Critique my routine...

[megad]

I'm starting this routine the day we are released from school in about 3 weeks. Tell me whats wrong with it (I'm sure there's a lot). My goals are to increase my vertical jump, decrease my fat, and slightly increase my upper body strength. Here's my routine:

Day #1 - Legs
Squats 5x5
Bulgarian Squats 2x8
Leg Press 2x8
Calf Raises 3x10

Day #2 - Upper Body #1 - Chest/Tris and Shoulders
Flat BB Bench Press 5x5
Incline DB Press 2x8
Dips 3x5
Overhead DB Press 5x5
Side Laterals 2x8
Front Raises 2x8

Day #3 Rest

Day #4 - Hams/Back/Ect
5x5 Deadlifts
2x8 Powercleans
2x8 Bulgarian Squats

Day #5 - Upper Body #2 - Back/Bis/Abs
5x5 Pull Ups
2x8 Standing Barbell Curls
2x8 Dumbbell Rows
2x8 Vbar pulldowns
2x8 Upright Rows
3x20 Crunches

Day #6 - Spints and Plyos
5x30 meter sprints
2x8 Jump Squats
2x8 (each foot) Running Vertical Jumps (I'll prolly just run towards my basketball hoop and jump as high as I can with one foot)
2x8 Depth Jumps

Day #7 - Rest

Day #8 - Rest

Then I start from the beginning again.
Should I do cleans and deadlifts on the same day?
Tell me everything I need to fix

Thanks alot...

 

[coolcolj]

You are not gonna recover - you have 3 CNS intensive days in a row, and depth jumps at the end of that ---> that screams injury potential!

 

[megad]

I was afraid of that. I'll play around with it when I get home in a couple hours. Do you think I'll make any gains if I do squats only once every 1.5 weeks?

 

[megad]

Damn, church is a killer after deads. I had a hard time trying to stand up throughout the songs, and then the chairs aren't cushioned that well so I always had to change my position, lol.

Anyway, during church I reworked the routine. Here's what I'm doing now:


Day #1 Chest/Shoulds
BB Bench 5x5
Incline DB Press 2x8
Flies 2x8
Dips 2x8
Overhead DB Press 5x5
Side Laterals 2x8
Front Raises 2x8

Day #2 - Legs
Squats 5x5
Bulgarian Squats 2x8
Leg Press 2x8
Calf Raises 3x10

Day #3 - Rest

Day #4 - Back/Bis/Abs
Pullups 5x5
BB Curls 2x8
DB Rows 2x8
Incline DB Curls 2x8
VBar Pull Downs 2x8
Crunches 3x10

Day #5 - Sprints/Plyos
Five 30 Meter Sprints
Jump Squats 2x8
Running Vert Jumps 2x8
Depth Jumps 2x8

Day #6 - Rest

Day #7 - Rest

Day #8
Deadlifts 5x5
Hang cleans 2x8
Bulgarian Squats 2x8
SLDL 2x8

Day #9 - Rest

I'll also be doing basketball related stuff everyday which include working on post moves, foul shots, and low intensity jump shots... nothing that requires a lot of energy.

 

[coolcolj]

A little bit better, but it's still way too BB'er orientated IMO

way too much redudant stuff on the chest day. You will fry your front delts and shoulder joints. 5x5 on bench is a lot. No need for flies, dips, front raises. Put the press and side laterals on another day. Side laterals are useless anyway IMO


You can make gains on squats every 1.5 weeks, as long as you keep hitting the leg muscles during the time in between or else you sure better bomb those squats hard


why so many curls? WHy pullups if your doing chins?!

why leg press when you'ved squatted?! Do the squats right and you won't feel like leg pressing. I would do the abs on leg day myself. Ad some some erectork work for restorative purpose - hyper back extensions, reverse hypers etc on leg day.
Same thing on your deadlift day

RDLs are better than SLDLs. Kinda pointless if your doing deadlifts though, especially snatch grip deads which are better than regular deadlifts for your goals.

 

[megad]

Allrighty... time to rethink this yet again

 

[megad]

Wait wait wait... no flies or dips?
Your saying all I should do on chest day is flats and incline presses? Should I throw declines in there?

 

[Deleted member 33117]

If your only goal is upper body strength do nothing but compound movements for upper body. Flat bench, incline bench, standing barbell press, barbell rows, weighted chins, weighted dips, shrugs.
Stay under 6 reps. Take long breaks between sets. Limit your volume. And train your upper body 3 times a week. Higher reps, short rest intervals, isolation movements and higher volume workouts are more oriented towards bodybuilding, and are useless for gaining power. They will simply tap into your recovery ability, which will reduce the frequincy with which you can train, with very little in the way of strength gains. Avoiding those things will allow you to adapt to each workout much faster, thus you can train more often, and will gain strength faster.
Reduce fat? You didn't mention anything about your diet. Nutrition is not that signifigant to strength gain, but is critical for both muscle gain and fat loss.

 

[megad]

Thanks for the reply and the advice, however, it isn't related to this topic at all, lol.

My goal is lower body strength first, upper body second.

But my diet is going to consist of very clean foods (if i can last), whey + dextrose + water shake after every workout, and maybe some supplements if I ever bring myself to buying them.

 

[coolcolj]

Wait wait wait... no flies or dips?
Your saying all I should do on chest day is flats and incline presses? Should I throw declines in there?

flies? waste of time.
dips are good, but do them on another day.

if you decline then don't flat bench. you're muscles can only need so much per session!

.