Critique my Lifting Plan

Rage_Phish

Hey All, I jsut recently changed up my lifting routine from StrongLifts 5x5 to a push/ pull split and was looking for advice/ critiques on this new plan. I'm hitting the gym 3-4 times a week and Im alternating bewteeen the 2 routines. I have been doing 5 sets of 5 reps for all exercises. Thanks!

Routine 1
Squat
Bench Press
Shoulder Press
Incline Bench Barbells
Calf Raises
Tri Push Down
Leg Press

Routine 2
Squat
Seated Rows
Lat Pull Down
Bi Curls
T Bar Row
Trap Dead Lift

geebusuk

You probably no more than me, but - I wonder if that's a bit much in one day doing 5x5 (as opposed to a higher reps lower weight body building style plan)?

markymarrkk

I like it, how about adding pull ups every other "Pull" day? I just feel like pull ups are really important.

Rage_Phish

I like it, how about adding pull ups every other "Pull" day? I just feel like pull ups are really important.

I would LOVE to add pull ups, unfortunately it takes pretty much everything I have to just barely do one. I guess I can work on them and hopefully be able to do multiple some day.

Rage_Phish

You probably no more than me, but - I wonder if that's a bit much in one day doing 5x5 (as opposed to a higher reps lower weight body building style plan)?

I'm far from an expert, but I switched from stronglifts because I really thought I could be doing more.

markymarrkk

You probably no more than me, but - I wonder if that's a bit much in one day doing 5x5 (as opposed to a higher reps lower weight body building style plan)?

I'm far from an expert, but I switched from stronglifts because I really thought I could be doing more.

I did stronglifts until I could Bench, Deadlift and Squat 3 rep max 1x my body weight, then I modified it to add in things I enjoyed doing like power cleans and isolation work on delts, arms and back. So far so good.

geebusuk

I'm far from an expert, but I switched from stronglifts because I really thought I could be doing more.

The stuff I've read suggests that on calorie deficit (which I'm presuming you are, as you're not at the end of your ticker), if anything you should be reducing the compound exercises done.

I suppose it's a case of seeing how your body handles the recovery and if you keep making progress.

I'm probably in a similarish situation - a little over bodyweight for 5x on bench - one and a half times on squat and now about 10-15kg of two times on deadlift.

I've ended up with squat/bench/dead lift, squat/pull up/overhead press, squat/power clean/dip.
Then I add maybe some curls etc and abs as I have time.

YoungDoc2B

I like it, how about adding pull ups every other "Pull" day? I just feel like pull ups are really important.

I would LOVE to add pull ups, unfortunately it takes pretty much everything I have to just barely do one. I guess I can work on them and hopefully be able to do multiple some day.

If you can't do a full pullup, what about inverted rows?

Leadfoot_Lewis

5 x 5 for calves? I'd stick to a 8-12 range for calves, biceps, and triceps.

Squats & Deadlifts on the same day-so you're doing heavy Squats 4x a week? I'd do Squats on Push Day and Deadlifts on Pull Day. x2 a week going heavy on Squats & Deadlifts is more than enough (if not too much)

bostonwolf

You probably no more than me, but - I wonder if that's a bit much in one day doing 5x5 (as opposed to a higher reps lower weight body building style plan)?

I'm far from an expert, but I switched from stronglifts because I really thought I could be doing more.

But you understand that "doing more" might not translate into bigger, better or faster gains right?

At a 43 year old guy, doing that workout 5x5 would drain me to the bone and probably take me two hours.

I much prefer the modified 5x5 I do (closer to Reg Park's original plan) that gets me out of the weight room in under an hour.

there are some good plans at the link I added below that might meet your needs and not lead to overtraining as well:

http://www.muscleandstrength.com/articles/forget-steroids-5-fullbody-workouts-for-serious-gains.html

Rage_Phish

I like it, how about adding pull ups every other "Pull" day? I just feel like pull ups are really important.

I would LOVE to add pull ups, unfortunately it takes pretty much everything I have to just barely do one. I guess I can work on them and hopefully be able to do multiple some day.

