Critique Routine, please.

[MM17]

In a predicament. I've been lifting for roughly 8-9 months now and after completing the Bill Starr 5x5 two times, throwing random routines together, not seeing any real gains, and becoming frustrated I decided it was time for some help.
I feel like I'm over my beginner gains ..


I put together this routine with some looking around here but have no idea for sets or reps. I'm looking to lift heavy so I'm guessing reps between 3-6 and around 5-6 sets per exercise. Also what should I do for set/rep progression, pyramid up?
5'11 @ 175

Monday
Squat
Bench Press
BOR
Push Press
Weighted Pull-up
-Ab work-

Wednesday
Dead lift
OH Squat
Weighted Dips
Weighted Chin-up
-Ab work-

Friday
Bench Press
BOR
Front Squat
Mil Press
Power Clean
-Ab work-

Running 2 miles every morning so try and cut some fat as well. Train Muay thai and BJJ 5 times a week.
Aesthetics are not so important to me, rather just getting stronger.

Thanks guys

 

[Barut]

Some things I would change:

Don't do LSD cardio every morning.
Switch wednesday and friday.
Drop 2 assistance lifts per day. (You've got too many listed immfo)
Hire Eric Wong to set you up a routine.

 

[takeahnase]

Nice exercise selection but far too many exercises.

Monday
Bench Press
Squat
BOR
-Ab work-

Wednesday
OH Squat
Dead lift
Weighted Dips
Weighted Chin-up

Friday
Power Clean
Push Press
Front Squat
RDLs

 

[MM17]

thanks you two, but any suggestions for the # of sets/reps/weight used (% or pyramid structure?)

 

[B3rserk3R]

Nice exercise selection but far too many exercises.

Monday
Bench Press
Squat
BOR
-Ab work-

Wednesday
OH Squat
Dead lift
Weighted Dips
Weighted Chin-up

Friday
Power Clean
Push Press
Front Squat
RDLs

Agreed you'd kill yourself if you hit them all with serious intensity (if you even could by the end of the workout).

 

[B3rserk3R]

thanks you two, but any suggestions for the # of sets/reps/weight used (% or pyramid structure?)

That's really broad. I mean there are a million possibilities and most of them would work in some capacity.

 

[takeahnase]

Example:

Monday
Bench Press Pyramid 1s, 3s, 5s
Squat Pyramid 1s, 3s, 5s
BOR Flat 5s
-Ab work-

Wednesday
OH Squat Pyramid 3s
Dead lift 1s, 3s
Weighted Dips Flat 5s
Weighted Chin-up Whatever

Friday
Power Clean Pyramid 3s (get in at least 3 work sets at over 80%)
Push Press Pyramid 3s
Front Squat Flat 3s, 5s
RDLs Whatever

 

[Donut62]

What they said. If you want do more work to target weak spots beyond the main lifts use less stressful movements like GHR and face pulls for higher reps.

 

[MM17]

(WARM)X*10, X*8, X*5, X*5, X*4, X*2, X*2, X*1
Just for example.. If I was to apply this structure to bench press. For me it would typically be
135*10, 150*8, 185*5, 185*5, 190*4, 200*2, 205*2, 210*1. PR=225
If I applied something like this to all of the exercises, the 4,2, 2 and 1 sets being very hard, whereas the two 5 sets being medium, and the others being fairly easy.. would this be alright?
I would probably apply the same bill starr rules, +5lbs a week if completed/+10lbs for other exercises so that I would keep challenging myself.
The reason I am asking broad questions is due to the fact that I came from the Bill Starr 5x5 where everything was laid out for you. :redface:

 

[takeahnase]

By pyramid I meant something like

55%*5 65%*5 75%*5 85%*5 95%*5

where 100% is your 5RM max.

Flat sets would be something like

85%*2, 85%*2, 85%*2, 85%*2,

where 100% is your 1RM max. If you do it the way you wrote it down, you'll be tired before you get to the heavy set. In your example you do two sets of 5 at 82% of your 1RM max and then 9 reps at over 85%, including 5 reps at over 90% - that's far too much if you are doing as much exercises as you want to.

 

[B3rserk3R]

This is kind of a personal quirk, but I'm not really a fan of a pyramid. The above sample from take is ladderes which I tend to like more, or you can rock out w/ sets across.

 

[takeahnase]

Hmm, yeah, my pyramids are one sided...

 

[Deleted member 56619]

You may want to look into buying "Practical Programming" by Mark Rippetoe. Easy to use book and should put you on the right track.

 

[ThinkGreen]

I think ur making it way too complicated... just do a push/pull/squat routine man. OH press, bench, dips on one day, back squats, rdls, front squats on another, and deads, rows, and chins on your pull day.