Rate my Routine/Advice!

Bigger Stronger Leaner Competitive Bodybuilding
1

Hey guys, I have not done this yet so I figured now was as good a time as any. Please review my routine and give me some general pointers. I’m looking primarily for strength, but wouldent mind adding a little muscle as well.

Stats: 5"5’, 165-170lbs

Day 1: Chest and Biceps

Flat Bench, 5x5
205, 225, 235, 245, 255 (usually times 3)

Incline Bench, 5x5
165, 185, 205, 215, 215

Chest Flies, 3x8
usually use 55 lb weights

Standing curls, 5x5
65, 75, 85, 95, 105

Hammer curls, 5x5
35, 40, 45, 50, 50

Preacher curls, 5x5

Day 2- Back and Tricep

Deadlift, 5x5
275, 315, 345, 365, 385 (times 3)

Weighed pull ups, 5x5
20, 25, 30, 35, 40

Bent over rows, 5x5
155, 165, 175, 185, 185

Seated Rows
150, 160, 170, 170, 180

Lat pulldowns,
150, 160, 170, 170, 180

Weighed Dips, 5x5
70, 80, 85, 95, 100

Tricep extensions, 3x8
80, 90, 90

Close grip bench press, 5x5
185, 205, 215, 225, 225

Day 3, Legs, shoulders and traps

Squat 5x5
275, 315, 335, 350, 350

Military press 5x5
145, 155, 165, 165, 175

Power Cleans, 5x5
155, 155, 165, 165, 175

Shrugs from the squat rack, 5x5
225, 245, 275, 295, 315

Toe rises, usually just to failure

Shoulder pushes with free weights, 5x5
45, 55, 65, 70, 80

I throw in Abs whenever they arn sore, usually just weighed situps with the weight behind my head and roman chairs. I could use a more detailed abdominal plan, I think.

If your curious, my max lifts are as follows

Bench- 275
Squat- 370
Deadlift- 430

And I am training for my first powerlifting meet next month, where I will be competeing at 165.

Thanks in advance. If you guys wan videos, I can get them to you sometime next week.

2

So your max deadlift is 370, yet on your fifth set you are deadlifting 385 three times, that’s a neat trick.

Over the long haul I think it’d be over training, you work your biceps then next day work your back?? You work your chest then next day work your triceps??

I’d switch those around, I personally am iffy on doing heavy deadlifts one day and the day after doing heavy squats, but I know others do do that. I’d make a few changes, doing more then just squats for your lower body. In doing splits I usually give legs there own day. Have you done this routine yet? Have you gotten results?

3

I used to use a split like this
day 1: Chest, Deltoids, Triceps
day 2: off
day 3: Back, Traps, Biceps, Forearms
day 4: off
day 5: off
day 6: Legs, Calves, Abs
day 7: off or start day 1 over again

It worked well for increasing strength for me

4

so you have more volume for biceps than chest, the same for triceps as chest, back is 25 sets, 5 sets for legs… jesus!

no, its ridiculous, you will end up with the proportion and balance of popeye. not to mention burned out in less than a week…

back and triceps is a total of 38 sets…

and you are training for a meet in a month, yet this program is more like a hypertrophy workout

you should be in strength sports fella, thats your best bet…

5

[quote]hockeylifter7 wrote:
I used to use a split like this
day 1: Chest, Deltoids, Triceps
day 2: off
day 3: Back, Traps, Biceps, Forearms
day 4: off
day 5: off
day 6: Legs, Calves, Abs
day 7: off or start day 1 over again

It worked well for increasing strength for me[/quote]

thats ok as a bodybuilder wanting to add a couple pounds on his lifts… but for a powerlifter this is no good at all… he has a meet in a month!

6

i’d do an upper lower split if you are competing… which is why i’m not sure this is in bodybuilding and not strength sports.

mon-upper me: me press variant, supplemental press, horizontal row, rear delt work, wtd abs

tue-lower de: box squat OR speed pull, unilateral work, posterior chain movement, calves or grip

thur-upper re: max rep press variant, vertical pull, trap/shoulders, bi, tris, ab circuit

fri-lower me: squat or deadlift, unilateral work, posterior chain movement, calves or grip

as you can see, i pretty much based my routine off of the original WS4SB, but its working for me