Can you guys help critique my routine?

  1. Advanced Member
    gaijininjapan's Avatar
    Stats
    5'10"  0 lbs.
    Join Date
    Oct 2010
    Age
    31
    Posts
    650
    Rep Power
    442
    Level
    20
    Lv. Percent
    79.92%

    Can you guys help critique my routine?


    I'm about to start a new routine since I've been struggling to increase the weights on my lifts. In the past I did a 3-month starting strength program, followed by some GBC training, and just recently finished another 3month round of SS. My diet isn't exactly perfect, but I've been getting ~200g protein and over 3000cal daily. I'm 5'10", currently weigh 75kg, and I would estimate a little on the fat side at ~17% (caliper says 14, 2-site electrode digital scale says 20, so I took the average)

    I've made good improvements on my lifts, but recently, I've seem to hit a plateau, and I think it's time to change it up. I am gearing up to go on a 10/20/20 superdrol cycle, and am hoping this change in routine in addition to extra food will help me increase my lean mass as well as strength. current numbers at bottom of post. I do consider myself a rather hard gainer, and have quite a high metabolism once I start doing something.

    Here is the program that I'm looking to start. Days off will be light cardio. Questions I have are, what do you think about the program? and is ~20-30min of cardio enough/too much while trying to add weight and bulking?

    Monday - Upper Power
    flat bench 5x5
    bb rows 5x5
    military press 5x5
    bb shrugs 5x5

    TUESDAY - Lower Power
    squats 5x5
    stiff legged dead lifts 5x5
    standing calf raise 8x8

    THURSDAY - Hypertrophy
    incline bench 3x8-12
    reverse close grip bench 3x8-12
    flat bench 3x8-12
    A1-seated preacher curl 3x8-12
    A2-standing French press 3x8-12
    B1-cable pushdowns 3x8-12
    B2-db hammer curls 3x8-12
    cable crossover 3x10
    cable curls 3x10

    FRIDAY - Hypertrophy
    A1-db shoulder press 3x8-12
    A2-db front raise 3x8-12
    B1-1 hand db row 3x8-12
    B2-db Arnold Press 3x8-12
    C1-weighed pull-up 2x8-12
    C2-bb shrugs 2x15
    D1-weighed chin-up 2x8-12
    D2-upright row 2x8-12
    machine row 2x12

    SATURDAY - Hypertrophy
    A1-hack squat 5x12
    A2-seated calf 5x12-15
    B1-lying leg curl 5x8-12
    B2-leg extension 5x8-12
    calf raise 4x8-12

    I haven:t tested my 1RM since I've never wanted to sacrifice a lifting day to do so. So, the numbers are based on my recent bests since finishing the SS practical Programming program. Some lifts I could do a little more, but couldn:t finish all 3 sets, so I'm posting the highest weight I could do while still completing 3x5.

    Bench 3x5 75kg
    Standing overhead press 3x5 52.5kg
    Squat to parallel 3x5 130kg
    Dead Lift 135kg (w/ straps, 125kg w/o)
    Weighed pullups 5kg 15reps

    I keep reminding myself that if I'm 17%bf, at 10%bf, I'd be only 154, since most people at 165 who post lift numbers are much lower bf than me... helps me feel better LOL

    Thanks.

  2. New Member
    pilip99's Avatar
    Stats
    5'7"   lbs.
    Join Date
    Sep 2010
    Age
    28
    Posts
    352
    Rep Power
    265
    Level
    15
    Lv. Percent
    85.86%

    Arrow


    Quote Originally Posted by gaijininjapan View Post
    I'm about to start a new routine since I've been struggling to increase the weights on my lifts. In the past I did a 3-month starting strength program, followed by some GBC training, and just recently finished another 3month round of SS. My diet isn't exactly perfect, but I've been getting ~200g protein and over 3000cal daily. I'm 5'10", currently weigh 75kg, and I would estimate a little on the fat side at ~17% (caliper says 14, 2-site electrode digital scale says 20, so I took the average)

    I've made good improvements on my lifts, but recently, I've seem to hit a plateau, and I think it's time to change it up. I am gearing up to go on a 10/20/20 superdrol cycle, and am hoping this change in routine in addition to extra food will help me increase my lean mass as well as strength. current numbers at bottom of post. I do consider myself a rather hard gainer, and have quite a high metabolism once I start doing something.

