Routine/Training Assistance Needed

[tenxyearsxgone]

Greetings all. I have been strength training seriously for the past year. I mean I still drink and party on the weekends, i'm a 24 year old single guy, come on now. Anyway I've implemented severall Westside principals and strength routines with limited success.

Stats:

Height: 5'11
Weight: 185

Bench: 300
Squat: 375
Deadlift: 500

Total: 1175

I've attached a routine I will be starting this upcoming week. I've been given advice in the past from super-heavyweight competitors and I just feel none of it worked because the needs of my body are much different than theirs.

Please feel free to critique my routine and offer advice. I would like to get my bench up to mid 300's in the next few months, a 405 squat, and near a 600 deadlift. I do no have the luxury of bands, GHR machine etc, I may get chains from a friend and can make my own box/boards if need be.

Thanks in advance,

TYG

Routine below:

**broken link removed**

 

[alan1973]

Greetings all. I have been strength training seriously for the past year. I mean I still drink and party on the weekends, i'm a 24 year old single guy, come on now. Anyway I've implemented severall Westside principals and strength routines with limited success.

Stats:

Height: 5'11
Weight: 185

Bench: 300
Squat: 375
Deadlift: 500

Total: 1175

I've attached a routine I will be starting this upcoming week. I've been given advice in the past from super-heavyweight competitors and I just feel none of it worked because the needs of my body are much different than theirs.

Please feel free to critique my routine and offer advice. I would like to get my bench up to mid 300's in the next few months, a 405 squat, and near a 600 deadlift. I do no have the luxury of bands, GHR machine etc, I may get chains from a friend and can make my own box/boards if need be.

Thanks in advance,

TYG

Routine below:

**broken link removed**

first off, I would try to separate dead and sqaut day further apart.
switch your wednesday and friday.
It has been a long time since I have competed (bad knees, bad back, bad car accident) so I cannot really comment on much of anything else cuz it may be outdated, but i do have a routine that i can send ya if you are interested that really worked for me.

 

[Sesshomaru]

Yeah Id make W into F. The routine allows for progressive loading which is fine, but the bigger concern is "what are your weaknesses?" The exercises are ok for general routine but if they are not specific to your weaknesses, then youre not going to get what you hope out of this routine.

 

[tenxyearsxgone]

How do you figure out your weaknesses?

 

[alan1973]

How do you figure out your weaknesses?

have someone first watch your form.
someone that knows what they are doing too.
how old are you?
how much time do you have to dedicate to this?

 

[tenxyearsxgone]

I'm 24. I have 3-4 days a week to dedicate to this. I am thinking about adding a 4th day for ab work maybe forearms as well for grip strength.

 

[alan1973]

I'm 24. I have 3-4 days a week to dedicate to this. I am thinking about adding a 4th day for ab work maybe forearms as well for grip strength.

one way to get weaknesses is to work out with straps and a belt (only for use on the real heavy sets)
with that little time, my workout might not help.
remember assistance workouts and once you have done your first warmup set for a particular bodypart, do not warm-up that body part again. that's just over training.
for example, some will do 5 sets of bench with 3 of those sets as a warm-up and then do the exact same on incline.....why?
just do your 2-3 heavy sets since you are already warmed up!
but remember, it is your body and no two people are the same.