Critique my workout please

[6-heads lewis]

I've been doing Rippetoe for about a month and experienced substantial gains, but it stalled quickly and even started to go backwards in squats! The last week was really tough, I was cranky, unmotivated, tired, lethargic, so I think I overtrained. I went on vacation for a week, and made a new program.

I started 6'0 142lbs with great endurance from my boxing days, but with a weak foundation and poor recovery time. Im now 160, so I think diet is decent and i doubt im a hard-gainer.

Let me know what you think of this modified routine:

Days 1 and 5 are based around squats 2x5, 1x6-8
Day 3 is based around deads 3x5

Workout A includes 3x5 bench, 3x5 weighted dips, 1x8-12 pullover
Workout B includes 3x5 rows, 3x5 weighted chins, 1x6-8 reverse curls

On week 1, workout A is done days 1 and 5 with squats. Workout B is done day 3 with deads.
On week 2, workout B is done days 1 and 5 with squats. Workout A is done day 3 with deads.

Sorry if its confusing lol please ask and ill clarify.

I didnt include shoulder press, my shoulders were pretty much always sore on rippetoe. Each week either shoulder press or dips/bench felt mediocre.

Im considering changing bench press. I dont have a spotter, and DBs dont seem to do anything except tire my shoulders. Hammer strength flat bench is the only thing that seems to work my chest primarily.

Maybe incline DBs?


Thanks for any suggestions
Dan

 

[Throttle]

constant soreness sounds like you need more protein.

why give up shoulders if they're your weakest part? (evidence: DB press is not primarily a shoulder movement, yet it seems to tire your delts, which a synergists in this case)

most programs need 8-12 weeks to show results. if you're giving up rippetoe after a month, you're setting yourself up to be a program-switcher.

 

[mrRuckus]

You gained 18 lbs on a program in a month and you're changing programs?

 

[6-heads lewis]

Throttle, I do eat quite a lot of protein, i keep a small running tab its usually about 225gs/day at 160lbs.

I know inclines are no sub for shoulder press, but do you think it would be a good sub for bench to get more shoulder work in? ive tried doing shoulder press on chest day, but its always lousy b/c they are already tired.

mrruckus, lol i should've clarified that.

I did Ellis briefly, got up to about 155, hit some roadblocks and stopped, started again, fractured my knuckle and took 3 weeks off, then got on Rippetoe for a month.

In the beginning, I was using poor form, too light weights, bad dieting, etc., but still gained weight b/c of newbie luck I guess.

I was probably about 151 when I started Rippetoe, but by then 2-3 months had passed, I had diet in check, much improved form and overall understanding of the process thanks mostly to this forum. I was essentially a beginner in weight training, but was very well prepared.

The gains were great initially, but I think it just became too much, and I certainly dont fear hard work (boxing conditioning was easily 2X as difficult as this, not too mention much more painful). Squat 5RM stopped and then declined 10lbs (after a 50lb surge), shoulder press declined 5lbs after increasing 35, chest press stalled at 55lb dumbbells, and declined on hammer. Deads and back kept going up, though, which makes sense given they are the least frequent.

Im not looking to completely overhaul, just modify. Squats 2x/week instead of 3, Deads 1x/week (50% of the time this is the case on rippetoe), no shoulder press between dips and bench workouts.

Im just looking to give myself more recovery time.

 

[EFFORT]

160x2= 320g of protein you should be getting

 

[Throttle]

keep adding protein slowly until either you're less sore or you reach 2g/lb./day. make sure you drink plenty of water to keep your kidneys from panicking.

do shoulders on Workout B, just like Rippetoe ordains (standing military press). BTW, he strongly insists that if you're going to do his program, do it as written. I'm in favor of adjusting a program to your needs, but in this case, you should run with it a while longer.