Total Newbie

Well long time since I've been working out... I tore a muscle around the lower lumbar but now I am able to work out once again.

Here is my workout routine and if someone could critique it that would be awesome.

DJSTARER

it will work for a while. Not sure about the 9X3 with 60% pressing. It doesn't really fit into the rest of your training.

Also, I don't care who it is... you can't do more than one set of widowmakers (if you are doing them right)... especially after a "heavy" set of 8. There is really no such thing as a heavy set of 8 anyway. An experienced lifter can do a set of 8 with 80-82% Max.

I like the volume you are trying to pull off on Saturday, and I commend it... but if you pick the correct weights, there is NO way you are getting through that session without multiple sets of failure. On the Squat, either do a 1 set of widowmakers, or change the rep-scheme. In my opinion, if you are going to work in the 6-8 rep range with a good leg press motion, 3,4 or 5 sets of 5 reps will be plenty of work for your squat.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

powerman2000

I pretty much agree with what DJ had to say.

I wouldn't stay with that exact routine for more than 8 weeks. And I would periodize my rep schemes too.

__________________
Don't forget to periodize
Best BP 507 lbs *competitive*
Best Squat 705 lbs *competitive*
Best DL 650 lbs *competitive*


Guns don't kill people, men who come home early do.

My workout log http://www.ironmass.com/forums/showthread.php?t=6247

Total Newbie

How would I be able to change it around and make it so that it is optimum?

First thing is to change it so I'll only be doing squats.

I'll edit it. Would you guys be able to comment again?

What needs fixing and what needs to be done to make it work past 8 weeks?
After 8 weeks, I will start lifting heavy and see if i can gain some size.


Thanks a lot!

DJSTARER

read Pman's Periodization stickies. They are a good start. Pman's comment is the exact reason I said it will "Work for a while." There are a variety of ways to change the training. You can rotate exercises (probably not optimal for your goal), rep schemes, intensities, rest time...

those are the big ones. From what I've gathered, you are going to want to wave your intensities/volume.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition