My workout, Comment Please

S

soccergod

0
Hello, I do this M/W/F.

Bench Press: 3x10
3X(as many as possible) 10lbs higher

Military Press: 3x10

Dead Lifts/Hack Squats: 3x5 at 95 Warm Up
3x8 at 115
3x8 at 135
3x6-8 at 155
3x4-5 at 175

Bent Over Row: 3x10
Curls: 3x10
Close grip bench press: 3x10


For dead lifts and hack squats, i like to do 1 set of deads and then do 1 of squats so i dont have to change weights. I dont take very long breaks like 15 -30 seconds, and If I am not tired i take enought time to put weights back on and start again.

I am trying not to gain mass, because i already look big because of fat. I am 5 ft 9, 159 lbs. 16 yrs old. I really want to lose some BF and add strenght. I am also doing a kind of HIIT running on Tues/thurs/Sat. Sunday i rest.

I only have a barbell, bench press system, and weights.

Can anyone comment on this routine, what do i have missing or wat am i doing wrong?
Any comments welcome please.

Thanks
Soccergod
 
You might want to change your rep range for maximal strength without hypertrophy. Also have more rest time if you are working at the right intensity in the right rep range then you are going to need much more rest than 30 secs.
 
I did my work out today, and thought i would try doing 205 and see how many i could do.
I did my DL and Hack squats last so i was a little tired and only could do 2. I did the 1 rep max and thats 211.

Is 211 for hack squat and dead lift good for me, and i am 159 lbs. 5ft 10?

Is hack squat harder then a regular rack squat?

because hack squat is using your arms to pick it up and in squat you just put it on your back from a rack.

Let me know please
thanks
 
What you can do has less to do with your height and weight and more with your training age.

If you've been lifting for five years and only pulling 211, I'd say it's pretty bad.

If you've been lifting for 4 months, I'd say it's pretty good.
 
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