On the rebound....Any suggestions?

Hey guys, I just wanted to see what you guys have to say about my new routine. First I'll give a little background info, I'm 21y/o 5'9 around 160-165 lbs. I have been powerlifting since i was 17. I was about to compete in the WABDL about 2 years ago, but my lung collasped before I got to compete. This past winter I was finally able to start back into powerlifting. The following routine I created is to build up my base and continue getting stronger troughout my busy summer schedual. I divided into a 2 week cycle following a Upper/Lower/ Upper & Lower/Upper/Lower split. I included biceps with the lower body to even out the workload on training days. Any advise that you have to share would be greatly appreciated.

Week 1 Upper/Lower/Upper

Monday - Bench- Work to 3 rep max and dropsets with 30 sec. rest until 5 consecutive reps are completed.
Military Press - 5x5
JM Press - 4x 8-10
Weighted Chins - 4x10
Bent Over Rows - 5x5

Wednesday - Preacher Curl - 4x8
Hammer Curl - 2x10
Squats - 5x5
Lying Leg Curl - 4x10
Standing Calf Raise - 4x 12-15

Friday - Incline Bench - 5x5
Upright Rows - 5x5
Weighted Bench Dips - 4x 8-10
Close Grip Lat Pulldown - 4x10
One Arm T-Bar Rows - 4x10


Week 2 Lower/Upper/Lower

Monday - Barbell Curl - 5x5
Spider Curl - 2x10
Front Squat - 5x5
Sumo Leg Press - 3x 8-10
Calf Raises on Leg Press - 4x 12-15

Wednesday - Weighted Dips - 5x5
Overhead Dumbbell Press - 5x5
Close Grip Bench Press - 5x5
Wide Grip Lat Pulldown -4x10
Deadlift - 5x5
Shrugs - 3x10

Friday - 21 Curls - 3 sets
Machine Curl - 2x10
Walking Lunges - 3 sets
One Legged Leg Curls - 3x10-12
Standing Calf Machine - 4x12-15

Week 3 - Repeat Cycle

I also include abs at the end of every session.

1. Why do you never work up to a squat max?
2. Why no box squats, deadlift movements or good mornings?
3. Drop sets after you max out?

Edit: nvm, I found the deadlifts hidden away in your back workout.

If this is a powerlifting routine then I think it needs some serious work.

Week 1 Upper/Lower/Upper

Monday - Bench- Work to 3 rep max
Military Press - 5x5
JM Press - 4x 8-10
Weighted Chins - 4x10
Bent Over Rows - 5x5


Front Squats - 5x5
SLDL - 4x10
Standing Calf Raise - 4x 12-15
Wednesday - Preacher Curl - 4x8
Hammer Curl - 2x10

Friday - Incline Bench - 5x5
Dumbbell Bench - 5x5
Weighted Bench Dips - 4x 8-10
Close Grip Lat Pulldown - 4x10
One Arm T-Bar Rows - 4x10


Week 2 Lower/Upper/Lower

Squat - work to a 3 rep max (alternate this exercise with rack pulls, box squats, etc)
Rack Pulls - 5x5
Calf Raises on Leg Press - 4x 12-15
Monday - Barbell Curl - 5x5
Spider Curl - 2x10

Wednesday - Weighted Dips - 5x5
Overhead Dumbbell Press - 5x5
Close Grip Bench Press - 5x5
Wide Grip Lat Pulldown -4x10
Shrugs - 3x10

Good Mornings 5x5
Sumo Leg Press - 3x 8-10
Walking Lunges - 3 sets
Standing Calf Machine - 4x12-15
Friday - 21 Curls - 3 sets
Machine Curl - 2x10

Week 3 - Repeat Cycle

Click to expand...

Here is just a starter for what I would change about your program, I don't have the time and inclination to explain everything at the moment but feel free to ask any questions.

Also, have you ever done any speed work?

And start bulking pronto.

Thanks El Freako...I give these changes a shot. Its better knowing what to change now than later after I started the program. The program Im doing now involves speedwork so thats why I didnt include any. Ill be starting this program in a couple weeks, thats why I wanted it to be critiqued beforehand. Maybe after 6 weeks or so I will work on speed for a week or two also.

Why not include weekly speed work?

True...why not? I could incorporate some weekly speed work. I can drop my percentages on my major movements like bench squat and deadlift to around 50-60% and do 3x10 or even 80% and do 3 sets of triples. Then from there I can work up to my maxes.

I would not add speed work at this stage. I would build raw strength first. Get back up to a descent level and than add speed work. Right now its not necessary imo.