Pls critique my routine. Overhead press or flat bench ?

[jinxeng]

Please critique my routine:

Monday
5x5 - Deadlift
3x8 - Barbell rows
3x8 - DB one arm rows
5x5 - curls

Wednesday
5x5 Flat bench
3x8 Close grip bench
3x8 Weighted Dips
3x8 Shrugs

Friday
5x5 Squats
Ab work
forearms

My goals is to become bigger and stronger. I'm having dilemma between doing flat bench or overhead presses. Any pros and cons betw the two ? I do want boulders shoulders though. Thanks

 

[the koala]

first up, i wouldn't do one armed db rows when you have already done barbell rows
and i wouldn't do close grip pressing after flat bench pressing


and secondly, how does your periodization look like? do you pick a weight and if you can get 5x5 with it you add weight next week?
or do you start at a certain percentage of your 5x5 max and work up from there?

also, you could use some, not much, hamstring/glute work, and i would add some ab work on monday


as for overhead pressing,... i wouldn't substitute it for flat benching in general, as a suplemental exercise i never really got much carryover to flat bench pressing, but it sure is a fun exercise


hope i could help

 

[wnt2bBeast]

i wouldnt call that a PL routine..thats a 5x5 with a little more volume..
I would look at doing a very basic westside rouitne if you are looking to be come a powerlifter