Pointers please!

[Gissurjon]

this is a program i just put together so please give me some feedback. What should i add/ take out and so forth. Thanks

Just got off a low rep high intesity 6 week program and am now switching up for obvious resons.

Info

6'2
195 lbs
9% BF

Bench 1x 310lbs
squat 3x 320 (pothetic i know)
dead 3x 290 (even worse)

I split the program like this, 2 days work 1 off
The bold ones are the main lifts of each day where I tend to go the hardest

Program

day 1 Chest

Barbell bench 5x5
incline bench dumbell 4x6-8
Dips Weighted 4x8-10
Cable Crunch 3xF

Day 2 legs

Squat 5x5
Leg curl 4x8-10
Calf raise smith machine 6x8-10

Day 3 Shoulders

dumbell clean and jerk/press 4x6
Shoulder press 3x8-10
lateral raise 3x10-12
Shrug dumbell 3x8-10

Day 4 Back

Deadlift 3x5
Pull up wide grip 4xFailure
Pull down w grip 3x8-10
Row wide grip 3x8-10


Day 5 Chest

Bench dumbells 5x6-10
decline bench barbell 4x5-8
Dips light weighted hp 4x10-14

Day 6 Back

Clean barbell 5x4-6
Pull up 4xF
Pull down close grip 3x8-10
Row narrow grip 3x8-10
1 arm row 3x8-10

Day7 legs

Bulgarian split squat 5x8-10
leg extension 4x8-10
Calf raise 6xF

Day 8 shoulders

shoulder press barbell smith machine 5x6-8
front raise 4x10-12
shoulder press narrow grip 3x8-10
Shrug dumbell 5x8-10



Thanks!

 

[nova1970sb]

do you take days off?

 

[Gissurjon]

yes sir i lift 2 days in a row and rest one (usually run a couple of miles and streatch on that day)

 

[Flathead]

That routine is like something I've never seen!!! What kind of routine are you targeting i.e BBing, Power Lifting, Strength, etc, etc???

 

[Gissurjon]

That routine is like something I've never seen!!! What kind of routine are you targeting i.e BBing, Power Lifting, Strength, etc, etc???

Really? thank u (lol)

BBing if anything man.
Whats wrong with it flathaed bring it.

 

[davegmb]

I like it, you dont do too many exercises per day and i like the ones you do. I think when you have a day off, it should mean a day off though and no cardio, you could tag the cardio on the end of your workouts.

 

[Flathead]

I'm probably not the best guy when it comes to designing a BBing program. But my biggest reccomendation would be to design a 4d split, that consists of 2 upper & 2 lower days each week. I do like that fact that you have squats & deads split up on their own days. I would get rid of some of the leg iso work and put more emphasis on deads/squats as your primary core lifts. Mind you, this is a power lifter's POV.

 

[MDR]

I'm probably not the best guy when it comes to designing a BBing program. But my biggest reccomendation would be to design a 4d split, that consists of 2 upper & 2 lower days each week. I do like that fact that you have squats & deads split up on their own days. I would get rid of some of the leg iso work and put more emphasis on deads/squats as your primary core lifts. Mind you, this is a power lifter's POV.

I'm with you on the four day split and focusing more on compound movements. But I come from a powerlifting background too, so I'm probably just being redundant. I do know lots of bodybuilders who subscribe to the same theories, though.

 

[PushAndPull]

What's the biggest difference from a powerlifting routine and a BB routine? Besides some olympic lifts. Look at Ronnie Coleman. He's a bodybuilder, but his routines look more like a powerlifter. I know most bodybuilders don't train like Ronnie, but it's hard to say he was doing it wrong. I don't know, i'm lost.

 

[Silver Back]

I'm probably not the best guy when it comes to designing a BBing program. But my biggest reccomendation would be to design a 4d split, that consists of 2 upper & 2 lower days each week. I do like that fact that you have squats & deads split up on their own days. I would get rid of some of the leg iso work and put more emphasis on deads/squats as your primary core lifts. Mind you, this is a power lifter's POV.

