Revised workout schedule please critique

[niasdaddy2005]

Main goals 2x bodyweight bench, 3x bodyweight dead, can only gain about 10-15 lbs and compete in the 165lb when ready for competitions. My stats bodyweight 155lbs body fat really low right now, 5'6, 26 years old. Been lifting consistantly for a year, but have a few years lifting total.
Bench max-270
Dead max- 280 ( low i know but just started deads).

Mon.- Chest/tris- Flat Bench 4 sets of 3 at 230lbs ( add a rep to each workout until i reach 5 then add five lbs and go back to 3 and repeat), Pause bench 4 sets of 4 at 200, close grip 3 sets of 5 at 190, standing tricep ext 4 sets of 4, Weight dips 45lbs till burnout.

Tues.- Abs- weighted declines, hanging leg raises, and boxing.

Weds.- Legs.- Deads 135x10, 185x8, 200x6, 215x4, 235x3, Squats- 4 sets of 8-10 with low weight because of knee injury, Front and rear leg ext (a rehab lift), weighted calf raises 4 sets of 5

Thurs- Same as Tuesday

Friday- Flat bench same as mon but add a rep to each set, incline DB press 4 sets of 5 50lbs, Decline Db press 4 sets of 5, Skull crushers 4 sets of 5 heavy, Weightd dips to failure, Burnout on tricep kick backs.

Sat- Shoulders and biceps- Military press 4 sets of 5, 4 sets of 5 heavy shrugs, Front bar raises4 sets of 6, side lat raises 4 sets of 6, Standing bb curl 4 sets of 5 90-100lbs, Standing alt Db 4 sets of 6 45lbs, wrist curls to burnout

Sun- off

 

[niasdaddy2005]

Main goals 2x bodyweight bench, 3x bodyweight dead, can only gain about 10-15 lbs and compete in the 165lb when ready for competitions. My stats bodyweight 155lbs body fat really low right now, 5'6, 26 years old. Been lifting consistantly for a year, but have a few years lifting total.
Bench max-270
Dead max- 280 ( low i know but just started deads).

Mon.- Chest/tris- Flat Bench 4 sets of 3 at 230lbs ( add a rep to each workout until i reach 5 then add five lbs and go back to 3 and repeat), Pause bench 4 sets of 4 at 200, close grip 3 sets of 5 at 190, standing tricep ext 4 sets of 4, Weight dips 45lbs till burnout.

Tues.- Abs- weighted declines, hanging leg raises, and boxing.

Weds.- Legs.- Deads 135x10, 185x8, 200x6, 215x4, 235x3, Squats- 4 sets of 8-10 with low weight because of knee injury, Front and rear leg ext (a rehab lift), weighted calf raises 4 sets of 5

Thurs- Same as Tuesday

Friday- Flat bench same as mon but add a rep to each set, incline DB press 4 sets of 5 50lbs, Decline Db press 4 sets of 5, Skull crushers 4 sets of 5 heavy, Weightd dips to failure, Burnout on tricep kick backs.

Sat- Shoulders and biceps- Military press 4 sets of 5, 4 sets of 5 heavy shrugs, Front bar raises4 sets of 6, side lat raises 4 sets of 6, Standing bb curl 4 sets of 5 90-100lbs, Standing alt Db 4 sets of 6 45lbs, wrist curls to burnout

Sun- off

Is it that bad?

 

[BiggT]

I would imagine you'll see fast DL progress, as from your numbers, it looks like you spent the majority of your time training bench.....if that 270 bench is RAW, you probably are at an EASY + 2x's bodyweight bench in a shirt now provided you know how to lift in a shirt.

Do you plan on lifting equipped? If so, bag the pause benches....Louie Simmons even said it himself, that a pause is simply a rule, not a show of strength, and a bench shirt takes care of initiating the lift anyway. Weighted dips are great.....close-grip bench is too.....you may want to look into board pressing if lifting equipped, rack lockouts are a good assistance lift for some (I never got much from them myself).....you'll have to train the BP different than the DL, your DL is so bad right now that anything you do will get it moving in the right direction, your bench is much farther along and won't go up as easy.....don't waste your time on triceps kickbacks, they are gay and useless, lol.

You should squat before DL.....do you plan on BP/DL meets?? I may have missed that earlier, in that case, you can probably control bodyweight better if you're not pushing your squat......other than that, everything looks okay.....I can't say enough that lat raises are useless, but if you like 'em, they're harmless enough.....your approach is good, progressive overload. You should do well.....best of luck.

 

[niasdaddy2005]

I would imagine you'll see fast DL progress, as from your numbers, it looks like you spent the majority of your time training bench.....if that 270 bench is RAW, you probably are at an EASY + 2x's bodyweight bench in a shirt now provided you know how to lift in a shirt.

Do you plan on lifting equipped? If so, bag the pause benches....Louie Simmons even said it himself, that a pause is simply a rule, not a show of strength, and a bench shirt takes care of initiating the lift anyway. Weighted dips are great.....close-grip bench is too.....you may want to look into board pressing if lifting equipped, rack lockouts are a good assistance lift for some (I never got much from them myself).....you'll have to train the BP different than the DL, your DL is so bad right now that anything you do will get it moving in the right direction, your bench is much farther along and won't go up as easy.....don't waste your time on triceps kickbacks, they are gay and useless, lol.

You should squat before DL.....do you plan on BP/DL meets?? I may have missed that earlier, in that case, you can probably control bodyweight better if you're not pushing your squat......other than that, everything looks okay.....I can't say enough that lat raises are useless, but if you like 'em, they're harmless enough.....your approach is good, progressive overload. You should do well.....best of luck.

Thanks for the advice. All my lifts are raw, have never used a shirt. I think it would be fun to get a max wearing one, but i think all lifting should be done raw ( excluding safety gear). Im eliminating the kickbacks like you said. Any advice on what i should be doing for shoulders is gretly appreciated. Yeah i hope to do both Bench and dl in competition. Have only been deadlifting for a couple months and its becoming my favorite lift and the workout i look forward to most.

 

[BiggT]

For shoulders, just press....I prefer standing presses....you can push press or strict press either in the front or from behind the neck......Something would be BTN Push Press (5x5, add weight each set), then strict press to the front (3x8, add weight each set)....thats it, no raises or crap.....then you can shrug and do the biceps work.

 

[niasdaddy2005]

For shoulders, just press....I prefer standing presses....you can push press or strict press either in the front or from behind the neck......Something would be BTN Push Press (5x5, add weight each set), then strict press to the front (3x8, add weight each set)....thats it, no raises or crap.....then you can shrug and do the biceps work.

my way has left me with pretty shitty shoulders so ok i will do that, thanks again.

 

[niasdaddy2005]

my way has left me with pretty shitty shoulders so ok i will do that, thanks again.

BiggT will you please post your current routine?

 

[BiggT]

http://www.elitefitness.com/forum/showthread.php?p=6703224#post6703224

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