critique my routine please

P

powerhouse283

0
i put together another routine im gunna start using... :p

Point of workout: Get ready for my competition that is about 3 months away. Work on my conventional deadlift and strengthen my lower back and ham strings and core because they are weak. I have never really worked abs, lower back, or hammies before either! My maxes are (and were tested months ago) Bench: 315, deadlift: 410, and squat: 385. And i'm NOT wearing a belt for anything anymore. Tired of having to use a belt as a crutch!


Monday:
-Bench press
-wide weighted pullups
-military press
-Some curl variation
-Abs

Tuesday:
-Conventional Deadlifts
-Good Mornings
-Glute Ham Raises
-BB Lunges

Thursday:
-CG Bench Press
-Bent-over Rows
-DB Front/Rear Lateral Raise Superset
-Abs

Friday:
-Full Squats
-Stiff Leg Deadlifts
-Glute Ham Raises
-Calf Raises

hows it look? :rolleyes: put alot of thought into it!
 
well i'm doing 5x5 for most of it. and mostly 3x10 or 3x8 for the assistance exercises. Isn't that more like high frequency? Frequency being the amount of repetitions right?
 
No, your talking about volume. Frequency is how many times you do a lift in a week. Was just saying because your only doing military press, rows, squats, deadlifts, pull ups, etc once a week when usually people do them around twice. Of course I can understand only doing squats and DL's once a week. But if thats what you've been doing and if its working, then keep going at it.
 
PH, I actually think this is a pretty sound program. Although you say your goal is to target lower back/core, there's good variation in the compound lifts between the days where you're hitting every muscle group, working your body as a unit.

Is this a Powerlifting competition?? If so, you're doing a great job.

How does your progression go from volume/load/frequency/variation??

I'll give a rep
 
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