please stop by and CRITIQUE, thanks!

[JayBee]

Heres the new routine ive devised (based roughly on squats and milk)
please critique. im ecto/meso and gain fairly easily. been lifting strong for 6 months, now.
any, and all suggestions are more than welcome!



monday
stationary bike warmup
squats (atg): 2 warmup sets
1 set of 20 with 150 percent of bodyweight
1 set of 15 with a reduced weight
1 set of 12 with same weight

hack squats: 2 sets of 12



wednesday
aerobic rowing warmup
widegrip Pullups 4x12
bent rows 4x10
curls 3x12
wrist roller 2 sets(superset w/
wrist curls) 15 reps



friday
warm up via jumprope
pullovers 2x12
benchpress 2 warm up sets
1 set of 15
2 sets of 12
close grip Bench 3x10
military press 4x12
clean and jerk 5x12


dietary goals:

increase cals by 500 every week till 5000
(currently at 3000)

around 150 grams of protein a day

suplements are whey and multivitamin.


cardio:
light walks whenever i feel like it, and high rep,
light weight clean and jerks once a week on sunday.


thanks in advance for youre help!


im leaving out deads for a little while untill i can get a bit of coaching on them.

 

[CowPimp]

Looks like a decent routine to me. The only thing I might include is a hamstring-centric leg movement, and possibly some calf work (Although that is definitely optional). You could try power squats if you don't wanna do deadlifts or good mornings. Glute ham raises are also good if you have access to the proper equipment.

Also, don't be afraid to do some heavier weights. There is absolutely nothing wrong with the aforementioned intensities, but it is definitely good to go heavy sometimes. Granted, I am biased here, but I think people with more neutral opinions will agree.

 

[ABLQ2]

do the pullovers after the bench press and before close grip.

maybe try doing a deadlift with dumbells at your side, or inbetween your legs with a wider stance. you wont have to worry so much about your back.

id do power squats, as opposed to olympic (which it sounds like youre doing). you can lift more, and it will bulk you up quicker, methinks.


squats and milk is a good program, but NEVER hold your breath on the squats, like it says to do. thats asking for a hernia.

start a journal, i want to see how this works for ya.