my training program, critique

[jeremys]

monday:

front squats - 3x8
stl deads - 3x8
shoulder press - 2x8
wide grip BO row- 2x10
hanging barbell calf raises - 4x15

wednesday:

bench 3x5
incline bench - 3x6
(need more chest ideas, all i have is a barbell and bench)
barbell curls - 2x8, 1x5 of light, SLOW eccentric(works very well for me)

friday:

yates rows - 3x8
bent-over rows - 3x8
skull crushers - 4x8
shrugs - 3x10

i'd do pullups, but i have nowhere to do them. also, im not going to try full squats or deads yet. my back is only feeling 80-85%. maybe i could do partial deads off a box?

what is the goal of a program like this? increase all lifts 5 pounds every week then sub the stalling lifts with something else?

i'm looking for a general critique also. the goal is size. i will be eating like a goddamned horse and sleeping like a toddler

 

[skaman607]

you could do some wide grip benches, or maybe even try doing pushups at the end of your workout

 

[jeremys]

i think wide-grip benches would be roo risky after a while. pushups dont help much at all. not for me anyways. any more ideas?

 

[DrBones]

You could alternate the angle on the incline...
maybe up the angle by 10% for a couple sets, and decline it 10% for another... if you can't think of anything good for your chest incorporate variety!

 

[jeremys]

nice idea

 

[JOKER47]

For benching options you could do floor presses, close grip press, 4/5 board press or dips between chairs if you don't have access to a dipping station.


.02,
Joker

 

[jeremys]

alright, i'll throw some of those in instead of flat bench once in a while. what could i do for more chest work? should i aim to increase 5 lbs on every lift then switch lifts when they go stale? how do the sets and reps look?

 

[jeremys]

a couple changes i've made:

monday:

bench 3x5
incline bench - 3x6
*STILL NEEED MORE CHEST*
barbell curls - 2x8, 1x5 of light, SLOW eccentric(works very well for me)

tuesday:

shoulder press - 2x8
wide grip BO row- 2x10
upright rows - 3x6
cuban press - 2x10

wednesday:

front squats - 3x8
stl deads - 3x8
hanging barbell calf raises - 4x15
wrist curls - 2x15


monday:

bench 3x5
incline bench - 3x6
*STILL NEEED MORE CHEST*
barbell curls - 2x8, 1x5 of light, SLOW eccentric(works very well for me)

friday:

yates rows - 3x8
bent-over rows - 3x8
skull crushers - 4x8
shrugs - 3x10

 

[revexrevex]

Dips on chest day, replace yates barbell row with cable row, what do you do for triceps?

 

[louden_swain]

Dips on chest day, replace yates barbell row with cable row.

Do not take this advice. Heavy barbell rows are an excellent choice. All you have to do is load the bar and pull it into the waist. . .your lats will grow.

 

[jeremys]

i will keep the heavy barbell movements, i dont have any cables available anyways. for tri's i do skullcrushers. i've done just a couple sets of skullcrushers a week for a while, and i had awesome results

again, sets/reps??

 

[SeekerOfKnowledge]

For Chest why not do a dumbell fly

 

[jeremys]

well, i have 5 pounders and 20 pounders. thats it for db's. i also have some bands. anybody think it would work if i used 20 pounders with minis for flyes and just choked the bands as i needed to progress?

 

[jeremys]

also, would partial deads work? i can do those, not sure how heavy i can go yet though. would they work lower back much or just upper?

 

[jeremys]

this is what i got now:

monday:

bench 3x10
incline bench - 3x10
ultra wides - 1x5
barbell curls - 2x10,
one handed barbell curls - 2x10
barbell curls - 1x8 of light, SLOW eccentric


tuesday:

shoulder press - 2x10
wide grip BO row- 2x10
upright rows - 3x8
cuban press - 2x10


wednesday:

front squats - 3x10
stl deads - 3x8
hanging barbell calf raises - 4x15
wrist curls - 2x15


friday:

yates rows - 3x10
bent-over rows - 3x0
skull crushers - 4x10
shrugs - 3x12


we'll see how this works

 

[teen1216]

Looks solid to me.