Power cage and Barbell set - critique my routine please!

  1. Power cage and Barbell set - critique my routine please!


    Mon/Wed/Fri

    not including warmups....

    BB Squat 2x5
    BB Deadlift 2x5
    BB Bench Press 2x5
    BB Row 2x5
    BB Military Press 2x5
    BB Curls 2x5
    BB Close Grip Bench 2x5

    I was thinking of adding upright rows but I figure rows hit the traps enough anyway....thoughts? Does this look decent?


  2. I would probably take out the curls and close grip bench.. But what type of intensity will you be doing this work out at? I know for me I wouldn't be able to recover to do heavy work every other day.

  3. I'll be trying to progress every workout. I did it last night and feel fine. I'll have to gauge my recovery but does this seem like a good enough starting point? Hitting all muscle groups, etc?
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  4. Yeah it's a good starting point. As long as the weight is going up and you're making progress it's good. If you do stall which will happen at some point, look into madcow 5x5 or 5/3/1. Pretty good beginner/ intermediate level programs.

  5. why not use a proven program?

    if you want to stick with that i would drop the curls and close grip. and i would alternate bench with overhead and rows with pullups.

    also, what is your progression plan? what is the starting percentages? do they change over the course of the week?
    you can call me "ozzie" for short.

  6. Why alternate bench with a shoulder lift? I have overhead presses in there. I was just going to start somewhat low and try to progress 5lbs each workout.

  7. Quote Originally Posted by thewolf49 View Post
    Why alternate bench with a shoulder lift? I have overhead presses in there. I was just going to start somewhat low and try to progress 5lbs each workout.
    cause that would be 2 pressing movements to 1 pulling movement. in the long run that will lead to an imbalance and possibly shoulder issues. time always reveals problems in your program. so dont have them in the first place.
    you can call me "ozzie" for short.

  8. Quote Originally Posted by asooneyeonig View Post
    cause that would be 2 pressing movements to 1 pulling movement. in the long run that will lead to an imbalance and possibly shoulder issues. time always reveals problems in your program. so dont have them in the first place.
    Ok - thanks for the info!

  9. I'm with following a more proven routine and maybe breaking the exercises up more over the week, but if your head is set in that then, I might think twice about adding #5 every W/O since in only a month you will be adding #60 to the lifts (you may hit a wall pretty quick!?) and a slower progression may garner longer and better/smoother results. Think longer term IMO. You may want to squat hard on Monday, but DL hard on Friday for instance. So doing a more HLM set up too maybe something to ponder!?
    Also iso exercises for say arms may respond better to 3x8-10 reps instead of say x5's.

  10. Quote Originally Posted by asooneyeonig View Post
    why not use a proven program?
    this..........there are so many programs out there i dont know why people must make soemthing up instead of starting off right

  11. Can anyone suggest a full body 3x/week routine then?

  12. Quote Originally Posted by thewolf49 View Post
    Can anyone suggest a full body 3x/week routine then?
    Starting Strength (Mark Rippetoe) would be a great progam if you have not spent much time around a barbell or if you have spent some time in the weight room look at Jim Wendlers 5/3/1.

  13. You would not have to necessarily do say, cleans or the like, but a more simple layout spreading what you have over the 3 days might work better and you can put more focus into 3-4 exercises, pushing harder say 1 or 2 of them, than say 7-8 every other day.
    You want to try and keep things interesting by seeing gains and progressions happen, so if you load up on too much and cannot see progress, sometimes (if not many times) it leads guys to doing to much switching or CRCing and even worse, quitting altogether.

    Simple Example
    Day 1:
    Squats 3-5x5
    Standing OHP's 3x5-8
    Rows 3x8
    Arms 3x8-10
    Abs 2x12-20

    Day 2:
    Flat BP's 5x5
    Leg Presses 3x8-10
    Chins 3x5-8
    Forearms/Grip work


    Day 3:
    Deadlift 2x5
    Incline Presses or OHP's 3x8
    Rows or Pull Dwns 3x8
    Arms 3x8-10
    Abs 2x12-20


    You are hitting the major body's mass and compound exercises 2/2-1/2 times per week. As you get more and more into the program and are adding weight and intensity, you can squat hard say Monday, but do Leg presses with lighter intensity on say Wed. then hit DL's medium heavy that Friday, but then the next week medium up on the squats to hit a heavy DL session the next Fri. This way you can drag a cycle of gaining out longer and add weight to the bar weekly at first (especially on the big stuff) and a pound or so a week on the smaller groups and say arms etc.
    As you get more advanced and learn how your body responds to certain lifts etc. you can move into more advanced protocols, add in say cleans or more explosive moves change programs after cycles etc. and such, but IMO it is important to keep the big 5-7 compound exercises always in the foreground, trying to add weight, in order to gain strength and mass (if that is mostly your goals!?)
    Also as you get more advanced you may want to break up the W/O's into upper and lower body splits.

  14. Thanks! But I only have a barbell set to work with.

  15. K...

    Day 1:
    Power Squats 3-5x5
    Standing OHP's 3x5-8
    Rows 3x8
    Arms 3x8-10
    Abs 2x12-20

    Day 2:
    Flat BP's 5x5
    Then lighter squats 3x6-10
    Rows 3x5-8
    Forearms/Grip work


    Day 3:
    Deadlift 2x5
    Incline Presses or OHP's 3x8
    Rows 3x8
    Arms 3x8-10
    Abs 2x12-20

  16. Quote Originally Posted by thewolf49 View Post
    Can anyone suggest a full body 3x/week routine then?
    Practical Programming by Mark Rippetoe. Excellent beginner full body barbell workouts in that book. Wish I knew about this book when I was a beginner as I ended up wasting years of training on BS "bodybuilding" workouts

  17. Quote Originally Posted by thewolf49 View Post
    Thanks! But I only have a barbell set to work with.
    That's all you need, my friend
  

  
 

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