critique my workout por favor

[sean14182]

ok so i decided a month ago to hit the weights. for the first 2 weeks i just tried out different excercises to see what i like/how much i can lift of everything.

quick about me/what im looking for. im looking to add as much weight as possible to my upperbody excercises, which i guess who isnt but for me its essential because i'm well below my body weight on bench, and pretty proportionally weak on all upperbody excercises.

i decided a 5 by 5 workout would be best for me judging upon what ive read on this forum over the past week. so here it is.

tuesday
5x5 squats
5x5 bb bench
3x5 db military press
3x7 bb curls
5x5 bent over db rows
4x12 weighted situps

thursday
3x5 squats
5x5 db bench
3x5 bb bench (75%)
5x5 deads
5x5 pull-ups
4x12 weighted situps

saturday
5x5 squats
5x5 bench
5x5 bent over db rows
5x5 bb military
3x7 bb curls
4x12 weighted situps

couple quick notes. i don't like bb rows, i feel like not matter how much i practice technique they hurt my back. i read weighted dips are a good idea but tbh i'm too weak proportionally to perform them adequately. thanks for any help/pointers, you all are a lot of help.

 

[H_T_]

your back is weak, thas' why you don't like them. and, you'll never be stronger than your base. so, if you can't stand with 300 in your hands or on your back, don't ever plan on benching it....

 

[oso0960]

tuesday
5x5 squats
5x5 bb bench
3x5 db military press
3x7 bb curls
5x5 bent over db rows
4x12 weighted situps

thursday
3x5 squats
5x5 db bench
3x5 bb bench (75%)
5x5 deads
5x5 pull-ups
4x12 weighted situps

saturday
5x5 squats
5x5 bench
5x5 bent over db rows
5x5 bb military
3x7 bb curls
4x12 weighted situps

do you do 5 sets across or 5 sets ramping up the weight? if you're doing 5 sets across, this will probably be too much volume for the drug free lifter.

if you do 5 sets ramping the weight, you might be borderlining doing too much volume.

what are your goals? that's a lot of benching, probably much more than necessary.

 

[sean14182]

do you do 5 sets across or 5 sets ramping up the weight? if you're doing 5 sets across, this will probably be too much volume for the drug free lifter.

if you do 5 sets ramping the weight, you might be borderlining doing too much volume.

what are your goals? that's a lot of benching, probably much more than necessary.

my goals for the short term are to add as much weight to the core excercises of my routine, especially bench as i can. my bench is probably my weakest excercise i think thats why im putting so much emphasis on it.

i havent been ramping. i spoke with oen of the trainers at my gym, idk if he knows his stuff but he said with low weight like i'm doing (115 on the bench) ramping wouldnt be as effective.
as far as drugs, ive been taking superpump250 daily and sizeon sparatically...im not sure if when you say drug free you mean drugs or supplements, lol

 

[sean14182]

i was thinking of switching from superpump to the lipoflame/amplify02 stack, since i do a good amount of cardio and lifting... any new lifters try this with success?

 

[fallingeggs]

First, I would say to get on the 3 x 5 beginner program, not the 5 x 5 intermediate.

Second, do not waste too much brain power on supplements.

Other then that it looks like you are heading in the right direction! Look forward to seeing some progress.

 

[sean14182]

thanks for the advice fallingeggs. is it better to start with the beginner instead of the intermediate? because i can handle a 5x5 workout, i wasnt sure if they start you with only 3 sets just because you are a beginner or if there is a physical reason behind it.

 

[riff raff]

thanks for the advice fallingeggs. is it better to start with the beginner instead of the intermediate? because i can handle a 5x5 workout, i wasnt sure if they start you with only 3 sets just because you are a beginner or if there is a physical reason behind it.

the reason that the beginner 3x5 is better is that you will progress much faster than intermidiate . 3x5 = progress every workout
5x5 = progress every week
when you fail to add weight every workout after several resets then you go to the weekly progression.

 

[BigboyAl]

if your new to lifting i think your doing to much work.. 5x5 3 times per week for each lift is to much for you...

 

[fallingeggs]

the reason that the beginner 3x5 is better is that you will progress much faster than intermidiate . 3x5 = progress every workout
5x5 = progress every week
when you fail to add weight every workout after several resets then you go to the weekly progression.

yep, this is the reason why i said it. beginner is more aggressive and therefore faster. That is what you want right? Forget about the whole beginner = pussy thing. Run the 3 x 5 till you fail for a few workouts, then you change to the 5 x 5.