On the rebound....Any suggestions?

[MillerTime03]

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.

 

[El Freako]

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.

 

[El Freako]

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

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.

 

[MillerTime03]

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.

 

[El Freako]

Why not include weekly speed work?

 

[MillerTime03]

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.

 

[philosopher]

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.