I've never posted a routine. Please Critique

**DJSTARER** · 08-31-2006, 11:36 PM

my current routine looks roughly like this:

monday: ATG smyth squats: 4X6
Box squats at parallel: 2X10(super slow) and 3X4 (explosive)
Leg Extensions: 2 Droppsets of 4 untill failure.

Tuesday: Flat Bench: 3x4 and then 2X12
Incline DB press: 3X8
Bent Barbel row: 3X10
Powercleans from the floor: 5x5

Thurs: ATG smyth squats: 3X12
Heavily weighted Hyperextensions: 3X10
SLDL: 3X6

Saturday: Rackpulls: 4X6
Flat DB press: 3X6
Weighted Pullups: 3X8
Weighted Dips: 3X12

I am currently maintaining my weight and gaining strength while droping fat.

I will use a similar plan while bulking this season.

A_N_91 · 08-31-2006, 11:38 PM

what are your goals? strength, size, sprots, etc??

**DJSTARER** · 09-01-2006, 02:49 AM

I brushed on it in my post. It is mostly a strength routine, but I know it has PLENTY of volume for growth. I golf.

**powerman2000** · 09-03-2006, 11:17 AM

Nice Dual Factor

08-31-2006, 11:36 PM	#1
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,041 Recipes: 0 Rep Power: 114	I've never posted a routine. