Critique my routine!

Discussion in 'Strength & Conditioning Discussion' started by TrinitronMaximu, Mar 12, 2008.

  1. TrinitronMaximu

    TrinitronMaximu Orange Belt

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    Alright so I've been on my current routine for a little over 10 weeks and am ready to switch to a new routine. It's basically the routine found here with Oly lifts added in. I'm thinking a 3-day split like this:

    Monday:
    Squat 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
    Bench 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
    Power Clean 8x1 Ramping weight to top set of 1 (5lbs over last weeks top lift)
    Assistance: 2 sets of weighted hypers and 4 sets of weighted sit-ups

    Wednesday:
    Front Squat 4x5 First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again
    SOHP 4x5 Ramping weight to top set of 5
    Deadlift 6x3 Ramping weight to top set of 3
    Assistance: 3 sets of sit-ups, 3 sets of towel chins

    Friday:
    Squat 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
    Bench 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
    Power Snatch 8x1 Ramping weight to top set of 1 (5lbs over last weeks top lift)
    Assistance: 3 sets of close-grip bench (5-8 reps), 3 sets of barbell curls and 3 sets of triceps extensions (8 reps)

    Here's a few questions I have:
    -Is it bad that I have no rowing exercises or will the olympic lifts take care of that?
    -What is a good substitute for dips? For whatever reason I can't do them without considerable pain, so I'm thinking push press, floor bench, or pushups

    Let me know what you think, thanks!

    Edit: replaced dips with close-grip bench, lowered sets on oly
     
  2. enright3060

    enright3060 Brown Belt

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    TM:

    I think the routine is fine (I'll let others give you more advice about the split and we can talk about it later). What concerns me, however, is that you have been starting to put up a lot of PRs and adding a lot of weight to the barbell each week, which is obviously good (you are close to both a 315 squat and 405 DL). I think that if you continue with that program for a while at some point very soon you will hit a wall with that much volume and intensity and die. Why? You will soon be unable to add more weight to the bar each time you go to the gym - especially when you are squatting 3x a week, DL once, etc. At that point, you will need to change thing up again.
     
  3. TrinitronMaximu

    TrinitronMaximu Orange Belt

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    Here's what they suggest on the site:

    Do you think this will be slow enough progress? Otherwise is there a different routine you would recommend?
     
  4. noahfor

    noahfor Orange Belt

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    Many people have made very good progress with this routine. My girlfriend is using it now, and she has made great progress. She even lost a couple pounds while doing it. I like the changes you made to it.
     
  5. Cap'n

    Cap'n <img src="http://img248.imageshack.us/img248/1955/

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    Give it a whirl. It's a lot of volume, but you'll find out whether it's too much within a week or two.
     
  6. ratman201

    ratman201 S&P's resident Chef

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    O-lifts should be first or not at all. They require the most technique and power. Really do you want to be failing on a max clean or snatch because your legs are jello from squatting first. Also 15 sets seems like a lot on top of bill star 5x5, but if it's working for you then it's all good.

    As for rows, if you are going to put a horizontal push in your routine you should have a horizontal pull, you do get a lot of pulling done with the O-lifts though I'd cycle in some rows every few weeks when you feel you need them.

    In place of dips you could do a close grip bench, a close grip decline bench, etc... What you do for a tricep exercise isn't going to be as important as doing something as long as you get your main lifts in first.
     
  7. TrinitronMaximu

    TrinitronMaximu Orange Belt

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    but won't doing olympic lifts first cut down on the weight I can do for Squats/Bench which is the emphasis of this program?

    Since I'm relatively new to oly lifting, I thought more practice ~= more weight, but I'll tone it down to 8(?) singles and see how it goes
     
  8. Chaseg1520

    Chaseg1520 Green Belt

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    looking at that routine makes me tired...
     
  9. ratman201

    ratman201 S&P's resident Chef

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    This is my point if you are going for a max in 15 sets for the O-lifts then they should be the focus of the program. Now if they were just straight technique work and not maxes I don't think it would be an issue, it just seems counterproductive and downright dangerous to go for a 1RM on an exercise that uses the whole body after going for 2 - 5RM's on exercises that have already used the whole body. And yes anything that comes first is going to affect what comes last.

    My real advice is really just listen to you body though. If you focus on technique during those 15 sets and mix up the light, medium and heavy loads without killing yourself for a true max I really see no problem with them at the end. If you do plan on maxing on the O-lifts any one day though I seriously consider putting them first on that day.

    But then again if you are working on technique it should be done as fresh as possible and shouldn't be so taxing that it would detract from what you do next, because you should still be fresh.

    Personally what I would do is on day 2 replace the front squats and deadlift with the clean and snatch, switching the order every week, and doing the OHP last that day.
     
  10. ratman201

    ratman201 S&P's resident Chef

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    But again like I said before if it's working for you you should be fine, but listen to your body.
     

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