This!

I've made awesome size/strength gains on upper/lower splits training eod.

 

[gtbmed]

To the OP, I would get off the smith machine and do more deadlift variations. You could get rid of leg curls and do stuff like Romanian deadlifts or good-mornings. Also, be careful with your shoulders because you're doing a lot of shoulder work.

What's the biggest difference from a powerlifting routine and a BB routine? Besides some olympic lifts. Look at Ronnie Coleman. He's a bodybuilder, but his routines look more like a powerlifter. I know most bodybuilders don't train like Ronnie, but it's hard to say he was doing it wrong. I don't know, i'm lost.

Most powerlifters don't do olympic lifts, but yeah, your point is pretty much true.

Powerlifters will also cycle their programs and taper specifically for strength. Bodybuilders are going to want to taper for size.

In the end the big difference is in what they eat. Powerlifters don't compete in an aesthetic competition so ultra-low levels of bodyfat aren't necessary.

And yeah, I believe Ronnie does something like Westside. But he's equipped as hell so he may not be the best example.

 

[Gissurjon]

"To the OP, I would get off the smith machine and do more deadlift variations. You could get rid of leg curls and do stuff like Romanian deadlifts or good-mornings. Also, be careful with your shoulders because you're doing a lot of shoulder work."


yea I know it looks like it but the only shoulder exercises i really go hard on are the presses, the other ones i go pretty light never burning out. But point taken!

I used to be knee deep in in cleans, deads and snatching back when i played ball and then i got hurt (sliding disk) so i gotta be honest im kinda scared of jumping right into them.

Im gonna look into putin some variations of deads ands squat into it!

Thanks!

 

[MDR]

What's the biggest difference from a powerlifting routine and a BB routine? Besides some olympic lifts. Look at Ronnie Coleman. He's a bodybuilder, but his routines look more like a powerlifter. I know most bodybuilders don't train like Ronnie, but it's hard to say he was doing it wrong. I don't know, i'm lost.

Ronnie is a genetic mutant. He is gifted beyond belief. But for us normal humans I still think there is a great deal of value in the use of compound lifts. As was just stated, I think the main difference is diet and the focus on presentation for bodybuilding. There are some very lean powerlifters too, but for different reasons. Going up even one weight class can change things dramatically. Some guys cross back and forth between powerlifting and olympic lifting, but once you get to a certain level, you usually make a choice. Tough to be competitive in both, because they are so different and require such different skills.

 

[gtbmed]

"To the OP, I would get off the smith machine and do more deadlift variations. You could get rid of leg curls and do stuff like Romanian deadlifts or good-mornings. Also, be careful with your shoulders because you're doing a lot of shoulder work."


yea I know it looks like it but the only shoulder exercises i really go hard on are the presses, the other ones i go pretty light never burning out. But point taken!

I used to be knee deep in in cleans, deads and snatching back when i played ball and then i got hurt (sliding disk) so i gotta be honest im kinda scared of jumping right into them.

Im gonna look into putin some variations of deads ands squat into it!

Thanks!

There's nothing wrong with cleans, deads, and snatches. They are great exercises that require a ton of coordination and recruit a lot of muscles. I've never done DB cleans like you have in your program because they've always seemed a bit awkward and uncomfortable to me.

The main reason I say to be careful with your shoulders is that you are not only doing a lot of direct shoulder work, but you're exercising them indirectly with the bench pressing and cleans.

 

[gtbmed]

Ronnie is a genetic mutant. He is gifted beyond belief. But for us normal humans I still think there is a great deal of value in the use of compound lifts. As was just stated, I think the main difference is diet and the focus on presentation for bodybuilding. There are some very lean powerlifters too, but for different reasons. Going up even one weight class can change things dramatically. Some guys cross back and forth between powerlifting and olympic lifting, but once you get to a certain level, you usually make a choice. Tough to be competitive in both, because they are so different and require such different skills.

