Critique my Workout program, advice needed

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    Lightbulb Critique my Workout program, advice needed


    Modification of Rippetoes Starting Strength, someone got advice? I am thinking of gonna do this on my first cycle TestE and Dianabol. But i am really open for suggestions in the jungle of workout routines, ive been sticking to Rippetoe for a couple of months with nice gains, but wanted to do more arm, chest and shoulder work when i start my cycle..

    1 week A B A and then next week B A B and so on
    A
    Squat 3x5
    Bench 3x5
    Deadlift 3x5
    Dips 3xmax(added weights)
    Flyes 2x6-8
    Dumbell press 2x6-8
    Close Grip Bench(drop set) 3x
    Tricep Push Down(drop set) 3x
    Reversed crunches 3xmax

    B
    Squat 3x5
    Military Press 3x5
    Rows 3x5
    Chins 3xmax
    Seated Dumbbell Press 2x6-8
    Barbell Curl 3x6-8
    Preacher Curl (drop set) 3x
    Cable Curl (drop sets) 3x
    Sit Ups 3xmax

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    Quote Originally Posted by TyrO View Post
    Modification of Rippetoes Starting Strength, someone got advice? I am thinking of gonna do this on my first cycle TestE and Dianabol. But i am really open for suggestions in the jungle of workout routines, ive been sticking to Rippetoe for a couple of months with nice gains, but wanted to do more arm, chest and shoulder work when i start my cycle..

    1 week A B A and then next week B A B and so on
    A
    Squat 3x5
    Bench 3x5
    Deadlift 3x5
    Dips 3xmax(added weights)
    Flyes 2x6-8
    Dumbell press 2x6-8
    Close Grip Bench(drop set) 3x
    Tricep Push Down(drop set) 3x
    Reversed crunches 3xmax

    B
    Squat 3x5
    Military Press 3x5
    Rows 3x5
    Chins 3xmax
    Seated Dumbbell Press 2x6-8
    Barbell Curl 3x6-8
    Preacher Curl (drop set) 3x
    Cable Curl (drop sets) 3x
    Sit Ups 3xmax
    that's a lot of volume, do you plan a rest day in between? i'd drop close grips from A, and the cable curls from B. you're getting plenty of chest work from the flat bench and flyes, and tri work from the flat bench, presses and the pushdowns in A. bi's are getting hit pretty heavy in B from the BB and preachers, the chins and also the rows. just because you're on cycle doesn't mean you're superman, you still have to recover.

    good luck...
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    Quote Originally Posted by napalm View Post
    that's a lot of volume, do you plan a rest day in between? i'd drop close grips from A, and the cable curls from B. you're getting plenty of chest work from the flat bench and flyes, and tri work from the flat bench, presses and the pushdowns in A. bi's are getting hit pretty heavy in B from the BB and preachers, the chins and also the rows. just because you're on cycle doesn't mean you're superman, you still have to recover.

    good luck...
    Thanks for your advice bro! i will train Mon, Wed, Fri (was thinking of doing Mon, Wed, Fri, Sun, Thu, Thur, Sat, Mon, so i can get 4 times a week, but maybe ill need the Weekend for recovery? What do you think?)

    If you or anyone else can Critique my Diet check out: my bulking diet thread on Nutrition, woul have linked it but nowhere near 50 posts.
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    Could this program maybe be to much? My left shoulder was killing me in the beginning of Workout B last night, i had to drop Lateral Raise because of it
    I started my cycle two weeks ago(only Test E.) But im not sure, as i maybe my recovery will be much improved when my cycle kicks in?
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    Honestly that program looks like either a power lifters pleasure, or it's modified for gear use. Bench, squat, and deads in one day is terrifyingly harsh, I can't imagine your strength staying up after 1, let alone all 3. I tank you should go back to basics and make a push/pull/leg routine by yourself
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    I might modify it something like this:

    A
    Deadlift
    Over head press
    Pulls ups
    Ancillary (triceps, hamstrings, rear delts, mid traps, shrugs, etc.)
    Core (glutes, anti-trunk flexion, rotational)

    B
    Squat
    Bench Press
    Rows
    Ancillary (biceps, mid-traps, lower traps, single leg quad movement, etc.)
    Core (hip abductors, anti-rotation, abs, etc.)

    Or something to that extent. Rotate around your ancillary and core movements every few workouts.

    Br
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    I love SS, but I do wonder: If you have advanced to the point where your doing a cycle, why are you still doing SS?
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    Quote Originally Posted by ZiR RED View Post
    I might modify it something like this:

    A
    Deadlift
    Over head press
    Pulls ups
    Ancillary (triceps, hamstrings, rear delts, mid traps, shrugs, etc.)
    Core (glutes, anti-trunk flexion, rotational)

    B
    Squat
    Bench Press
    Rows
    Ancillary (biceps, mid-traps, lower traps, single leg quad movement, etc.)
    Core (hip abductors, anti-rotation, abs, etc.)

    Or something to that extent. Rotate around your ancillary and core movements every few workouts.

    Br
    Thanks mate, i changed it up to almost this, and its going alot better
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    Quote Originally Posted by boogyman View Post
    I love SS, but I do wonder: If you have advanced to the point where your doing a cycle, why are you still doing SS?
    Been years since SS, but for my first AAS cycle i was playing around with this modified program, but def too much.
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    Quote Originally Posted by TyrO View Post
    Thanks mate, i changed it up to almost this, and its going alot better
    Right on. Keep us posted.
  

  
 

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