How am I doing?

[Buffalo Blitz]

I would like to know how Im doing and any suggestions for my routine. My main goal is to increase strength and look better.

Im 27 years old, 5'8", and 174-179 pounds

Bench press - 245 x 3 (with good form)

Pullups - 14 without stopping

Standing barbell military press - 115 x 8

squat - 185 x 5

Usually once a month I only workout 3 days in a week just to give myself a little rest....

Day 1
Bench Press - 5 sets of 4-6 reps. The last set I go VERY slow, usually with 205lbs)
Incline Bench Press - 3 sets of 4-8 reps
Cable Crossovers - 3 sets of 8-10 reps
Pec Deck - 3 sets of 8-10 reps
Skullcrushers - 3 sets of 8-10 reps
forward facing dips - 3 sets to failure
20min abs
sometimes I do 100 - 150 pushups an hour or two after Im done at the gym


Day 2
Squats - 4 sets 6-10 reps
Leg Press - 3 sets 4-6 reps
Leg Extension - 3 sets 8-10 reps
Stiff Legged Deadlifts - 3 sets 8-10 reps
Calves
Preacher Curls
Chinups
Dumbell Curls

Day 3 - rest

Day 4
Bench Press - 4 sets 6-8 reps
Standing Barbell Press - 3 sets 4-8 reps
Upright Row - 3 sets 6-8 reps
Dumbell Shrugs - 3 sets
a couple delt exercises with low weight and slow eccentric movements
20min abs
Pushups (usually an hour or two after the gym)


Day 5
Pullups - 4-8 sets to failure
Bent Rows (T-bar) - 3 sets 6-8 reps
Seated Rows - 3 sets 6-8 reps
Pulldowns - 3 sets 8-10 reps
Preacher Curls


I want to make sure Im not missing anything. I don't really feel comfortable doing deadlifts, I know they aren't supposed to be comofrtable but Im not training for the Olympics so its not that big of a deal right now. I don't think Im doing too much I don't really feel that sore I think I could actually do more...


Thanks for any help!

 

[PushAndPull]

What does your intensity and rest intervals look like?

 

[Buffalo Blitz]

I usually lift within 70-90% of my 1RM. I have really been trying to use good form so sometimes its less when I get fatigued.

My rest intervals are usually 30-60 seconds. Sometimes up to 120 seconds after I do a heavier set of bench press or squats.

 

[Intense]

Needs moar squats/deadlifts.

 

[Swfl]

Your legs are definetly your lacking area. I can tell by your max weight's your more concerned with show than go... Your max squat should always be more than your bench, no question about it (unless your back has major issues). Get the weight up on the squat and watch yourself balance out and look better, you'll feel better and wont feel like your missing out or not doing something right. When you do it right, seldom do you need to ask anyone else you just know.

 

[PushAndPull]

I usually lift within 70-90% of my 1RM. I have really been trying to use good form so sometimes its less when I get fatigued.

My rest intervals are usually 30-60 seconds. Sometimes up to 120 seconds after I do a heavier set of bench press or squats.

I could get into the fact that you need to train your lower body more and upper body less but i'm going to skip all that.

It looks like you don't time your intervals and are guessing on the times you take. This has to be the one of the biggest mistakes I see people make. You need to decide on a rest interval for the specific exercise and it's rep range. So you will need a stop watch or something to time yourself so you know when it's time for your next set. This will keep your workouts more consistent and progression more accurate.

 

[CaptainNapalm]

Deadlifts are probably the overall best exercise for full body development, I'd suggest you do it. Your program looks okay but if I were you I'd likely eliminate a lot of the isolation dinky lifts and incorporate some more squats and deadlifts in exchange. If you're not comfortable with deadlifts you can try rack pulls where you lifts the weight from just below your knee. Also, I'd swap one bench press session for a dips (or weighted dips) session.

 

[Buffalo Blitz]

Thanks a lot everybody. I am definitely going to take the advice given here and put it to use. I will have to get used to deadlifting and Im sure I'll enjoy it as much as everyone else. And I agree the dinky isolation exercises are probably a waste of time at this point in my training.

 

[Buffalo Blitz]

Day 1
Bench Press - 5 sets of 3-5 reps
Incline Bench Press - 3 sets 6-8 reps
pec deck/ cable crossovers
skull crushers
weighted dips
pushups

Day 2
Squats - 5 sets 3-5 reps
Leg Press - 3 sets 6-8 reps
Walking Lunges - 3 sets
Stiff Legged Deadlifts - 3 sets
calves + biceps

Day 3 - rest

Day 4
Standing barbell overhead press 5 sets 3-5 reps
DUMBELL BENCH PRESS 3 sets 6-8 reps
upright row 3 sets
weighted dips
pushups

Day 5
DEADLIFTS - 5 sets 3-5 reps
Pullups - 6 sets to failure
T-bar - 3 sets
seated row - 3 sets
Biceps

I will do abs at least twice per week.

My rest intervals will be a full two minutes unless I am doing something I don't consider "heavy". I like to move faster as the workout progresses and decrease the intensity (% of 1RM)

weighted dips and pushups I will do as many as I can.

 

[Buffalo Blitz]

I meant to say 3-5 reps for incline bench press on day 1.