Add to that - there are some legit. reasons for powerlifters to carry some extra fat. Among these are improved energy and leverage. There's no reason for a powerlifter to diet down to really low levels of BF.

There's also a difference in the type of assistance lifts each lifter is going to do. Powerlifters do assistance work to help secondary muscles that they feel are weak or that they feel need extra work. They do all their assistance work with an emphasis on improving their numbers. Bodybuilding demands symmetry, so a bodybuilder's assistance work could be said to be a lot more "balanced".

 

[MDR]

Add to that - there are some legit. reasons for powerlifters to carry some extra fat. Among these are improved energy and leverage. There's no reason for a powerlifter to diet down to really low levels of BF.

There's also a difference in the type of assistance lifts each lifter is going to do. Powerlifters do assistance work to help secondary muscles that they feel are weak or that they feel need extra work. They do all their assistance work with an emphasis on improving their numbers. Bodybuilding demands symmetry, so a bodybuilder's assistance work could be said to be a lot more "balanced".

Agree 100%-As a powerlifter I cared about my individual lifts and my weight total, because that is how you are judged. A balanced physique will help you win a bodybuilding show, and means nothing when it comes to winning a powerlifting meet. Reps for a nice analysis!

 

[PushAndPull]

Ronnie is a genetic mutant. He is gifted beyond belief. But for us normal humans I still think there is a great deal of value in the use of compound lifts. As was just stated, I think the main difference is diet and the focus on presentation for bodybuilding. There are some very lean powerlifters too, but for different reasons. Going up even one weight class can change things dramatically. Some guys cross back and forth between powerlifting and olympic lifting, but once you get to a certain level, you usually make a choice. Tough to be competitive in both, because they are so different and require such different skills.

Of course Ronnie is a genetic mutant, but then so is Jay Cutler. There goals are the same and yet they do almost entirely different types of routines. Colemans routines (at least the ones I've seen) consist of a steady diet of free weight compound lifts. So I don't understand the bold part. My question is only about there routines, not there diets or goals. Obviously there goals might dictate how they train, but my question what are the typical differences in their routines.

 

[PushAndPull]

Add to that - there are some legit. reasons for powerlifters to carry some extra fat. Among these are improved energy and leverage. There's no reason for a powerlifter to diet down to really low levels of BF.

There's also a difference in the type of assistance lifts each lifter is going to do. Powerlifters do assistance work to help secondary muscles that they feel are weak or that they feel need extra work. They do all their assistance work with an emphasis on improving their numbers. Bodybuilding demands symmetry, so a bodybuilder's assistance work could be said to be a lot more "balanced".

This was the answer I was looking for

 

[MDR]

Of course Ronnie is a genetic mutant, but then so is Jay Cutler. There goals are the same and yet they do almost entirely different types of routines. Colemans routines (at least the ones I've seen) consist of a steady diet of free weight compound lifts. So I don't understand the bold part. My question is only about there routines, not there diets or goals. Obviously there goals might dictate how they train, but my question what are the typical differences in their routines.

This is a very interesting question. One of the greatest things about bodybuilding is that everyone has to figure out what works for their particular physique. What works for Ronnie probably wouldn't work as well for Jay. I think it is fascinating how many different ways there are to train, and how different people react to different routines. Arnold trained very differently than modern bodybuilders, yet built one of the all-time great physiques. I would suspect all three men learned through trial and error what they needed to do to achieve the balance, symmetry and muscularity to become champions.

 

[Gissurjon]

There's nothing wrong with cleans, deads, and snatches. They are great exercises that require a ton of coordination and recruit a lot of muscles. I've never done DB cleans like you have in your program because they've always seemed a bit awkward and uncomfortable to me.

The main reason I say to be careful with your shoulders is that you are not only doing a lot of direct shoulder work, but you're exercising them indirectly with the bench pressing and cleans.

