Thread: Critique me please

I work out with a partner BTW.

If I were doing that workout I would swap day 2 and 3 around. Working out legs and give your upper body a rest. Bench press on day 1 works the back and triceps pretty well. I work out 4 days a week isolating upper and lower body movements. Good luck. Jason

do power clean before squats.

or you can try, PC+deadlifts.

I would much rather do squats first. I like to have all of my energy to do squats. They are the bread and butter of my leg routine. Also I dislike very much deadlifting and power cleaning. I would just soon dead a good amount of weight and keep them seperate. Just my 2c

So you all think its decent?

I think it would work, looks like not to much volume. I would maybe add some lunges or something on the final day, also cut the sets on your deads down to no more than 4, hell I would do 2 or 3 and go balls to the wall. No need for all of those sets. I know I do 3x3 on it sometimes and it takes me over and I am through.

Using movements that you seem to like here is what I think would work well.

Day 1

Power cleans 5 x 5

Flat bench press 10, 8, 6 and or pushups
DB or BB rows 10, 8, 6
Skull crushers, 10, 8, 6
stabilization work- rollouts, planks, bird dogs- whatever 2-3 sets

Day 2

Squats (front or back) 5 x 5 one week 8-10 x 3 sets the following week

One unilateral movement (lunges, step-ups, bulgarians or pistols)
If you go 5 x 5 on squats do 8-10 x 3 sets on your unilateral movement

Circuit
DB or BB overhead presses (low reps one week/ high reps the following week)/ calf raises (15, 12, 10, 8)
Stabilization work

Day 3

Deadlifts 5x5 / 8-10 x 3 -alternating each week (regular deadlifts one week, single RDL's the next week

Pull-ups 3 sets of 6 or more (you could try L-ups)
DB rows or BW rows (alternate higher reps with lower reps, or 10, 8, 6)
CG chinups or hammer curls 3 sets 8-10
Stabilization work

Rest intervals 60 sec /90 sec/ 2-3 min
Just some ideas...

Nicely put together BB. very nice indeedy.

Thanks BakerBoy. As for the the rest inervals. Does that mean 1st set rest 60secs, 2nd set rest 90sec, third 2-3 mins?

Originally Posted by Doublebase

Thanks BakerBoy. As for the the rest inervals. Does that mean 1st set rest 60secs, 2nd set rest 90sec, third 2-3 mins?

No. It means those are the rest intervals that you could work with.
When you do the 5 x 5 movements I would stick to the 2-3 min range except for cleans which you could use 90 sec.
The rest of the stuff depends on what you are training for. Just start with higher rest intervals to begin with and see how they feel. Exercises like step-ups are tough for most people- even if you are just using moderate weight- so you may have to keep those RI's higher at first but as you progress with the exercise you could either decrease the RI's or keep the same RI's and either add another set, more reps or additional weight.

What is the reason to change up the sets and reps bi-weekly? Why shouldn't I just do 5x5 all the time or 3 sets of 8-10 all the time? Thanks for all the input.

Originally Posted by Doublebase

What is the reason to change up the sets and reps bi-weekly? Why shouldn't I just do 5x5 all the time or 3 sets of 8-10 all the time? Thanks for all the input.

You could do it like that too if you want I just think it works out better and is more interesting to do it the way I have it. Take a look at Sweet Dell's journals she does something similar- ask her how she likes it.

Originally Posted by Double D

I would much rather do squats first. I like to have all of my energy to do squats. They are the bread and butter of my leg routine. Also I dislike very much deadlifting and power cleaning. I would just soon dead a good amount of weight and keep them seperate. Just my 2c

i personally find it hard to do PC after squats. I do prefer doing PC first because of its explosiveness.

I like the combination od DL+PC because they are similar movements that complement each other quite well.


again, its just different people with different preference.

i suggest try for your self and find out which way you like more.