Please critique my workouts

[niasdaddy2005]

Day 1 chest- Flat bench 4 sets of 4, Close grip bench 4 sets of 5, Incline DB presses 4 sets of 5, tricep pushdowns 5 sets of six, skull crushers 4 sets of 6,

Day 2 Biceps and forearms- Standing BB curl 4 sets of 4, Standing close grip BB curl 4 sets of 4, Standing DB curl 4 sets of 5, Reverse BB curl 4 sets of 5, DB hammer curls 4 sets of 5, wrist curls 4 burnout sets.

Day 3 OFF

Day 4 legs- Any help appreciated need a new leg routine a knee injury has kept me from much work on them.

Day 5 Shoulders and Back- Upright row 4 sets of 5, DB lat pulls 5 sets of 5, Arnold press 4 sets of 5-6, Military press 4 sets of 5, DB lat raises 4 sets of 5, shrugs 5 sets of 5

Day 6 and 7 off.

I do all workouts as heavy as correct form will allow and add weight every week even if only a lb or two. I am just getting back into weight training after a couple lazy years and have been training consistenly for about a year now. I have always been small I wrestled at 129 in high school, am now 25 years old 5'6 165lbs. My bench max is 260, havent maxed out on deads or squats due to knee injury. Thanks for any help.

 

[thesuaveone]

What are your goals with this type of workout program? A little more information is needed to give you a little more complete advice.

 

[niasdaddy2005]

What are your goals with this type of workout program? A little more information is needed to give you a little more complete advice.

I want to enter powerlifting comps next year ( mainly bench press untill my knee has healed completely). My body fat is up right now but if i cut i could drop about 10 lbs to about 155. The reason i mention this is because i want to lift at 165 before gaining the full mass I hope to acheive. I am not concerned about definition i prefer mass but have to keep weight down at the same time. Thanks

 

[thesuaveone]

If power lifting is your desired end game, you should be modeling your workouts after the many 5x5 programs on this site. Compund movements should be your main focus as well as olympic exercises.

I have never personally choosen this route for myself, so I can't give you the best advice other than, keep reading and posting questions here. You will be bound to find the information to reach your specific goals.

Good luck.

 

[niasdaddy2005]

If power lifting is your desired end game, you should be modeling your workouts after the many 5x5 programs on this site. Compund movements should be your main focus as well as olympic exercises.

I have never personally choosen this route for myself, so I can't give you the best advice other than, keep reading and posting questions here. You will be bound to find the information to reach your specific goals.

Good luck.

I plan to give the 5x5 program a try, but want to research it more first. Until then i wanted to learn where my workout is wrong as i dont feel im getting the results i should visually.

 

[Protobuilder]

i dont feel im getting the results i should visually.

What's the scale done over the last 8 weeks or so? If it's stayed the same, don't be surprised that you aren't getting visual results. You probably aren't gaining much muscle if the scale is staying steady.

As for your workouts, go to the training vault sticky and read the info. on Madcow's geocities website. Long story short, putting down your exercises, sets, & reps doesn't tell us whether this week you did 4x4x135 on bench, last week you did 4x4x165 and next week, you'll do 4x4x127. You need a plan for logical, consistent progression. Additionally, many natural trainees of the lighter persuasion (bodyweight, not skin color, LoL) find they achieve better results with higher frequency training. Instead of training chest once a week and blasting it into oblivion with 4 exercises and 25 sets, spread those 25 sets across two or three training sessions.

 

[niasdaddy2005]

What's the scale done over the last 8 weeks or so? If it's stayed the same, don't be surprised that you aren't getting visual results. You probably aren't gaining much muscle if the scale is staying steady.

As for your workouts, go to the training vault sticky and read the info. on Madcow's geocities website. Long story short, putting down your exercises, sets, & reps doesn't tell us whether this week you did 4x4x135 on bench, last week you did 4x4x165 and next week, you'll do 4x4x127. You need a plan for logical, consistent progression. Additionally, many natural trainees of the lighter persuasion (bodyweight, not skin color, LoL) find they achieve better results with higher frequency training. Instead of training chest once a week and blasting it into oblivion with 4 exercises and 25 sets, spread those 25 sets across two or three training sessions.

Thanks for the advice, I dont have my training log handy to give you exact amounts, but I add weight with each workout even if i have to drop a rep until next week. I was more worried about my choice in exercises.

 

[silver_shadow]

concentrate on the big 3: squats/DLs/bench with bent over BB rows (must do) and cleans (optional). assistance work could be weighted decline crunches, chins, dips, CGBP, over head presses. that's in a nutshell - so most of those exercises you listed are actually fine, but the important point is how you choose to train them. as a PL you'd still be better off training squats/DLs as one single group and bench (which includes lats) as another group. furthermore, training each of these groups either 2x or 3x per week is a good idea - whether you prefer a WSB style upper/lower approach or a 5x5/HST/old school full body 3x per week... well that's up to you. do read the training sticky and have a look at how programs can be arranged to get an idea - you don't have to blindly follow those templates.