Yes you're right. The cleans are awkward with dumbells but what saves me is probably the fact i had great clean technique, told so by a guy who trains scandinavian olympians. so im guessing my background in that allowed me to adapt quickly. Only diffirence for me is that i dont "split" to get under the weight and no need to since im never gonna clean as much with DB as BB. Im mad my gym doesnt allow barbell cleaning ( the dropping of the weight isnt allowed) because i want to get back to the weights before i F'd my back up around 115 KG (im from europe).

Talkin about powerlifter/Bodybuilders do you guys know a guy Named Jon Pall sigmarsson? ( world strongest man several times) went from world strongest man to competing in Bbuilding in 2 months consistantly. Died way before his time performing the one lift he loved ...deadlift
They retired the bar he was using and it now sits on the wall.

 

[MDR]

Sigmarsson was a great deadlifter, especially for his height (I believe well over 6 feet). I think he won the world's strongest man four times. He was from Iceland. He competed in a strongman contest in Europe (can't remember what it was called) around the time I first started competing as a powerlifter. It was him and Bill Kazmaier and somebody else, and he won almost every event. I remember he passed away only a few years later. He was a legend in the world of strength and powerlifting competition. I had no idea that he also competed as a bodybuilder. That must have been something to see, because he was a very big guy.

 

[bigsalad22]

i don't mean to be a douche and cut in, but when you are talking about guys like Ronnie and Jay and how they train you also have to take into consideration how they eat and how they supplement. these guys can train the way they do for a few reasons...one is that they are genetic freaks as Pushpull already stated, the other is that they consume probably more then double the amount of calories that most of us do in a day, then of course their's the supplement factor. its not all supps, but we all know guys like that are taking pretty heafty doses so you've got to take that into consideration too. if your gonna talk about training intesity, volume, etc...you've got to think about your recovery capability, and that's heavily based on your daily caloric intake.
Gissurjon....IMHO your program looks a little different then the basic bodybuilding routine most guys go with. that doesn't mean it won't work, and that doesn't mean its wrong. go with it for a while and monitor your results. its different, i like it.
btw...its cool that you posted your stats honestly. so many guys bullshit about what they weigh, how much they can squat/dead/bench, but it seems like you are being pretty honest.

 

[MDR]

i don't mean to be a douche and cut in, but when you are talking about guys like Ronnie and Jay and how they train you also have to take into consideration how they eat and how they supplement. these guys can train the way they do for a few reasons...one is that they are genetic freaks as Pushpull already stated, the other is that they consume probably more then double the amount of calories that most of us do in a day, then of course their's the supplement factor. its not all supps, but we all know guys like that are taking pretty heafty doses so you've got to take that into consideration too. if your gonna talk about training intesity, volume, etc...you've got to think about your recovery capability, and that's heavily based on your daily caloric intake.
Gissurjon....IMHO your program looks a little different then the basic bodybuilding routine most guys go with. that doesn't mean it won't work, and that doesn't mean its wrong. go with it for a while and monitor your results. its different, i like it.
btw...its cool that you posted your stats honestly. so many guys bullshit about what they weigh, how much they can squat/dead/bench, but it seems like you are being pretty honest.

No doubt the doses effect everything, along with calories and everything else you mentioned. I don't think you are being a douche at all, it's an excellent point. Helluva lot of factors involved.

 

[Gissurjon]

Sigmarsson was a great deadlifter, especially for his height (I believe well over 6 feet). I think he won the world's strongest man four times. He was from Iceland. He competed in a strongman contest in Europe (can't remember what it was called) around the time I first started competing as a powerlifter. It was him and Bill Kazmaier and somebody else, and he won almost every event. I remember he passed away only a few years later. He was a legend in the world of strength and powerlifting competition. I had no idea that he also competed as a bodybuilder. That must have been something to see, because he was a very big guy.

I'm from Iceland I grew up whatching this guy. It was Sigmarsson, Kazmier and geoff capes i believe. He would get in a thick coverall suit and ride the bike in the sauna to cut weight. He would cut down to 105 KG (around 230 lbs). I remember when he had a heart attack the whole nation cried.