If you can't do a full pullup, what about inverted rows?

Not sure what those are, I'll have to look them up. Thanks!

Rage_Phish

5 x 5 for calves? I'd stick to a 8-12 range for calves, biceps, and triceps.

Squats & Deadlifts on the same day-so you're doing heavy Squats 4x a week? I'd do Squats on Push Day and Deadlifts on Pull Day. x2 a week going heavy on Squats & Deadlifts is more than enough (if not too much)

Sorry, no i dont do 5x5 for the calves. That one i do 3 sets of 12-15

I think your advice on the squats and dead lifts sounds good. I'll probably do that.

Thanks!

Rage_Phish

You probably no more than me, but - I wonder if that's a bit much in one day doing 5x5 (as opposed to a higher reps lower weight body building style plan)?

I'm far from an expert, but I switched from stronglifts because I really thought I could be doing more.

But you understand that "doing more" might not translate into bigger, better or faster gains right?

At a 43 year old guy, doing that workout 5x5 would drain me to the bone and probably take me two hours.

I much prefer the modified 5x5 I do (closer to Reg Park's original plan) that gets me out of the weight room in under an hour.

there are some good plans at the link I added below that might meet your needs and not lead to overtraining as well:

http://www.muscleandstrength.com/articles/forget-steroids-5-fullbody-workouts-for-serious-gains.html

I do understand the idea that overtraining is not good.

However, I dont feel like i have been over training. It takes me about 1.5 hours which I'm fine with and i dont feel totally drained to the bone at the end. I feel tired, sweaty and like i got in a good workout.

Of course, I'll continue to judge this, and if it gets to be too much, ill make changes of course.

Thanks!

grantdumas7

5 x 5 for calves? I'd stick to a 8-12 range for calves, biceps, and triceps.

Squats & Deadlifts on the same day-so you're doing heavy Squats 4x a week? I'd do Squats on Push Day and Deadlifts on Pull Day. x2 a week going heavy on Squats & Deadlifts is more than enough (if not too much)

I agree with this. Drop the squats on pull day.

geebusuk

My friend who can't do pull ups is doing sets of 5 lat-pull downs and making good progress so far, so that I reckon soon she'll be able to do at least one real pull up.
(She insisted she could before, but failed to deliver when it came to doing a proper one from bottom to top.)

learning2fly4

We split into 4 workouts - each workout starts with one of the big ones (5x5 style), and then goes from there to more isolation exercises (6-8 rep range for 3-4 sets)

Legs - squats
Chest/Tris - bench
Back/Bi - deadlifts
Shoulders - clean and press( or OHP)

Just a thought!

Loftearmen

There isn't enough information written down to indicate whether or not it is a good lifting plan. We need weights, percentages, reps, sets and goals. Since none of this was listed, I am assuming you don't know anything about weight training and therefore shouldn't be making your own training program. Stick with something simple and proven until you learn the ropes. Starting Strength or Stronglifts 5x5.

Rage_Phish

There isn't enough information written down to indicate whether or not it is a good lifting plan. We need weights, percentages, reps, sets and goals. Since none of this was listed, I am assuming you don't know anything about weight training and therefore shouldn't be making your own training program. Stick with something simple and proven until you learn the ropes. Starting Strength or Stronglifts 5x5.

Squats - 195
OHP - 95
bench press - 135
barbell row - 115
deadlift - 225
curls - 65
tri push downs - 50
lat pull down - 70
seated rows - 120
leg press - 260

grantdumas7

There isn't enough information written down to indicate whether or not it is a good lifting plan. We need weights, percentages, reps, sets and goals. Since none of this was listed, I am assuming you don't know anything about weight training and therefore shouldn't be making your own training program. Stick with something simple and proven until you learn the ropes. Starting Strength or Stronglifts 5x5.

Squats - 195
OHP - 95
bench press - 135
barbell row - 115
deadlift - 225
curls - 65
tri push downs - 50
lat pull down - 70
seated rows - 120
leg press - 260

Based on these lifts I would either continue on Stronglifts, Starting strength or The Texas Method.

