I squat twice a week and deadlift once a week is this too much i also include alot of lunges…honestly my lower back and the rest of my body is sore always i dont know if i should just squat and deadlift once a week or what…current routine…anyone wanting to help id appreciate it thanks
Monday-
squat 5x5
lunges 3xfailure with barbell x 135,165, 175
leg press 3x15
seated calves and standing calves 3x15
leg curl 3x12
quad extensions 3x12
Tuesday-
Standing shoulder press 5x5
seated shoulder press(dumbbell) 3x12
lateral raises 3x12
front raises 3x12
barbell shrugs 3x15
behind the head pullups till failure
Wednesday-
deadlift 5x5
weighted pullups 25,35,45 as many reps as i can
barbell rows 5x5
seated cable rows 3x12
lat pulldown for middle back 3x12
reverse flys 2xfailure
barbell curl 3x4-6
Hammer curl- 3x4-6
close grip barbell curl 3x4-6
Thursday-
Barbell bench 5x5
Barbell incline 5x5
dumbell decline 3x8
dumbell flies 3x8
CGBP-5x5
Dips 3x4-6
skull crushers 3x4-6
Friday-
same as monday
That is a shhhhhitload of volume. How long does it take for you to complete these workouts? You’re definitely going to want to reduce the number of major compound exercises you’re doing. Doing this routine for a few months is going to turn your joints into those of a 90 year old woman’s.
Try to focus on 1 or 2 compound movements per workout, hit those hard. Then keep your accessory lifts a little more isolated. And switch out the squats twice a week if you’re doing this kind of volume. Maybe switch it to front squats one of the workouts, your low back will thank you.
I honestly think that the volume+ assload of accessory work is whats killing you. Accessory work is exactly what is says…accessory. Get your main movement in, put your major effort in there. Then go through and take care of business with your accessory work. You’re definitely doing way too much work here.
You could probably split those days into two workouts. Do one set one week, do the other set the next week.
If you can hammer your chest and tri’s in that routine you outlined, without losing any intensity, you’re a monster.
Take that cluster fuck of shit you just wrote down, and forget about it.
Take this, and follow it:
http://www.elitefts.com/ws4sb/WS4SB.pdf
If you’re sore all the time, what do you think the problem is?
west side for skinny bastards i am 200 pounds tho will this still work and i am starting to use bands and chains with my workouts is this okay?
[quote]Brotha123 wrote:
west side for skinny bastards i am 200 pounds tho will this still work and i am starting to use bands and chains with my workouts is this okay?[/quote]
yes it will still work.
Depends, what do your lifts look like?
bench-315x3
squat-405x3
deadlift-405x2
over head press- 160x3
incline-225x3
power cleans-205x3
There are many proven templates on the internet available for free. Assuming you are a powerlifter (given that you posted here), and that you enjoy high volume, I would suggest you give Sheiko a try.
My routine is pretty similar, and loving it. making some good gains in strength and size and rarely/never sore.
horses for courses…
[quote]Brotha123 wrote:
I squat twice a week and deadlift once a week is this too much i also include alot of lunges…honestly my lower back and the rest of my body is sore always i dont know if i should just squat and deadlift once a week or what…current routine…anyone wanting to help id appreciate it thanks
Monday-
squat 5x5
lunges 3xwith barbell x 135,165, 175
leg press
Tuesday-
Standing shoulder press 5x5
lateral raises 3x12
Wednesday-
deadlift 5x5
weighted pullups 25,35,45 as many reps as i can
barbell rows 5x5
lat pulldown for middle back 3x12
Thursday-
Barbell bench 5x5
Barbell incline 5x5
Dips 3x4-6
Friday-
same as monday
[/quote]
From my experience, I would say you might be able to get away with that much volume if you are just starting or have a very high work capacity. I edited stuff in your quote, I think that is all you need, maybe throw in a few ab exercises, or don’t. I took out the failure stuff too, i think that can really burn you out. In terms of squatting 2x a week, i see no problem with that, if you are doing two back squat days maybe, have one a speed day. Pushing 2x on back squat may be much. Or You could front squat on the friday workout or use a different stance. I was able to back squat wide Monday and then front squat Friday and I made good progress. I just wouldn’t go all out on both days. If you like programs where you do the powerlifts allot check out the Korte 3x3, you squat bench and dead 3x a week, so even that can be done. The best piece of advice I can give you is don’t get into the mindset that more is better, i made far better progress doing less total work in the gym than when I would do tons of exercises and different sets.
Suggestion for you,
5x5 is kind of a max effort, 4 max effort days/week is tough!
Wendler 5/3/1 is similar to you in the fact there is a bench/military/deads & squat day, you may wanna take a look at it!