Weight routine critique

darkguardian419

Hi all,

Looking for some constructive/destructive criticism (I can handle it) towards my weight lifting routine. Some basic stats:
I'm 24, 260lbs, about 28%BF (navy method) 5'11". I've been lifting for about 2 months every M/W/F.
I have prior experience from when I was 17 in highschool football, and my lifting partner has been lifting for about 10 years regularly. We both know and practice proper form. My question is not the how, it's the what,when, where, how many, etc.

Currently we alternate weeks.
Week 1 being 1-3RM (strength)
Week 2 is 8-10 reps (endurance)
Week 3 is 3-6 reps (hypertrophy)
Week 4 is 8-10 reps (endurance)
Repeat.

These numbers aren't set in stone, but this is the baseline we follow.

The lifts we do (in no particular order) are: flat/incline/decline bench, BB rows, OHP, squat, hack squat, deadlift (sumo and regular), and lat pulldowns.

We lift every M/W/F with moderate cardio every Tuesday and Thursday.

I prefer to do compund lifts with minimal 'machine' use.

The primary goal right now is weight loss while maintaining LBM. I'm not looking to enter a competition, I don't care if I look nice without a shirt, I just need to hit 22% body fat in a short amount of time, and I thoroughly enjoy lifting.

ETA: a 'routine' might help... our typical set is:
Monday: flat bench, bent-over BB rows, hack squat
Wednesday: Incline bench, OHP, Squat
Friday: Decline bench, lat-pulldown, deadlift.

JeffseekingV

Are you supersetting those lifts?

Sarauk2sf

With regard to the routine, imo, an undulating periodization is better, in other words, do strength and hypertrophy in the same week.

Your terminology is wrong.

= power
3 - 6 = strength
8 - 10 = hypotrophy range.

How long does your routine take?

darkguardian419

Sorry for the late reply,

@ Jeff when we can... the gym I go to is typically packed when I get there. I'd love to do more, but the afternoon isn't an option

Sara: thank you for the correction How would I go about doing strength and hypertrophy in the same week? Looking at the numbers, it looks like shifting to a 5/3/1 would achieve that.

Would you recommend sticking to alternating weeks, or is that more of a personal preference thing?

Our routine typically takes about 60 minutes. We try to limit our time between sets to 1 minute or so, but we work with most of the people at the gym, so conversations tend to start up every now and then.

Hendrix7

do you keep a workout log/journal with all your weights, reps and sets?

darkguardian419

do you keep a workout log/journal with all your weights, reps and sets?

That's what I use MFP for I'll log lifting as cardio with 1 calorie burned (typically an inappropriate name) so I can quick see what days I worked out on, and can look at my lifts from there.

I also log everything on Fitocracy, and that list (now) includes warm up sets and any extra I do as well.

Sarauk2sf

I would stick to a full body for now to be honest. I *think* 5/3/1 has an option for that. I will post it when I find it.

darkguardian419

I would stick to a full body for now to be honest. I *think* 5/3/1 has an option for that. I will post it when I find it.

Woot! Thank you for your time :drinker:

Sarauk2sf

I would stick to a full body for now to be honest. I *think* 5/3/1 has an option for that. I will post it when I find it.

Woot! Thank you for your time :drinker:

Here you go...and the title is a bit of a misnomer with the word beginner in it as intermediate lifters can also benefit from this program.

http://www.jimwendler.com/2011/09/531-for-a-beginner/

Monday

Squat – 5/3/1 sets/reps
Bench – 55%x5, 65×5%, 75%x5
Assistance work

Wednesday

Deadlift – 5/3/1 sets/reps
Press – 5/3/1 sets/reps
Assistance work

Friday

Bench – 5/3/1 sets/reps
Squat – 55%x5, 65%x5, 75%x5
Assistance work

"keep the assistance work to a minimum"

I would recommend reading the blurb in the link.

For the 5/3/1 format, this is a good link:

http://www.muscleandstrength.com/workouts/hardcore-look-at-jim-wendlers-5-3-1-powerlifting-system.html

Also, this is a good link to calculate your starting numbers (make sure you check the 90% box):

http://www.strstd.com/

darkguardian419

Saved to my phone, thank you soooo much

Sarauk2sf

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