    Here is the program that I'm looking to start. Days off will be light cardio. Questions I have are, what do you think about the program? and is ~20-30min of cardio enough/too much while trying to add weight and bulking?

    Monday - Upper Power
    flat bench 5x5
    bb rows 5x5
    military press 5x5
    bb shrugs 5x5

    TUESDAY - Lower Power
    squats 5x5
    stiff legged dead lifts 5x5
    standing calf raise 8x8

    THURSDAY - Hypertrophy
    incline bench 3x8-12
    reverse close grip bench 3x8-12
    flat bench 3x8-12
    A1-seated preacher curl 3x8-12
    A2-standing French press 3x8-12
    B1-cable pushdowns 3x8-12
    B2-db hammer curls 3x8-12
    cable crossover 3x10
    cable curls 3x10

    FRIDAY - Hypertrophy
    A1-db shoulder press 3x8-12
    A2-db front raise 3x8-12
    B1-1 hand db row 3x8-12
    B2-db Arnold Press 3x8-12
    C1-weighed pull-up 2x8-12
    C2-bb shrugs 2x15
    D1-weighed chin-up 2x8-12
    D2-upright row 2x8-12
    machine row 2x12

    SATURDAY - Hypertrophy
    A1-hack squat 5x12
    A2-seated calf 5x12-15
    B1-lying leg curl 5x8-12
    B2-leg extension 5x8-12
    calf raise 4x8-12

    I haven:t tested my 1RM since I've never wanted to sacrifice a lifting day to do so. So, the numbers are based on my recent bests since finishing the SS practical Programming program. Some lifts I could do a little more, but couldn:t finish all 3 sets, so I'm posting the highest weight I could do while still completing 3x5.

    Bench 3x5 75kg
    Standing overhead press 3x5 52.5kg
    Squat to parallel 3x5 130kg
    Dead Lift 135kg (w/ straps, 125kg w/o)
    Weighed pullups 5kg 15reps

    I keep reminding myself that if I'm 17%bf, at 10%bf, I'd be only 154, since most people at 165 who post lift numbers are much lower bf than me... helps me feel better LOL

    Thanks.
    i think the program looks pretty solid; i don't see any real reason to change it up. Maybe decrease the cardio to 15-20 mins no more than 3x/week and i think you're good to go. Instead of going straight to the SD route; have you tried deloading for a week or two?? I usually hit some PR's when returning to my training regimen to let your CNS, muscles and mind to replenish and recover. But if you are already set on going to SD, just make your diet is down on POINT. Or else it won't do jack (well, it will, but you get my point) and of course have your proper ancillary supports in place.
    PM me about my peptide research findings
  3. Advanced Member
    gaijininjapan's Avatar
    Stats
    5'10"  0 lbs.
    Join Date
    Oct 2010
    Age
    31
    Posts
    650
    Rep Power
    442
    Level
    20
    Lv. Percent
    79.92%

    I've tried deloading and resetting my lifts by 10-15% while I was running the SS program. first time it helped, but afterwards, I just plateaued again at the same weight. The program mentioned is what I'm changing to.

    As for diet, I'm getting ~1300 cal and approx 175g protein from shakes made from whole milk spread throughout the day, adding breakfast (~600cal) from oats, fruit, pb&j sandwich, snack of ham/cheese sandwich (~300cal), school lunch (~800cal), weight gainer after-workout shake (~400cal), pasta dinner w/ yogurt drink (~1300cal), evening snack of 500ml milk (~300cal). hmmmm, That's 5,000 KCal right there.

