Criticise my workout routine change PLS!!! Too much?

jorgetiagosantos3

Hi all.

I know the post is quite long but I would love to hear some of your opinions. My main concern is having too much volume on my workout, which could lead to overtraining or recovery problems.

I already introduced myself in the appropriate forum, however for convenience I will give a short background here. I am a former swimmer and former semi-professional rugby player. During that time I used to hit the gym as part of my sports training and was about 85kg. However when stopped (about 7 years ago due to injury) gained 20kg (44lbs) on the first year and 40kg (88lbs) more in the next years till this summer.

Currently I'm 29 yo, 125kg (275lbs), aprox 35% bf (meas by bioelectrical impedance). Since last June I lost aprox 20kg and 5% bf by doing 3x week cardio, 3x week stronglifts 5x5 (SL5x5) and getting my nutrition checked. I hope I can continue to loose weight and get fit again.

As stated I am doing SL5x5 for the last 3 months, together with cardio 3 times a week. ATM my chest, shoulders, arms and mainly upper and mid back are getting quite defined (not shredded ofc with my bf% but the muscle contours are quite visible). My fat looks like it is accumulated mainly around my midsection (stomach, hips, "love handles" and upper tighs).

I was thinking in modifying my workout a bit by adding some extra high rep acessories circuit training after the SL5x5 workout and would love some opinions.

Currently my main lifts stats are:

• Squat ............. 5 X 137.5 kg (303 lbs)
• Bench press ... 5 X 95 kg (209 lbs)
• Deadlift ......... 5 X 185 kg (407 lbs)

Reasons to change:

1. lateral and rear shoulders seriously lagging compared with chest, front shoulders and traps (and even compared with tri / bic)
2. would like to have a higher volume program with some isolation exercises for the areas of my body that are already a bit defined bc faster growth in such body parts could already be quite noticeable and distract from "fat" lower abdominal / buttocks / upper tighs.

The new workout would be (takes aprox 1h20 to 1h30 per session):

Every week alternate the Tues/Sun workout with the Wed workout.

Mon

• Futsal (indoor soccer) 1-2h

Tue

• SL5x5 workout (squat, bench press, pendlay row)
• circuit train 3 sets of 12 to 15 reps:
  • barbell bicep curls
  • decline skullcrushers
  • cable cross overs or flies

Wed

1. Rest, maybe light cardio

Thur

• SL5x5 workout (squat, overhead press, deadlift)
• circuit train 3 sets of 12 to 15 reps:
  • shoulder lateral raises
  • 45* back extension
  • face pulls with emphasis on rear deltoid

Fri

• high intensity cardio
• circuit train 3x8 to 10:
  • alternate pull ups and chin ups
  • hanging knee raises
  • parallel bar dips
  • bosu ball plank 60s

Sat

• Rest

Sun

• SL5x5 workout (squat, bench press, pendlay row)
• circuit train 3 sets of 12 to 15 reps:
  • barbell bicep curls
  • decline skullcrushers
  • cable cross overs or flies

Thanks in advance for your help!

Cheers,