May I Get an Honest Critique on My Routine?

[TrevorLPT]

Do a lot more work and do some cardio.

[wicat3]

What your laying out as a program is very similar to one that I have run off of bodybuilding.com called the Fierce 5. It is a good program and if you want to do this type of program I advise you to see how its laid out and use what they have already put in place as it does work. I would still be on it if It wasn’t for a screwed up work schedule and having to try to lift one day a week or back to back on my days off

[jellodirt]

That’s very similar to what’s worked for me in the past. I do 4 sets per exercise, 10, 8, 6, 4 for reps (adding weight each set except for pull ups ), and add something for abs. I like to have an even number of exercises so i can superset them only resting one time after the second set so I can get done a little quicker. If I complete the first set I increase in weight the next workout even if I failed on the other 3 sets. Periodically I will throw in a a 3 month cycle of 20 rep deadlifts.

[jayvee94]

Update:
Jay from AWR said that I overestimated my body fat. My Bad. So I temporarily switched to maintenance, observing my weight.
I reread his book [it’s difficult to site his book without being flagged for advertising].
The of the explanation for It’s low volume is this

• for fastest improvement of work capacity, VOLUME TOLERANCE, and recovery.

So this might be his best excuse for It’s suboptimal volume. I’m still ADAPTING (haven’t stalled in my program)

Forgive me if I’m sounding like a “donkey” here.

[RampantBadger]

@jayvee94

low volume…

for fastest improvement of work capacity

eh?? thats BS if not quite the opposite. For example check out Alphas log and youtube channel:

Alpha V

[image] So begins my 5th log here on T-Nation… It is hard to believe how long I have been keeping track of my training on these forums. This first post will be outlining my current PRs and some goals that I am hoping to achieve by the time this one gets locked up. As always, I really appreciate all of your questions and comments regarding training/life and it makes the log infinitely more interesting when you ask them, so don’t be shy. If you have suggestions on how to make the log better, p…

-built huuge work capacity by, er… cranking up to crazy volume at times and straight hard work

@jayvee94

Jay from AWR

Never heard of him. If he’s so amazing and not going to listen to us why bother asking for advice?

[bulldog9899]

@jayvee94

Optimal Volume

Chest: 60-120 reps per week.

Back: 60-120 reps per week.

Quadriceps: 60-120 reps per week.

Hamstrings: 60-120 reps per week.

Shoulders: 30-60 reps per week.

Biceps: 30-60 reps per week.

Triceps: 30-60 reps per week.

Calves: 30-60 reps per week.

Abs: 30-60 reps per week.

Thats all well and good but at what intensity level? 40% 50 % 80% 100% ?

[jayvee94]

It is not mentioned in the book but my guess would be between 55-80% depending on the rep range.