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Critique my routine.

F

Flyer

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My limiting factor is my diet. I KNOW it is not even good, its pretty healthy, just not eating enough for growth.

Goal is 165lb @ 10% BF. And be able to squeeze a pen with my back :D

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Current Stats:
5'5, 136lb, 10-11% BF

This has been my routine for a year and 2 months now.
Variations: Cleans+Jerk instead of Military Press

Day 1:
Bench (176x6)
Deadlift (242x5)
Wide Grip Pullups (+22lbx6)

Day 2:
Squat (352x6)
Military Press (99x6)
Standing Calf Raise (286x12)

Have plaetau on the bench. And kind of afraid (literally) of adding more weight to the squat.

Question:
Is this enough?

p.s. Log of progress: http://members.optusnet.com.au/simghost/pages/journal.htm
 
K

Kerpal

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Why is your squat so much higher than your deadlift?
 
Y

yep

Don Juan
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Thats pretty normal. I squat 360 and deadlift 180. Most of the people i know are alot higher on the squats.
 
W

wolf116

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No that is not normal! You must be doing something wrong. Get a powerlifter to help you out if you can.

I'm not sure, but I would do good mornings instead of calf raisers on a low volume program.

Also change to incline DB or BB bench if you have plateaued.

As for your diet, lots of raw eggs and steak helped me grow when nothing else would.
 
Q

Quiksilver

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How are you doing your squats? Is it on a smith machine or something?
 
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Kerpal

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I always thought your deadlift was supposed to be your highest exercise. That's what Rippetoe says in Starting Strength.

My deadlift is 345 lbs x 5 x 1, my squat is 285 lbs x 5 x 3.
 
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wolf116

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Kerpal said:
I always thought your deadlift was supposed to be your highest exercise. That's what Rippetoe says in Starting Strength.

My deadlift is 345 lbs x 5 x 1, my squat is 285 lbs x 5 x 3.
Click to expand...
that is correct
 
F

Flyer

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Squats are done with free weights. Its basically a max effort with each rep.

The deads are limited by my grips, I know I can lift more.

Will try out incline bench. (as a full substitution for flat or split half half?)

Good mornings?
Would you recommend ab work to balance the deadlifts?
 
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Fuglydude

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I'd be extremely impressed if you're breaking parallel with that kinda squat at your weight... 2.6 x bodywt. for squat with that many reps is something else...assuming you're breaking parallel of course. You could probably have a 40+ inch vertical!

Like Warboss i wanna know how low you're going.
 

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F

Flyer

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My squats are just touching parallel, not breaking though.
Failed once before and it just crashes down lol. The guy waiting was like.. are you done?

Ah, close.. 38-39 inch jumps.

Squats didnt happen overnight, it was around last december that I was trying my first set of 220lb.
 
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Fuglydude

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That's very impressive... I'd like to see some pics and also what your diet typically looks like, as well as what supplements you're on. I'd go for atleast 3000 to 3500 cals for you per day, and like 200 g protein....call it overkill, but I bet it would eventually get you where you wanna be.

You know this, but just to reiterate: fitness is over 75% diet. So if you don't eat, you won't get the results you want.
 
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wolf116

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Flyer said:
The deads are limited by my grips, I know I can lift more.
Click to expand...
you should buy some straps to allow you to lift more.
 
F

Flyer

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Diet: Whatever is on the table. I have a fast metabolism so I can get away with most things; and since i'm trying to gain some lbs, i eat as much carbs and meat as i can see. Doesnt worry me if I get more % BF.

Typically:
Breakfast: 8 weetbix (approx 578cals)
Snack: random biscuts :)
Lunch: basically same as dinner. (leftovers)
Dinner: Rice/Pasta, some sort of meat, and a Veg. (no idea how many cals)
Before bed: Protein Shake (approx 500cals)

Supplements:
Protein shake: PVL lean gain - 50% carbs, 50% protein. (40g protein)

march: http://members.optusnet.com.au/simghost/images/march.JPG
november: http://members.optusnet.com.au/simghost/images/nov.JPG
http://members.optusnet.com.au/simghost/images/nov2.jpg

See the belly in the bottom pic.. Part of my reason of starting the thread haha.

Is the routine complete? Am I at risk of muscle inbalance?

Wolf, I'm not using straps because I want to develop my grip strength. It's getting there.
 
Last edited:
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wolf116

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That breakfast is the first thing to fix, you will need a good protein source like eggs or beef. Your main priority should be your diet. You are getting nowhere enough protein and fat.

Warboss Alex said:
I would always use straps for powerlifting or bodybuilding. Not for oly lifting for obvious reasons.

I don't care what anyone says - straps improve your grip and 'prime' your hands for the weight, and it will be easier to lift 600lbs strapless once you have lifted it strapped.

Do grip work seperately as well.
Click to expand...
I train with pro powerlifters who use straps for training. They have the biggest forearms in the world and they don't even do forearm work.
 
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wolf116

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They let you're body become stronger by lifting weights that you could not normally hold. They build strength in the forearm indirectly.
 
F

Flyer

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Thanks for that wolf.
How does an boiled egg every morning sound to you? (sets alarm 15minutes earlier) :(

Will tackle the diet thing seriously after this month. You got a sample diet to recommend?

Bit busy with exams and looking for another gym at the moment. FitnessFirst is getting too expensive!

About the straps, I tend to agree with this:
http://stronglifts.com/how-to-perform-the-deadlift-with-proper-technique/

Anyways, I've been adding weights to my deadlifts ever since i stopped using gloves. Progress is slow but in no hurry. More worried about muscle inbalance.

Kerpal, you may have misread. Straps take most of the weight off your hands and the strain shifts to your forearm/wrists.
 
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wolf116

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I'd try scrambled eggs with at-least 5 eggs for a start. Put some veggies in there also. Drop the weet-bix

No offence to Stronglifts because I use his site a lot and it contains great information but he isn't exactly at the top of his field.

When I see the Australian powerlifting record holder using straps I take notice.
 
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