Can you guys help critique my routine?

gaijininjapan

Active member
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.
 
gaijininjapan said:
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.
Click to expand...

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. :sgrin:
 
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.
 
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?
 
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
 
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
 
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
 
gaijininjapan said:
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
Click to expand...

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
 
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