    Being in Japan, it's not that easy to plan out a proper super spot-on diet, since certain foods are unattainable, or prohibitly expensive. So I do what I can. This plan should net me at least 270g+ protein per day as well as plenty of carbs which I hear SD loves.
    •   
       

  4. New Member
    Dirty music's Avatar
    Join Date
    Dec 2009
    Posts
    303
    Rep Power
    222
    Level
    15
    Lv. Percent
    25.22%

    this is lanye norton's rountine.i also run this and like it alot
  5. Advanced Member
    gaijininjapan's Avatar
    Stats
    5'10"  0 lbs.
    Join Date
    Oct 2010
    Age
    31
    Posts
    650
    Rep Power
    442
    Level
    20
    Lv. Percent
    79.92%

    Well, I found out today that I can't do cable flys since the cables at my gym are so old and unadjustable, then top pair are about shoulder width apart, and the bottom pair are about 2' wider. So I subbed in machine flys and barbell curls for the cable crossover and cable curls.

    Anyone have a better suggestion for replacement movements?
  6. New Member
    Dirty music's Avatar
    Join Date
    Dec 2009
    Posts
    303
    Rep Power
    222
    Level
    15
    Lv. Percent
    25.22%

    i dont do the cable crossovers.i do incline DB /ss incline DB flys.and DB bench /ss with dumbbell pullovers.****s are so cash
  7. New Member
    BeserKeRRRR's Avatar
    Stats
    5'8"  155 lbs.
    Join Date
    Oct 2010
    Age
    21
    Posts
    50
    Rep Power
    76
    Level
    6
    Lv. Percent
    66.85%

    i like this routine alot. 5x5 incorporated is straight up maximizing your strenght. just clean up your diet and do some HIIT for cardio if theres a need, and also take a good multi if you want to take in more protein, which for any bodybuilder it would 1.5x the ammount that you weigh. but good stuff all around
  8. Advanced Member
    gaijininjapan's Avatar
    Stats
    5'10"  0 lbs.
    Join Date
    Oct 2010
    Age
    31
    Posts
    650
    Rep Power
    442
    Level
    20
    Lv. Percent
    79.92%

    will be taking in ~300g per day of protein, and I'm taking opti-men. I don't know if I really need all 3 pills of the multi, but I'm taking it anyways. piss looks radioactive yellow. LOL

    Thanks
  9. New Member
    Dirty music's Avatar
    Join Date
    Dec 2009
    Posts
    303
    Rep Power
    222
    Level
    15
    Lv. Percent
    25.22%

    Quote Originally Posted by gaijininjapan View Post
    will be taking in ~300g per day of protein, and I'm taking opti-men. I don't know if I really need all 3 pills of the multi, but I'm taking it anyways. piss looks radioactive yellow. LOL

    Thanks
    how much do you weigh?i underdose my muti aswell,i take orange triad.the serving size is 6 per day,i only take 2
  10. Advanced Member
    gaijininjapan's Avatar
    Stats
    5'10"  0 lbs.
    Join Date
    Oct 2010
    Age
    31
    Posts
    650
    Rep Power
    442
    Level
    20
    Lv. Percent
    79.92%

    I'm at about 167 when I weighed myself last night.
  11. New Member
    Dirty music's Avatar
    Join Date
    Dec 2009
    Posts
    303
    Rep Power
    222
    Level
    15
    Lv. Percent
    25.22%

    ok,then the 300 is good.you should see some nice gains
  

  
 

Similar Forum Threads

  1. Critique my Routine?
    By getbig89 in forum Training Forum
    Replies: 7
    Last Post: 03-30-2011, 01:40 AM
  2. Please critique my new routine
    By Bile12345 in forum Training Forum
    Replies: 8
    Last Post: 12-28-2010, 11:54 AM
  3. My Routine...critique
    By knucks3man in forum Exercise Science
    Replies: 0
    Last Post: 10-13-2008, 09:47 PM
  4. Critique my routine please
    By Doko in forum Exercise Science
    Replies: 1
    Last Post: 09-08-2004, 04:19 PM
  5. Please critique my routine
    By savagery in forum Exercise Science
    Replies: 11
    Last Post: 02-07-2004, 07:42 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in