Loftearmen

There isn't enough information written down to indicate whether or not it is a good lifting plan. We need weights, percentages, reps, sets and goals. Since none of this was listed, I am assuming you don't know anything about weight training and therefore shouldn't be making your own training program. Stick with something simple and proven until you learn the ropes. Starting Strength or Stronglifts 5x5.

Squats - 195
OHP - 95
bench press - 135
barbell row - 115
deadlift - 225
curls - 65
tri push downs - 50
lat pull down - 70
seated rows - 120
leg press - 260

Based on these lifts I would either continue on Stronglifts, Starting strength or The Texas Method.

He's not ready for the Texas Method. Definitely stronglifts or starting strength. He still didn't say how many reps he hits these lifts for but it really doesn't matter. Even if he can do them for sets of ten he's still really, really weak and has a lot of linear progression left in him before he needs a periodized program like The Texas Method.

OP, Stronglifts and lots of food.

Rage_Phish

There isn't enough information written down to indicate whether or not it is a good lifting plan. We need weights, percentages, reps, sets and goals. Since none of this was listed, I am assuming you don't know anything about weight training and therefore shouldn't be making your own training program. Stick with something simple and proven until you learn the ropes. Starting Strength or Stronglifts 5x5.

Squats - 195
OHP - 95
bench press - 135
barbell row - 115
deadlift - 225
curls - 65
tri push downs - 50
lat pull down - 70
seated rows - 120
leg press - 260

Based on these lifts I would either continue on Stronglifts, Starting strength or The Texas Method.

He's not ready for the Texas Method. Definitely stronglifts or starting strength. He still didn't say how many reps he hits these lifts for but it really doesn't matter. Even if he can do them for sets of ten he's still really, really weak and has a lot of linear progression left in him before he needs a periodized program like The Texas Method.

OP, Stronglifts and lots of food.

Thanks for another ****ish response. Clearly stated reps and set in the first post.

JNick77

5 x 5 for calves? I'd stick to a 8-12 range for calves, biceps, and triceps.

Squats & Deadlifts on the same day-so you're doing heavy Squats 4x a week? I'd do Squats on Push Day and Deadlifts on Pull Day. x2 a week going heavy on Squats & Deadlifts is more than enough (if not too much)

I agree with this. Drop the squats on pull day.

Agree as well. Calf work is okay but 5x5 is probably not ideal for that, 8-12 or even 10-12.

Start with Deadlifts, whatever style you prefer, and then since you're doing upper back in there throw some moderate rep Snatch Grip Deadlifts in there and then maybe drop the Cable Rows. The Snatch Grip Deadlifts in addition to be good on leg work actually hits your upper back really really well, was shocked myself.

Also, since you're doing barbell rows consider dropping them for high-rep for DB Kroc Rows.

Loftearmen

Since none of this was listed, I am assuming you don't know anything about weight training

Gotta love people like this on fitnesspal....

At least your biceps are strong, good compensation for your brain being weak.

An experienced lifter would know that sets, reps and percentage of 1rm were necessary to determine the competancy with which their routine was put together. Because of your comment I am also assuming that you don't know anything about weight training, or me for that matter.

Loftearmen

There isn't enough information written down to indicate whether or not it is a good lifting plan. We need weights, percentages, reps, sets and goals. Since none of this was listed, I am assuming you don't know anything about weight training and therefore shouldn't be making your own training program. Stick with something simple and proven until you learn the ropes. Starting Strength or Stronglifts 5x5.

Squats - 195
OHP - 95
bench press - 135
barbell row - 115
deadlift - 225
curls - 65
tri push downs - 50
lat pull down - 70
seated rows - 120
leg press - 260

Based on these lifts I would either continue on Stronglifts, Starting strength or The Texas Method.

