Can someone critique my workout please?

[Itsadeepburn]

Friday Well im 21 years old....never really got serious into lifting until about a year ago, and i was a dumb noob then, had a horrible workout and didnt see many gains. Im 6 feet tall, 201lbs, i dont know what my BF% is. I havent lifted in a while because a close friend of mine died in Iraq, and it tore me up pretty bad. Anyways my main lifts are as follows

-Bench press (5x5) 185lbs
-Deadlifts (5x5) 235lbs
-Squats (5x5) 225lbs
-Standing military press (5x5) 100lbs
-Bent over rows (5x5) 200lbs


Here is my workout

Monday
Flat Bench Press (5x5)
Squats (5x5)
Dumbell Rows (3x10)
3 Sets of crunches and 3 sets of leg lifts

Tuesday
Deadlift (5x5)
Weighted dips (3x10)
As many pullups as possible
30 minutes of cardio

Wednesday
OFF

Thursday
Incline Dumbell press (5x5)
Squats (3x10)
Barbell curls (3x10)

Friday
Standing military press (5x5)
Bent over rows (5x5)
3 sets of crunches and 3 sets of leg lifts
30 minutes of cardio

Saturday and Sunday
OFF


As far as eating clean, i havent been doing that, i have however made sure i am taking in enough protein, but i know im missing my carbs mark, I quit smoking 3 weeks ago, and so far i havent given in, but i do eat alot shittier and sleep alot more. Im gonna sit down and figure out a diet, but for now i just want to know how my workout looks and how it can be tweaked. Any input would be greatly appreciated. Thanks!!!!

 

[enigma4dub]

i dont see anything glaring at me that screams WRONG. However what we need to know is what exactly are your goals. also from what i gather you are a novice lifter, your layout seems like a lot of volume. have you done full body workouts with the compound lifts in the past? Furthermore is this program based around progression and fatigue management? and if so when do you plan on dropping the volume and increasing intensity?

 

[Cynical Simian]

i dont see anything glaring at me that screams WRONG.

Agreed - you have a good selection of lifts and reasonable layout.

The one thing you might want to reconsider is putting deads on the day following your 5x5 squat day. Also, while you might be able to get away with doing 5x5 while your deadlift max is fairly low relative to your other lifts, once it starts shooting up doing 5x5 (all sets the same, near-maximal weight) might leave you feeling like a truck ran over your CNS.

 

[guldukat]

Agreed - you have a good selection of lifts and reasonable layout.

The one thing you might want to reconsider is putting deads on the day following your 5x5 squat day. Also, while you might be able to get away with doing 5x5 while your deadlift max is fairly low relative to your other lifts, once it starts shooting up doing 5x5 (all sets the same, near-maximal weight) might leave you feeling like a truck ran over your CNS.

Excellent point. I was going to say the same thing.

I'd actually dedicate Mon. to bench, dips, pull-ups and DB rows. Tuesday: squat, deadlift, abs. Wed, off; Thurs., incline DB, militaries, rows and curls.
Fri: box squat, reverse hypers, maybe pullthroughs or other assistance work and abs.

Why? As the workout's set up, 4 days of 5 you're working your arms and shoulders pretty hard, and on back-to-back days to boot (Mon-Tues and Thurs-Fri).

And I'm very sorry to hear about your friend, Burn. Hope you're coping with that OK bro.

 

[Itsadeepburn]

Sorry it took so long to reply back, I have been really busy... I took the last week off from the gym, and im gonna start back up monday. I really appreciate all the advice. As soon as i come up with a revised workout ill post it up for you all to see. Thanks again!!

 

[carlsuen]

y don't just opt for the 5x5 itself? it fuctions the same way too.. and since ur so busy, 3 days a week should be better suited for u instead of 4..