There are videos of him as a bodybuilder on youtube you should check it out.

 

[MDR]

I'm from Iceland I grew up whatching this guy. It was Sigmarsson, Kazmier and geoff capes i believe. He would get in a thick coverall suit and ride the bike in the sauna to cut weight. He would cut down to 105 KG (around 230 lbs). I remember when he had a heart attack the whole nation cried.

There are videos of him as a bodybuilder on youtube you should check it out.

I'll do that for sure. I'm Norwegian and Danish, so I remember him pretty well. The guy who ran the powerlifting gym I trained at back then was a superheavyweight world champion and held the world mark in the deadlift. I remember Doyle talking about how Sigmarsson was a helluva deadlifter. He was up around 300 as a powerlifter, right? He must have been something else at 230.

 

[davegmb]

Sigmarsson was a great deadlifter, especially for his height (I believe well over 6 feet). I think he won the world's strongest man four times. He was from Iceland. He competed in a strongman contest in Europe (can't remember what it was called) around the time I first started competing as a powerlifter. It was him and Bill Kazmaier and somebody else, and he won almost every event. I remember he passed away only a few years later. He was a legend in the world of strength and powerlifting competition. I had no idea that he also competed as a bodybuilder. That must have been something to see, because he was a very big guy.

Geoff Capes from England? was he the other one you were thinking of, he won it in 1983 and 1985. He was also a big man standing 6 feet 5 ".

Sigarmasson on the left and Capes on the right and some bloke in the middle lol

 

[midwest216]

Spent the day working out yesterday, ran into a buddy whom I've worked out with a few times before. He seems to really know his way around the gym. He spoke to me about my form on certain exercises (cross body hammer curls and wide grip chest press ). He noticed I used momentum during my sets, which is improper and can lead to injuries. He showed me the correct form and I really thought it was cool for someone to notice and offer help. I can lift whole cows but what good is it if my form is wrong. I wish more folks with gym experience would offer advice to the willing to listen. Now once my bicep strain heals, I'll make adjustments to those excercises and rack my pride and do things correctly.

 

[MDR]

Spent the day working out yesterday, ran into a buddy whom I've worked out with a few times before. He seems to really know his way around the gym. He spoke to me about my form on certain exercises (cross body hammer curls and wide grip chest press ). He noticed I used momentum during my sets, which is improper and can lead to injuries. He showed me the correct form and I really thought it was cool for someone to notice and offer help. I can lift whole cows but what good is it if my form is wrong. I wish more folks with gym experience would offer advice to the willing to listen. Now once my bicep strain heals, I'll make adjustments to those excercises and rack my pride and do things correctly.

Good for you for taking the time and listening to feedback. When I first started training I was fortunate enough to be around a lot of experienced guys, and they helped me learn how to lift. I think you called it;if you are willing to listen, it makes it all the more likely that you will get feedback from the more experienced guys around.

 

[Flathead]

Add to that - there are some legit. reasons for powerlifters to carry some extra fat. Among these are improved energy and leverage. There's no reason for a powerlifter to diet down to really low levels of BF.

There's also a difference in the type of assistance lifts each lifter is going to do. Powerlifters do assistance work to help secondary muscles that they feel are weak or that they feel need extra work. They do all their assistance work with an emphasis on improving their numbers. Bodybuilding demands symmetry, so a bodybuilder's assistance work could be said to be a lot more "balanced".

Yes

Agree 100%-As a powerlifter I cared about my individual lifts and my weight total, because that is how you are judged. A balanced physique will help you win a bodybuilding show, and means nothing when it comes to winning a powerlifting meet. Reps for a nice analysis!

And Yes!

 

[MDR]

Geoff Capes from England? was he the other one you were thinking of, he won it in 1983 and 1985. He was also a big man standing 6 feet 5 ".

Sigarmasson on the left and Capes on the right and some bloke in the middle lol

I just remember that both guys dwarfed Kaz. 'Course he wasn't the tallest guy around. That was some show, I remember watching it on tv.