Volume is extremely high and this is the only day where you do four exercises for one bodypart and 20+ sets. If doing Bench for 10x3, there is no need for the rest.
I can’t comment on the rest. I’m not sure I follow your thought process as to why you combined things the way you did or chose the particular set/rep parameters.
Why not use a program already posted by Chad Waterbury and tweak it as necessary?
I’m curious what you think of my routinue, this is what I will be working on from august till october (then modify reps). Please critique:
Monday:
Bench 10x3
Incline DB Press 5x5
Weighted Dips 5x8
Handclap pushups
*abs[/quote]
This is a lot of work for just your chest; 20+ sets. If you can get through this, your probably not going heavy enough on the 10x3.[quote]
Tuesday:
Deadlifts 5x5
Weighted Chinups/Pullups 5x5
Single-Handed DB Deadlift 3x5[/quote]
I don’t even know what this is. I mean, I guess I do, but do you even have dumbells heavy enough to make this worthwhile? And weren’t the earlier sets of deadlifts enough?
Isn’t your lower back going to be tired from the deadlifting. Hell, won’t your lats be tired from chinning?
[quote]
Thursday:
Military Press 5x5
Clean/Jerk 5x3[/quote]
Why both of these exercises? You’re already going overhead once with military presses, why do it again with jerks?[quote]
Standing Barbell Curl 10x5
Hammer Curl into Tricep Extension 3x5-10
Incline Curls 3x5 (focus on stretching)
[/quote] Focus on stretching? What is that? And 16 sets scheduled for your biceps?[quote]
*abs
Friday:
Squats 5x5 (Pullovers between each set)[/quote]Why pullovers?[quote]
Goodmornings 5x5
Stiff-legged deadlifts 3x8
Barbell Lunges or Farmers Walks[/quote]
This day makes the most sense to me. I don’t think you need GM’s and SLDL’s in the same workout, though.
I don’t know what your goals are or what you are working towards. Your plan just looks very random. Your set/rep schemes are all over the map. Some 5x5, a little 3x8 here, and a dash of 5x8. Why is bench press your only 10x3? Other than the lockouts on all your pressing movements, you have no tricep work. You’re doing more sets for just your biceps than you are for your entire legs.
I just don’t know what to make of it. Like I said, it seems like you just threw this together; very random.
mate, try the WS4SB program, that or choose a CW program from here…first off, how bout some goals etc…it will make the critique easier (altho you got good advice already)
Yes, this was a pretty poor routine. I tried to do a bench/deadlift/overhead/squat kind of split. I got a little carried away… haha. I just kept on seeing things I wanted to try (10x3 for bench, single-armed deads, etc).
My goals are pretty straight forward, increase overall strength and size. I’ve been lifting for around 3 years, past 2 years seriously. I still feel I’m lacking in size (probably a calorie problem).
Have you guys tried the westside for skinny bastards. I weigh 170, so maybe I’m a somewhat skinny bastard
BIA…i have just started it…i play aussie rules footy and feel that this program can really help me out…it is a very basic yet individual program that you can arrange to suit you. It gives you a list of things to choose from, so you have some freedom, yet are still doing it by the letter of the author if you know what i mean…i have just completed a TRIAL week to work out my lifts and now i am ready to hit it proper…you can always get on her for advice too, if you ask nicely ofcourse there are plenty of brainy folks here…good luck
Sorry to highjack the thread but I didnt want to start a new “critique my routine” thread. Any advice would be much appreciated…
day 1
Close grip bench 10 x 3 (trying to bring up tri strength)
Flat db bench 3 x 8
Deadlifts 5 x 5
Setaed cable rows 4 x 10
Db presses 2 x 12
Bb curls 3 x 8
day 2
Weighted chins 6 x 4
Incline bench 4 x 6
Front squats 4 x 6
Barbell rows 3 X 8
Lateral raises 3 x 8
Skull crushers 4 x 8
day 3
Clean & Press 8 x 3
Chest supp rows 4 x 6
Back squats 4 x 12
Pull ups 4 sets of max reps
Reverse curls 2 x 12
there are plenty of brainy folks here…good luck