Critique my routine!

[gettingstronger]

monday - deadlifts
wednesday - squats
friday - pull ups and dips



Thats it. I will be lifting in 4 sets

1st set = 50% 1 rep max, as many as i can do
2nd set = 75% 1 rep max, as many as i can do
3rd set = 90% 1 rep max, as many as i can do
4th set = 100% 1 rep max
*5th set = super set, i take off weight and rep out as many as i can , then repeat till i reach the original weight i started with*

Going back to basics. Full body workout with only 4 exercises. What do you guys think?

 

[jon3947]

Give us more, we need weight, height, goals, bf% and max weights not just routine

 

[gettingstronger]

Give us more, we need weight, height, goals, bf% and max weights not just routine

My goal is to bulk with strength

height = 5'8
weight = 132lbs
bf= 12%


goal:

weight = 165lbs
bf= 10%


i've recently lost a lot of weight ( been fasting , ramadan ) and thought it would be a great time to re-adjust my work out.

Ive read up on powerlifting and college work out programs.

The above routine seems to be one that cuts through a lot of the bullshyt sold in magazines and stuff about isolation exercises etc etc

In short, u gotta lift heavy and with motion ( compound exercises )


What do you guys think?
Anyone been through a simmilar work out?
Any powerlifters?

 

[EFFORT]

My goal is to bulk with strength

height = 5'8
weight = 132lbs
bf= 12%


goal:

weight = 165lbs
bf= 10%


i've recently lost a lot of weight ( been fasting , ramadan ) and thought it would be a great time to re-adjust my work out.

Ive read up on powerlifting and college work out programs.

The above routine seems to be one that cuts through a lot of the bullshyt sold in magazines and stuff about isolation exercises etc etc

In short, u gotta lift heavy and with motion ( compound exercises )


What do you guys think?
Anyone been through a simmilar work out?
Any powerlifters?

just follow where to start and simple starting diet i made it for people in your exact situation, check the the first 2 post in the vault.

 

[Quiksilver]

It's not the best, but as long as your going ass-to-grass on squats and you use the principle of progressive resistance, then you'll gain some size and strength doing that. It's far better than other workouts I've seen.

I'd rearrange it like this though:

Monday - Squats

Wednesday - Pullups/Dips/Bench press would be good as well

Friday - Deadlifts

Doing squats and deadlifts only 1 day apart is bad idea, you'll burn out real fast. Squats are the hardest movement, so u do them at start of week after 2 days off.

---

At 132lbs, lifting heavy **** is only half the battle. You gotta put that same intensity into eating heaps, plenty of red meat/eggs/vegetables/occasional fruits/oats/potatoes/whey/etc.

 

[Triple T]

http://www.sosuave.net/forum/showthread.php?t=125444

Pick EFFORT's Option A or B. They are both great.

I'm currently on Option A and its working great. I love squatting 3x a week, but thats just me.

 

[Quagmire911]

Squats are the hardest movement, so u do them at start of week after 2 days off.

Deadlifts are the most CNS intensive Thus two days off after deadlifts, before the squats on Monday.

Gettingstronger, I agree with these guys: Use "Where to start". You can sub dips for bench if you want.

Make a log and we can help you out some more.

 

[mrRuckus]

Deadlifts are the most CNS intensive Thus two days off after deadlifts, before the squats on Monday.

Gettingstronger, I agree with these guys: Use "Where to start". You can sub dips for bench if you want.

Make a log and we can help you out some more.

Shrug, I've done squats Monday and Friday and deadlifts Friday after squats with PRs every workout for 18 weeks straight and still going.

A newb can recover plenty quick enough.

Deadlifts on wednesday after 3x5 or 5x5 squats on monday are perfectly acceptable in the texas method, which you should know since I see you on Rippetoe's site (nice videos) And rippetoe's and the version of the texas method i'm doing has them the same day.

 

[gettingstronger]

just follow where to start and simple starting diet i made it for people in your exact situation, check the the first 2 post in the vault.

Thanks alot dude. I saw those routines. Im not sure about squatting 3 times a week. I think that would kill me!

And the other one had isolation exercises and i didnt like it. Not saying theres something wrong with or anything. I dont wana do any isolation exercises untill needed!

You could help me tho by advising me on how many minutes i should rest in between sets of my current program. I am thinking 3 minutes between sets? Am i wrong? right?

btw, i am using your diet program. RAWKS!

It's not the best, but as long as your going ass-to-grass on squats and you use the principle of progressive resistance, then you'll gain some size and strength doing that. It's far better than other workouts I've seen.

I'd rearrange it like this though:

Monday - Squats

Wednesday - Pullups/Dips/Bench press would be good as well

Friday - Deadlifts

Doing squats and deadlifts only 1 day apart is bad idea, you'll burn out real fast. Squats are the hardest movement, so u do them at start of week after 2 days off.

---

At 132lbs, lifting heavy **** is only half the battle. You gotta put that same intensity into eating heaps, plenty of red meat/eggs/vegetables/occasional fruits/oats/potatoes/whey/etc.

Thanks for the tip on the squats and deads!

Im using Efforts simple diet program. That would be excellent for me cos i live near a butchers and getting the amount of meat required is easy.

Deadlifts are the most CNS intensive Thus two days off after deadlifts, before the squats on Monday.

Gettingstronger, I agree with these guys: Use "Where to start". You can sub dips for bench if you want.

Make a log and we can help you out some more.

Thanks bro. Im just gonna stick to dips/weighted dips. Tryna keep everything simple

I should start a long. My routine starts from monday!

eye of the TIGER:box:

 

[Quagmire911]

Shrug, I've done squats Monday and Friday and deadlifts Friday after squats with PRs every workout for 18 weeks straight and still going.

A newb can recover plenty quick enough.

Deadlifts on wednesday after 3x5 or 5x5 squats on monday are perfectly acceptable in the texas method, which you should know since I see you on Rippetoe's site (nice videos) And rippetoe's and the version of the texas method i'm doing has them the same day.

I was just re-iterating what Alex told me once in relation to how that was set up. Not saying that you can't do it differently, you can if volume and intensity are regulated.

 

[gettingstronger]

Thanks for all the replies here bro's.

After some research about strength training/mark rippetoe/stronglifts ..i opted to go for the 5x5 program. Looks pretty cool. Ihave been doing that for the past few weeks.

My weight is at around 141lbs~ right now and im happy with what im gaining with so far. Looking forward to more and more gains!!!!!!!


my diet is:

9am - 3 scrambled eggs , two whole meal bread + peanut butter , 200ml milk + 1 tbsp of evoo (extra virgin olive oil)

11am - 2scoops whey in 1/4 pint milk, banana, evoo

1pm - chicken, veggies, oats,1 tbsp evoo

3pm - 1 tin of tuna ( 130g ) in 2 wholemeal bread pieces, peanut butter in 2 whole meal bread peices, fruit/almonds

6pm - chicken, bread, tomatoes, cucumber,200 ml milk, 1 tbsp evoo

9pm - 200ml milk + oats + 3 raw eggs + 1 banana + 1 tbsp evoo, all blended into a shake.

10-11pm - sleep. ( maybe have oats 30 mins before bed )




Lemme know if i can improve it or not. I shall change whats needed!