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Old 05-10-2011, 01:50 AM   #1
Metalwizards
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Default Critique my routine

Hi, so I am new to these forums and I've been working out consistently for about 10 months. I did starting strength for the last 7-8 months and recently completed it.

I plan to run a few cycles of Madcow in about 2 months, but for now I am trying out a new routine that avoids back squatting 3x a week and works in front squats and few other different work outs.

My main goal is to continue gaining strength while adding just a slight bit of vanity and variety to the mix.

Mon:
Front Squat 3x5
Romanian DL 3x5
OH Press 3x8
3x5-8 pullups

Wed:
Incline dumbbell press 3x8
BB bench press 3x5
weighted dips 3x5
10x2 gorilla explosive pushups

Fri:
Chinups 3x10
dumbbell bent over rows 3x8
Rack pulls 3x5
Sumo DL heavy 1x5
Light hang/power cleans

My main goal is here is to balance my lagging parts while keeping up my other lifts; my back is still pretty weak compared to my chest, thought my dl is decent. I am doing Romanian dl's to work my hamstrings, but would prefer another ham compound if possible. Would front squats and low bar back squats be an even better setup?

I also wouldn't mind another shoulder compound shoulder exercise, anything but upright rows (which kill my shoulder). I am considering front squatting 3x a week, because my front squat is 90lbs lower than my back and wouldn't mind getting it higher.

What do you guys think?
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Old 05-10-2011, 01:55 AM   #2
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Hi, and welcome to the forum!

Your front squat will always be somewhat lighter than your back squat.

Overall I think that routine looks good, though I'm no expert on full body workouts.
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Axle clean-press: 100 kgs (220 lbs)
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Deadlift w/Barbell: 180 kgs (397 lbs)
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Farmers walk: 240 kgs (530 lbs), 50 feet
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Old 05-10-2011, 06:00 AM   #3
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Bump.
There's plenty of guys here with full body experience.
Can anyone help the OP?
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MY LOG

PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
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Old 05-10-2011, 07:50 AM   #4
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Quote:
Originally Posted by Metalwizards View Post

Mon:
Front Squat 3x5
Romanian DL 3x5
OH Press 3x8
3x5-8 pullups

Wed:
Incline dumbbell press 3x8
BB bench press 3x5
weighted dips 3x5
10x2 gorilla explosive pushups

Fri:
Chinups 3x10
dumbbell bent over rows 3x8
Rack pulls 3x5
Sumo DL heavy 1x5
Light hang/power cleans


What do you guys think?
Welcome to the forum. I give you credit for sticking with Starting Strength for that long. Nice work. It can be hard to structure workouts without knowing where your lifts are currently at. Some guys are squatting 400 after a year and some 250. If you wouldn't mind, let us know about where your lift totals ended on Starting Strength.

Now, about program structure...

First off I would say that after 10 months all bodyparts and lifts are lagging.
I always recommend keeping the best lifts in a workout because they help keep a program balanced, and they are the best for overall development. You have some a solid structure, but it does need back squats. I would still run them once a week. If you want variety, try a few sets of both on your leg day.

Your front squat will always be 90 pounds lower than your back squat. This isn't a weakness. It's normal.

Exercise order needs some tweaking. I wouldn't suggest performing heavy sumos after rack pulls. In fact, at this stage in your training I wouldn't recommend rack pulls. Especially with all the pulling moves you currently have on Friday (deadlift, cleans). Drop the rack pulls and move pull ups to Friday.

Your hamstrings will get decent stimulation from back squats and sumo deads. If you want to dump RDLs that's ok, but I would add in something like leg curls, or glute ham raises if you know what they are.

Shoulders you could add in Arnold presses, front plate raises, or one arm dumbbell presses.

Mon:
Squat 3x5
Romanian DL 3x5
OH Press 3x8
Arnold Pres or Front Plate Raise


Wed:
Incline dumbbell press 3x8
BB bench press 3x5
weighted dips 3x5
10x2 gorilla explosive pushups

Fri:
Sumo DL heavy 1x5
dumbbell bent over rows 3x8
3x5-8 pullups
Light hang/power cleans
Chinups 3x10

Finally, remember that lagging bodyparts/lifts improve via progression of weight, and that takes time and not volume. So don't feel like you have to add in a lot of extra work to focus on one bodypart. 10 months isn't really a lot of time.

In addition, there are many other factors that could be impacting progress such as technique or a weak lower back. Both of these will improver over time.
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Last edited by BendtheBar; 05-10-2011 at 08:03 AM.
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Old 05-10-2011, 01:11 PM   #5
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Hey thanks, I'll do a little altering. I am 5'9 and weigh 150 right now and my lifts are:

squat 225lbs 3x5
deadlift 275 1x5
bench 175 3x5
bb row 125 3x5 (this is the lag I speak of)
press 115 3x5
35 lbs weighted dips 3x5
10 chins or 6 pulls no weight
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Old 05-10-2011, 01:53 PM   #6
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Here's a question: How much should my RDL be in relation to be standard DL? At least approximately?
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