Rate My Workout

Training
1

Can some of the more experienced members of the forum critique my programe,

Workout A
-Warmup
-Squat 1x5 20kg
1x5 (squat work weight-20)/4 +20kg
1x5 2*(squat work weight-20)/4 +20kg
1x5 3*(squat work weight-20)/4 +20kg

Squat 3x5 at squat work weight
Bench 3x5 at bench work weight
Deadlift 1x5 at deadlift work weight

Workout B
-Warmup
-Squat 1x5 20kg
1x5 (squat work weight-20)/4 +20kg
1x5 2*(squat work weight-20)/4 +20kg
1x5 3*(squat work weight-20)/4 +20kg

Squat 3x5 at squat work weight
Overhead press 3x5 at OHP work weight
Barbell row 5x5 at Row work weight

I alternate workouts leaving a day in between.
Once each excercise is completed successfully ie I complete all 15 reps at a given weight on bench press, I add 2.5kg to the work weight for the next workout I do that excercise except for deadlift where I add 5kg

Once I hit my target weight I plan to add in conditioning after each session comprising of Hill sprints, Farmers walks, Sled dragging and HIIT, in rotation

2

What is up with everyone posting Starting Strength (or slightly modified versions of it) and then asking us to look at their routine?

OP, it looks fine if thats the routine you want to do, gives you a linear progression and a template to work with. Add a arm exercise to it if you want (I personally would recommend it just because there isn’t any real movements in this program for it).

Just eat smart (i.e. enough to grow) and push yourself in the weightroom.

3

Also, there is no reason you can’t do conditioning now, you do not have to wait until you get to your “target weight”. Just ease into it (start off with 1-2x a week and add more days after a few weeks/month). Just because you lift 3-4x a week doesn’t mean your body can’t handle some cardio.

Of course, if you don’t want to do cardio right now you don’t have to. Just a suggestion.

4

Cardio will be a little difficult now as I’m at uni with little access to the space and implements I plan to use haha

5

What are your goals?

If they are powerlifting-oriented, looks pretty good. If they are bodybuilding-oriented (i.e. any variation of look good/big/muscular/lean), you’re missing a lot.

6

[quote]Gmoore17 wrote:
What are your goals?

If they are powerlifting-oriented, looks pretty good. If they are bodybuilding-oriented (i.e. any variation of look good/big/muscular/lean), you’re missing a lot.[/quote]

To add to this - how strong are you? how much can you bench/dead/squat in relation to your bodyweight?

7

I’m aiming to be as strong as I can with having a good physque being a positive side effect.

Numbers are poor tbh at 85kg bodyweight - squat=80kg deadlift=110-120kg bench=60kg=row and overheadpress =45kg

8

Texas method or get on the 5/3/1 bandwagon