
  12. magick Green Belt

    Joined:
    Feb 1, 2013
    Messages:
    1,302
    Likes Received:
    0
    It'll make a beginner grow if they eat well.

    But that's because they're untrained.

    There's not enough volume and intensity in a 5x5 program to meet the needs for people who are already big.

    Just because you're moving more weight doesn't mean that you'll be growing bigger.
     
  13. Haymaker91 White Belt

    Joined:
    Oct 26, 2011
    Messages:
    30
    Likes Received:
    0
    My goal is to build decent levels of strength to train explosive later for boxing/MMA. And hopefully to maybe get abit more Rambo look. :icon_chee
     
  14. frango Blue Belt

    Joined:
    Jul 30, 2012
    Messages:
    643
    Likes Received:
    0
    so its just a similar routine to SL but with additional bodybuilding exercises.

    ok, thats what i wanted to know!:D thanks
     

Share This Page

  1. This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register.
    By continuing to use this site, you are consenting to our use of cookies.