New routine, what ye think?

Tonto86

Alright folks,

Have been looking for a new routine after 3 months of a full body 5x5. Came across this on a app called jefit. Might give it a go, what ye think?

Monday (chest/triceps)
Flat Bench
Incline Bench (on smith machine)
Decline Bench (this is ment to be chest dips but there's no dip in my gym :mad: )
Machine Fly
EZ Bar lying Tricep Extension
Triceps Rope Pushdown

Wednesday (back/biceps)
Deadlift
Bent over row
Widegrip lat pulldown
Barbell Curl
Incline Dumbell Curl
Alternate Hammer Curl

Friday (legs/shoulders)
Barbell Squats
Barbell Lunge
Barbell Shoulder Press
Dumbell Shoulder Press
Dumbell Lateral Raise
Barbell Shrugs

I also do abs on 1 or 2 days which is a variation of kettlebell exercises i use dumbells for


As said i'm finishing a full body routine very loosely based on stronglifts. Currently lifting 65/70kg on bench, squat 160kg (this may be higher, i switched to squat machine 3 weeks ago to mix it up and lifting 250kg on it) over head pressing 55kg and deadlifting 130kg.

Cheers :pac:

gymsoldier

1: Why only two exercises for Triceps over the smaller Bicep which has three?
2: I dont think Decline is entirely nessecary.
3: Id go with DB flye over machine.
4: Only three exercises for back?
5: Only two exercises for legs??...
6: Again over emphasis on shoulders with legs day.
7: Your squat seems so far advanced (160kg) compared to your other lifts (130kg deadlift), are you getting to parallel?

There just some of the things I dont really like about your proposed programme. Id give the Jefit app a rest I think lol

squod

What's a squat machine?

Pace2008

squod wrote: »

What's a squat machine?

We had one in my GAA club's gym. From what I recall, you duck in under it and push up from there. You don't have to control the weight on the way down, the ROM is ****, and you can lift silly weights with it.

The Davestator

Op, programme is pretty good IMO. Yes, theres too much shoulder work but other than that it's in line with the majority of 3 day splits I've seen. Personally I like less exercises and more sets but that's just me.

Tonto86

Cheers for the replies.

All is taken into consideration, gonna throw more legs in there and maybe loose some shoulders.

As for my squat being higher then the rest of my lifts.... just have freakishly strong legs i guess Always seem to be able to throw size onto them very easily.

@pace your right on the squat machine, its the upside down job like the pic below.... without having to control you can lift stupid weight with it, my 1rm must be 300kgish

:pac:

Brian?

That's a leg press, not a squat machine. Every time you call it a squat machine you make baby Jesus cry.

Leg presses are grand, but you shouldn't be doing them instead of squats. Unless there is some issue that prevents you from squatting.

I completely disagree with the others who said it's a good program. With the weights your lifting you would be better off stucking with a decent strength routine. Did you stop gaining strength on stronglifts? If so, try Madcow5x5.

squod

Tonto86 wrote: »

@pace your right on the squat machine, its the upside down job like the pic below.... without having to control you can lift stupid weight with it, my 1rm must be 300kgish

It's a leg press. Big difference. Also the model in the pic has the back-rest positioned to give himself little range of movement. If that's your set up you'll be hitting 500kg before the month is out. A positive superman.

Use the oly bar and powercage, squat deep. That's my advice.



http://www.exrx.net/WeightExercises/Quadriceps/BBFullSquat.html

BadCharlie

squod wrote: »

Use the oly bar and powercage, squat deep. That's my advice.

I have a powercage at home, and do squats twice each week. Only 3 weeks ago i started going Deep as in bum getting close to the ground. I find it takes me about 4 days to recover from it. If i do squats and running in the same day my legs are so dead i cant go faster then 8kph on the running machine :P.

So ya go deep to give your legs a good work out.

Cole

No pull ups:eek::) I just have a thing about them, have to incorporate them into every workout.

