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please critique my strength routine

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crazyhorse
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2004/01/19 22:40:03 (permalink)
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please critique my strength routine

im trying to up my strength
I start by doing 3 progresivly warm up sets of 60%70% 80% of 3 rep max for my 3 main exercises deadlifts, bench,and squats i dont need to do anymore warm up stes for the others because i am all ready warmed up
then i go into my work sets which consist of 4sets of 3 reps only on deadlift bench and squat all others are 5x5.My work out is basicly FRankie NY's masss routine.

monday pull
deadlift 4x3
dumbell rows 5x5
revers grip chins 5x5 weighted when i can start doing it with weights
thickbar holds 3 sets of 30 secs for grip and maybe some plate pinch

wed push
flat bench 4x3
standing military press 5x5
weighted dips for triceps 5x5

friday legs
squats 4x3
stiffleg deads 5x5
and some abb work

i do cardio on sun, tues,and thur 30 mins apiece and i take in about 3500 cal a day

#1

11 Replies Related Threads

    Genon
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    RE: please critique my strength routine 2004/01/20 00:36:24 (permalink)
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    What kinda cardio? Instead of doing 30mins of jogging 3 times a week I'd do 15 minutes of HITT 2 times a week. Up the calories to... Try for more like 4500. Only other thing I can see is change those weighted dips for triceps into weighted dips for chest. There, good stuff!
    #2
    crazyhorse
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    RE: please critique my strength routine 2004/01/20 04:04:09 (permalink)
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    thanks for the info genon. but i like to do dips on the bars and i love to do bench for chest . im trying to enter a powerlifting contest.
    and my cardio is. running untile i do 2 miles as fast as i can and then walking for the rest of the 40 mins i have left over., im in the military so i cant put on to much fat at 1 time so i have to keep it kind of low on the cal, it takes me a long time to put on soom mass but it happens
    #3
    Genon
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    RE: please critique my strength routine 2004/01/20 06:32:40 (permalink)
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    Nobody is saying switch bench for chest dips... Bench is great. However, JUST bench may not be enough to stimulate your chest. Keep in mind that chest dips work triceps almost just as effectively as triceps chest with the added bonus that it's a more compound movement. What do you mean dips on the bars by the way?
    #4
    crazyhorse
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    RE: please critique my strength routine 2004/01/20 09:27:10 (permalink)
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    two parallel bars about shoulder width apart
    and i understand what you are saying i would like to keep both of them dips and bench
    and thanks i took your advise and changed all my big lifts like deads and bench and squats to 4x3
    #5
    ad19
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    RE: please critique my strength routine 2004/01/20 12:00:44 (permalink)
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    whats the difference between chest dips and tricep dips?
    #6
    Robert
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    RE: please critique my strength routine 2004/01/20 15:18:07 (permalink)
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    TBH, if your going heavy, very, very little.
    rob
    #7
    ad19
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    RE: please critique my strength routine 2004/01/20 15:35:17 (permalink)
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    technique wise i mean
    #8
    Robert
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    RE: please critique my strength routine 2004/01/20 15:49:14 (permalink)
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    see the above post. you lean forward to pllace, supposedly, more emphasis on the chest, and keep upright for tris. but if your going heavy, you wont be concentating on weather or not yu are at 15 degrees or 10 degrees lean, you will be concentrating on getting your ass up and down with as much efort as possible.

    to demonstrate this:

    do 5 sets of parrell bars dips @ bodyweight for maximum reps leaning forward.
    the next day try doing some flys, and then some tricep cable pushdowns, you will notice that both parts of your body hurt like a bstrd and you cannot do either very well, if at all.
    the next day, repeat the first step, only this time, keep upright for 5 sets of max reps @bw.
    again, the following day try doing flys and tri pushdowns, again you will notice that BOTH parts of your body feel like death. this is because, the dip IME works just as hard on your chest as it does your tris.
    hope that helps your understanding.
    rob
    #9
    ad19
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    RE: please critique my strength routine 2004/01/20 15:56:59 (permalink)
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    yes mate it does, and its been buggin me for ages! il give what you say a try n see if i notice any difference.
    cheers bud
    #10
    Genon
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    RE: please critique my strength routine 2004/01/20 16:49:15 (permalink)
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    Robert's completely right. There is little difference... But there is no harm in attempting to lean forward to hit your chest, your triceps will get the same workout either way. Therefore...

    tri dips < chest dips
    #11
    Robert
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    RE: please critique my strength routine 2004/01/21 14:00:40 (permalink)
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    ad19, i do not really expect you to do that, it was an example, but if you want to prove it to yourself feel free mate.
    rob
    #12
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