Critique, looking to compte

usd610 · Oct 16, 2014

Current Stats
29 years old
6'2" 238lbs and about 10-11%bf

Looking to do my first show around next July and looking to get to around 250lbs by about February. I think i have finally found the type of training my body responds best to which is high volume. Ive designed this program based of other peoples principles that work for me. Also, ive always been afraid of carbs, for the past 8 years ive never really went over 300 a day. Right now I am at about 500 a day on my high days. Not putting on any fat and im up 7 pound these past 2 months. I was wondering if any of the vets and guys that compete could look over this and let me know any ideas you have and how it looks.

Program

Day 1- Chest

1. Incline BB- 15,12,10,10
2. Incline DB superset w/ Incline DB fly- 15,12,10,10
3. Incline Machine press superset w/ flat machine side press- 15,12,10,10
4. Landmine press- 15,15,15,15
5. Flat cable crossover- 15,12,12,12
6. Incline throat press superset w/ DB pullover- 12,12,12,12
7. Optional 4 sets of triceps

Day 2- Back

1. Wide grip pulldowns superset w/ one arm cable rows- 15,12,10,10
2. Deadlifts- 6,6,6,6
3. Rope straight arm pulldowns- 15,12,10,10
4. One arm row variation superset w/ machine row variation- 12,12,12,12
5. One arm HS lat pulldown seated sideways (underhand grip)- 15,12,10,10
6. Yates Row w/ easy bar- 15,12,10,10
7. Hyperextentions-20,20,20,20
8. Optional 4 sets of biceps

Day 3- Shoulders

1. DB shoulder Press- 20,22,18,16
2. DB side raises – 4 sets (1 set= 10 reps light slow, 10 reps heavy, 10 reps light)
3. Machine Shoulder press superset w/ front DB raises- 15,12,10,10
4. Machine reverse fly superset w/ bent over DB reverse fly- 12,12,12,12
5. Behind the neck smith press- 20,20,20,20
6. Shrugs- 20,15,15,15,15

Day 4- Legs

1. Ben Pakulski Weekly squat progression

Day 5- Secondary Chest and Arms

1. Flat BB Bench- 15,12,10,10
2. DB Press/Fly- 15, 12,10,10
3. Incline Cable Fly- 15, 12,10,10
4. DB Overhead Exts- 15,12,12,12
5. Rope pulldowns – 4 sets (1 set= 10 heavy reps, 6-8 light rep with 4 second hold at contraction)
6. SkullCrushers- 4 super slow sets (1 set= 7 reps to behind head, 7 reps to forhead)
7. One arm cable pulldowns-12,12,12,12 (start at opposite chest, extend to side)
8. Preacher Curls superset w/ reverse Curls- 15,12,10,8
9. Incline alternate DB curls superset w/ Spider Curls- 16,16,16,16
10. Rope Curls- 4 sets (1 set= 10 heavy reps, 15 light reps)
11. Smith Machine drag Curls- 12,12,12,12