I'm a fan of the bodyweight stuff - dips, press ups, hindu presses, pistol squats etc. and you can always make them harder by adding weight....if you're feeling adventurous.

acerelic

No idea how anyone can call this a good routine.

The goal can't be strength because your only doing the main compound lifts once a week.
On the other hand it can't be a bodybuilding type routine because you exclude a lot of minor muscle groups.

What exactly is the goal?

You never gave numbers for reps or sets.

gymsoldier

acerelic wrote: »

No idea how anyone can call this a good routine.

The goal can't be strength because your only doing the main compound lifts once a week.
On the other hand it can't be a bodybuilding type routine because you exclude a lot of minor muscle groups.

What exactly is the goal?

You never gave numbers for reps or sets.

Each individual compound lift (Deads, Squats, Press, Bench) once a week is ok for a strenght programme, take 5/3/1 for example.
And what would you call the "minor muscle" groups?

Tonto86

I do sets of 3, aiming for 8 reps in each, 120 second rest on compounds, 60 seconds on everything else

Parsley

Tonto86 wrote: »

As for my squat being higher then the rest of my lifts.... just have freakishly strong legs i guess Always seem to be able to throw size onto them very easily.

"freakishly strong legs" deadlifting 130kg? i'd put a fiver on saying your squats should be deeper.

Tonto86

Parsley wrote: »

"freakishly strong legs" deadlifting 130kg? i'd put a fiver on saying your squats should be deeper.

They are very very very close to parallel... your right tho. Gonna throw some weight off and try to get my arse below the knees :pac:

Mellor

It's the crease at your hips below knees not arse.
If you arse isn't below your knees either now they are a good bit off.

Not putting you down, when i first heard of "parallel". I squated high for a while until I asked how its judged for comps/correct form etc

Or maybe you were just using arse for the craic

Brian?

Tonto86 wrote: »

They are very very very close to parallel... your right tho. Gonna throw some weight off and try to get my arse below the knees :pac:

"Very very very close to parallel" is squatting high I'm afraid. Is there a reason you're not squatting below parallel, e.g. mobility, flexibility, technique?

Tonto86

briankeating wrote: »

"Very very very close to parallel" is squatting high I'm afraid. Is there a reason you're not squatting below parallel, e.g. mobility, flexibility, technique?

I'm gonna say technique.... its feels like that's as low as I can go without lifting my heels.

Legs day is friday.... I'm leaving the gym with me arse on the floor

squod

Tonto86 wrote: »

I'm gonna say technique.... its feels like that's as low as I can go without lifting my heels.

Legs day is friday.... I'm leaving the gym with me arse on the floor

Plenty of folks squat in their' trainers. Sets up an imbalance in your structure like. Try squat in your socks. Forget about big weight for a while. Rome wasn't built etc.

Brian?

Tonto86 wrote: »

I'm gonna say technique.... its feels like that's as low as I can go without lifting my heels.

That could be down to any of the three though.

acerelic

gymsoldier wrote: »

Each individual compound lift (Deads, Squats, Press, Bench) once a week is ok for a strenght programme, take 5/3/1 for example.
And what would you call the "minor muscle" groups?

Unless I'm misunderstanding Tonto is saying it's a 3x8 type routine.
I can understand with 5/3/1 when you are working up close to max weight that doing the main compound lifts (squat, deadlift, bench and overhead) once per week might be adequate but with lighter weights ...
I should perhaps retract my "I don't know how anyone can call this a good program" comment. Slightly harsh.

Tonto86

Just back doin legs today, dropped the weight a fair bit to work on form. Down to 90kg (bout 100kg 1rm) but im as low as i can go.... feels like my calfs are the bit lettin me down but sure with a a bit of work ill be right back up to 160kg

Tried squatin in my socks, works a hell of a lot better, feel my balance is much better and not liftin my heels

cheers for the advice!

:pac:

Tonto86

Just wondering, is it ok to do two days of this routine together? i.e. workout Monday, Tuesday, Friday?

Will be a once a month, otherwise ill be stickin to day on, day off

itsallaboutheL

*unsubs from forum*