Please critique my workout

[niasdaddy2005]

undefined Im 25, 5'6, 160 lbs, 1 year consistent training. Goal as much mass and strength as possible while still bein able to cut down to 165 class, want to compete in bench comps. This was todays chest workout. Current bench max is 265.

Flat bench- 5 sets of 3 225 lbs
Close grip bench- 5 sets of 5 185lbs
Incline dumbell press- 5 sets of 5 50lb Db
tricep pushdowns- 5 sets of 5 60lbs
skull crushers- 5 sets of 6 70lbs not including bar
Weighted dips- 5 sets of 6 45lb plate

 

[carlsuen]

u're strong for guy at that weight class.. hats off.. i don't know enough about powerlifting comps to comment.. how many times a week are u training? if one, then i recommend to split it to twice a week and spread the volume out abit..

 

[MsBeverlyHills]

undefined Im 25, 5'6, 160 lbs, 1 year consistent training. Goal as much mass and strength as possible while still bein able to cut down to 165 class, want to compete in bench comps. This was todays chest workout. Current bench max is 265.

Flat bench- 5 sets of 3 225 lbs
Close grip bench- 5 sets of 5 185lbs
Incline dumbell press- 5 sets of 5 50lb Db
tricep pushdowns- 5 sets of 5 60lbs
skull crushers- 5 sets of 6 70lbs not including bar
Weighted dips- 5 sets of 6 45lb plate

if your 160 why would you "cut down" down to 165?? seems to me you s/b on a bulking cycle.

 

[Scotsman]

if your 160 why would you "cut down" down to 165?? seems to me you s/b on a bulking cycle.

I think he wants to bulk up but still be able to easily make weight for contest day, like up to 175 or so.

Niasdaddy- good numbers so far but you need to put up your exact goals and the rest of your workout/training regiment for any real assesment.

Cheers,
Scotsman

 

[niasdaddy2005]

if your 160 why would you "cut down" down to 165?? seems to me you s/b on a bulking cycle.

I just meant I want to gain as much mass as I can without gaining so much that near weigh-ins I cant cut to make the 165lb weight class.

 

[niasdaddy2005]

I think he wants to bulk up but still be able to easily make weight for contest day, like up to 175 or so.

Niasdaddy- good numbers so far but you need to put up your exact goals and the rest of your workout/training regiment for any real assesment.

Cheers,
Scotsman

Ok, that was day 1 chest/tris

Day 2- Biceps/forearms- 5 sets of 5 BB curls 90-100lbs, alternate standing Db curls 5x6 45-50lbs, Hammer curls 5 sets of 5, reverse curls 5 sets of five 60lbs, wrist curls till burnout.

Day 3- Boxing, weighted decline crunches, hyperextensions, leg lifts

Day 4- Upright rows 5 sets of 6, Military press 5 sets of 5 135lbs, 5 sets of 6 front and side DB raises, 5 sets of 5 arnold press and 5 sets of 4 heavy shrugs, Burnout dips.

Day 5- 5 sets of 6 squats, 5 sets of 4 heavy deads, 5 sets of six front and rear leg extensions, Burnout calf raises.

Day 6 and 7 off

 

[xblitz44x]

Ok, that was day 1 chest/tris

Day 2- Biceps/forearms- 5 sets of 5 BB curls 90-100lbs, alternate standing Db curls 5x6 45-50lbs, Hammer curls 5 sets of 5, reverse curls 5 sets of five 60lbs, wrist curls till burnout.

Day 3- Boxing, weighted decline crunches, hyperextensions, leg lifts

Day 4- Upright rows 5 sets of 6, Military press 5 sets of 5 135lbs, 5 sets of 6 front and side DB raises, 5 sets of 5 arnold press and 5 sets of 4 heavy shrugs, Burnout dips.

Day 5- 5 sets of 6 squats, 5 sets of 4 heavy deads, 5 sets of six front and rear leg extensions, Burnout calf raises.

Day 6 and 7 off

You're better off checking the power lifting forum but a better split would be this:

Day 1:
Bench
Bent Row
Push Press

Day 2:
Squat
Dead

Day 3:
Off

Day 4:
Close Grip
Weighted Chins
Pin/Board Presses

Day 5:
Squat
Shrug
Abs

Day 6:
Off

Day 7:
Off

That's it. No pushdowns, no preacher curls, no reverse curls, no upright rows. Leave the fluff crap out of it. Your energy is better spent on the core lifts, especially if you're most concerned about increasing your bench.

 

[Scotsman]

Ok, that was day 1 chest/tris

Day 2- Biceps/forearms- 5 sets of 5 BB curls 90-100lbs, alternate standing Db curls 5x6 45-50lbs, Hammer curls 5 sets of 5, reverse curls 5 sets of five 60lbs, wrist curls till burnout.

Day 3- Boxing, weighted decline crunches, hyperextensions, leg lifts

Day 4- Upright rows 5 sets of 6, Military press 5 sets of 5 135lbs, 5 sets of 6 front and side DB raises, 5 sets of 5 arnold press and 5 sets of 4 heavy shrugs, Burnout dips.

Day 5- 5 sets of 6 squats, 5 sets of 4 heavy deads, 5 sets of six front and rear leg extensions, Burnout calf raises.

Day 6 and 7 off

That is a lot of work to do while bulking, it can be done but, you're going to have to eat a huge amount to keep up.

My split looks like this.

Monday: Chest/abs
Flat bench(varies depending on phase right now 3x5)
Incline bench 3x5
Light machine flys 3x8 more of a stretching exercise
Rear delt flys
Weighted ab work 3x8

Tuesday: Dead and Back
Deads (again variable for now 3x5)
Either seated or bent over rows 3x8
High rows 3x8
Pull downs 3x8

Wednesday:
Cardio 30min now upping to 45 in two weeks.
Abs Leg raises/supination.

Thursday: Shoulders/tris
Pushpress (again variable 3x5 now)
light upright rows 3x8
Lateral raises 4x5
Tricep pushdowns 4x8

Friday: Squats/Bis
Squats (yet again variable now 3/5)
Leg extensions light 3x8
Leg curls 3x8
Calf raises 3x8
Hammer curls 4x5

Sat and Sun: Rest

Cheers,
Scotsman