Check my noob str training routine

[DegenerateSteve]

I've been lifting for a while so I went for a 3 day split over a brand new full body split since my nervous system shouldnt really need that much to adapt from training for aesthetics to training for increasing 1RM. If you look in nutrition I also am in the process of cleaning my diet up and key'ng it in. I dont much care about getting huge but would like low Bf with my str gains (I know cutting and bulking are opposite goals and doing one means the other will suffer) that being said here is my routine, I got it from Jim Stoppani.

workout 1 squat day (monday)
squats 5x5 at 85% of 1rm
1 set of 25-30 with 45-50% of the 85%

leg press 5x5 with 85% 1rm
1 set of 25-30 with 45-50%

leg extension 5x5 with 85% 1rm
1 set of 25-30 with 45-50%

standing calf raise 5x25-30
cable wood chopper 5x25-30

workout 2 bench day (wednesday)
flat bench 5x5 with 85% 1rm
1 set of 25-30 with 45-50%

incline bench 5x5 with 85% 1rm
1 set of 25-30 with 45-50%

barbell shoulder press ( I use dumbells to protect my rotator)5x5 with 85% 1rm
1 set of 25-30 with 45-50%

close grip bench 5x5 with 85% 1rm
1 set of 25-30 with 45-50%

standing crunch 5x8-10

workout 3 deadlift day (friday)

deadlift 5x5 with 85% 1rm
1 set of 25-30 with 45-50%

romanian deadlift 5x5 with 85% 1rm
1 set of 25-30 with 45-50%

lying leg curl 5x5 with 85% 1rm
1 set of 25-30 with 45-50%

barbell row 5x5 with 85% 1rm
1 set of 25-30 with 45-50%

barbell curl 5x5 with 85% 1rm
1 set of 25-30 with 45-50%

incline reverse crunch 5x15-20

the purpose of the burnout is that fully exhausts the muscle and makes sure all the fibers are hit, when they reasearched it the xtra 25-30 on the end gave people better str gains.

 

[WeekendWarrior]

My thoughts

I would never do heavy leg extensions, it's bad for the knees. Then again I would never do a 5x5 routine with any isolation exercise.

The bench day looks close to impossible. If you have an accurate 1rm, then 85% is heavy. A 5x5 is good for strength but it still has a bit of volume to it. On top of it you're going to add a set of 25-30. Your not going to be able to maintain the 85% 1rm intensity throught the workout.

No pull-ups or dips?

I think 5/3/1 would be a better choice for you.

 

[DegenerateSteve]

thanks for your input and yea, the leg extensions do hurt my knees a little. I dont do all chest with an accurate 1rm, I do it for the flat bench, but for incline i do as much as I can with the fatigue and forced sets. why do you prefer 5, 3 1,? not disagreeing it def looks like it would cut my workout times down.

 

[WeekendWarrior]

5-3-1 is a real program that focuses on progression.
Here is a free copy
jim wendler 5-3-1 - Download - 4shared

 

[Gissurjon]

I believe a barbell shoulder press that is performed using dumbbells is called a dumbbell shoulder press. And you are almost certainly not going to be doing 5 sets of 5 reps with 85% of your 1 rep max on the incline, not after doing so on the flat bench, unless of course your rest period between the two exercises is 2+ days.