how's my routine look

[TRAPMANJOE]

hey im planning on competing eventually, when i get reliable training partners. im 22 5'11'' 240lbs. ive been training raw but would like to train in gear. here's my routine

mon- heavy bench

bench- wk1-2 3x8, wk3-4 3x5, wk5-6 3x3, wk7 3x2, wk 8- max, wk 9-10 deload then repeat with heavier poundages

secondary-(incline,floor press, board press etc..) pick one and stick with it for the 8 week meso. wk 1-3 3x5, wk4-6 3x3 wk 7-8 none

assistance( heavy tricep,light shoulder)

tricep 1. (close grip,jm press, weighted dips etc..) wk 1-3 3x6, wk 4-6 3x4, wk7-8 none
tricep 2. (v bar pushdowns, tate press, nose breakers) wk1-4 3x10, wk 5-8 3x8
shoulder 1. ( millitary press, push press, db press) ^ same as tricep 2

wed- heavy squat/ speed pull)

squat- ^ same format as bench
speed pulls- 8x1 50-60% of max 3 week waves

secondary- (high bar squats, front squats, leg sled) ^ same format as secondary bench

assistance( hips, abs)

hips1. any form of pull throughs ^ 3x 8-10
abs 1. any ^ 3 x 8-10

friday- speed bench

speed bench- 8x3 50-60 % of max 3 week waves

assistance(heavy shoulder, light tricep)

shoulder 1. ^ same movement as mon. except 3 x 4-6 reps same format as tricep 1. on monday
shoulder 2. side laterals 3 x 8-10
shoulder 3. front raises 3 x 8-10
tricep 1. same movement as tricep 1 on mon. except 3 x 8-10

saturday- heavy pulls/ speed squat

deadlift-^ same format as bench/squat
speed squats- 8x2 50-60% 0f max 3 week waves

seconadary-( sldl's, rack pulls, good mornings) same format as secondary bench/squat

assistance(hamstrings, obliques)
hamstring 1. leg curls 3x8-10
obliques 1. side bends 3 x 8-10

sunday- accesory day( back,traps,rear delts, biceps)

pulldowns- 4 x 8-10
bb or tbar rows 4 x8-10
seated or db rows 4 x 8-10
shrugs 3x8-10
reverse peck deck 3 x 8-10
bent over laterals 3 x 8 - 10
bb or preacher curls 3 x 8-10
hammer or seated incline curls 3 x 8-10

 

[245]

Looks good to me. Very good.
Will you keep the weight the same on all 3 sets of your main exercise or will you increase the weight over the course of those 3?

 

[TRAPMANJOE]

i will generally keep it the same maybe a little heavier on the last set, right now im not doing this routine im gonna be doing a bodybuilding show in 3 months. but will go back to this while bulking.

 

[PHIL HERNON]

PERSONALLY

I DO NOT LIKE IT........LOT OF REDUNDANCY, UN NECESSARY EXERCISES, DANGEROUS MOVEMENTS IN OTHERS........

 

[alecaf]

Heck . . . I'd need a laptop and a
spreadsheet to keep track. But
that's just me.

My unsolicited advice . . . keep it
simple and focus all your effort on
the basic exercises. You will get
where your body can take you.

Thank you my friend but i too can read what phil has posted.

 

[TRAPMANJOE]

your right it is a little overkill, i did get very strong training with this routine though.

 

[ironfreak83]

the biggest flaw i can see in that program would be the very easy possibility of over training. squatting and pulling heavy every week along with all that speed work in the same week is a lot of shit. i would never train more than 4 days a week maximum if you're gonna compete in powerlifting. look into the 4 day standard westside template on elitefts.com. what you've listed looks like a modified version of it, but like Phil said its just too much with too much of the same movements.

also you need to try and alternate heavy good mornings in with your squats on your max effort squat days. those are extremely beneficial in brining your squat up.

 

[Phreezer]

You've got some kind of bastardized version of west side barbell. You're pretty much following west side anyway so why change it? Why not just go and stick with the original program?

Have a Heavy ME UPPER AND LOWER per week
and a Light DE upper and lower per week.

occassionaly do some accessery work but nothing high volume or over taxing.

Read some of Louie's training articles... if you're looking for something with a little more volume than what Louie offers try Dual Factory Hypertrophic training it's a lot of volume and is very similar to west side. Personaly I think it's too much volume and it over trains people but if you get your GPP up you shouldn't have too much of an issue. You just have to do your walking and your sled work.. and get plenty of rest and plenty of food.

 

[TRAPMANJOE]

i decided to keep it simple. im gonna be doing day 1 bench day, day 2 assistance work, day 3 squat/dl, day 4 assistance work.

it will go like this
day 1- bench 4 week waves wk 1-1x2@95%, wk [email protected]%, wk 3-3x3@85%, wk 4- deload 3x3@ 75%. repeat adding 5 lbs each cycle max out after 2-4 mini cycles

me movement-floor press, close grip inc, wide grip etc... pick one and work up to a heavy triple.

delts-(millitary press, front raises, push press...) 3-4 x 6-10

tri's(close grip, jm's, tate press...)3-4 x6-10
rehab- pushdowns 2x20

day 2- lats,r.delts,biceps

pullups-3-4 x as many poss
pulldowns 3-4 x6-10
bent laterals-3-4x6-10
bb curls 3-4x6-10
cardio-20-30 min

day 3 sq/dl
squat- same as bench
deads-wk1 rack pulls 3x2, wk2-speed pulls 8x1, wk3- platform pulls 3x3, wk 4- singles off floor
me movement(goodmornings, sldl's, front squats....) work up to heavy triple
abs- 2 movements 3x10-20

day 4 - upperback, traps, brachials

seated rows-3-4x6-10
bb rows-3-4x6-10
bb shrugs-3-4x6-10
hammer curls-3-4x6-10
cardio-20-30 minutes.

thats it. im planning on trying to get as strong as possible at my new weight class raw @ 220lbs i want to compete in raw comps for a while. eventually when i get serious training partners i'll venture into gear.

 

[TRAPMANJOE]

im gonna log my workouts now. a couple days ago i benched 405 pretty easy raw. havent been focusing on strength at all for the past year lots of circuitr training and super sets. but now the strength bug's biting. i lost over 100 lbs this past year. been clean for 1.5 years i want to do some competitions now and stay @ 220lbs so we'll see how it goes