He's not ready for the Texas Method. Definitely stronglifts or starting strength. He still didn't say how many reps he hits these lifts for but it really doesn't matter. Even if he can do them for sets of ten he's still really, really weak and has a lot of linear progression left in him before he needs a periodized program like The Texas Method.

OP, Stronglifts and lots of food.

Thanks for another ****ish response. Clearly stated reps and set in the first post.

...and then he stated in a later post that he was not using 5x5 for all exercises

Rage_Phish

Since none of this was listed, I am assuming you don't know anything about weight training

Gotta love people like this on fitnesspal....

At least your biceps are strong, good compensation for your brain being weak.

An experienced lifter would know that sets, reps and percentage of 1rm were necessary to determine the competancy with which their routine was put together. Because of your comment I am also assuming that you don't know anything about weight training, or me for that matter.

Well thanks for all the help pal, I'll take it into co side ration as I move forwars

Loftearmen

Since none of this was listed, I am assuming you don't know anything about weight training

Gotta love people like this on fitnesspal....

At least your biceps are strong, good compensation for your brain being weak.

An experienced lifter would know that sets, reps and percentage of 1rm were necessary to determine the competancy with which their routine was put together. Because of your comment I am also assuming that you don't know anything about weight training, or me for that matter.

Well thanks for all the help pal, I'll take it into co side ration as I move forwars

It really is amazing how this thread went. You ask a question about your strength training program, a competitive lifter with several years experience gives you advice and instead of heeding that advice you mock the lifter. With that attitude you will go nowhere fast, buddy. Maybe next you should go ask a homeless guy how to get rich.

IIISpartacusIII

Hey All, I jsut recently changed up my lifting routine from StrongLifts 5x5 to a push/ pull split and was looking for advice/ critiques on this new plan. I'm hitting the gym 3-4 times a week and Im alternating bewteeen the 2 routines. I have been doing 5 sets of 5 reps for all exercises. Thanks!

Routine 1
Squat
Bench Press
Shoulder Press
Incline Bench Barbells
Calf Raises
Tri Push Down
Leg Press

Routine 2
Squat
Seated Rows
Lat Pull Down
Bi Curls
T Bar Row
Trap Dead Lift

I'd substitute either the seated rows or T bar row for some regular deadlifts or stiff legged deadlifts (with hips kept higher and lighter weight). The trap dead lift is almost duplicating squats and you should try to get some posterior chain work so as to keep your spine well supported with all basis covered.

ahmadfahmy

do 5/3/1 BBB. if you cant do pullups/chinups you REALLY should work on that...

JNick77

Since none of this was listed, I am assuming you don't know anything about weight training

Gotta love people like this on fitnesspal....

At least your biceps are strong, good compensation for your brain being weak.

An experienced lifter would know that sets, reps and percentage of 1rm were necessary to determine the competancy with which their routine was put together. Because of your comment I am also assuming that you don't know anything about weight training, or me for that matter.

Well thanks for all the help pal, I'll take it into co side ration as I move forwars

It really is amazing how this thread went. You ask a question about your strength training program, a competitive lifter with several years experience gives you advice and instead of heeding that advice you mock the lifter. With that attitude you will go nowhere fast, buddy. Maybe next you should go ask a homeless guy how to get rich.

Would you expect a different response? This is MFP, it's just how things go anymore. It's frustrating as hell and you have a ton more experience than I do, must be really frustrating for you.

HelloDan

This is great!

Ask a question, get a really good response from someone who clearly knows what they are talking about, then insult them.

Just for double lolz, in the insult point out that they are not smart, but at least they are big and strong, when the question is about how to become big and strong, thus qualifying them to be perfect for answering the question.

Although suggesting that knowledge of % of 1RPM is useful for planning a routine is not evidence of someone not being smart, in fact quite the opposite, I would say.

Capt_Apollo

OP... there are a lot of programs out there, including strong lifts and 5/3/1. these programs have been developed by people much smarter than anyone here and with a ton of experience and have done all the trial-and-error for you.

you're better off following a pre-existing plan. even wendler lays out a way to break down 5/3/1 into a two-day split.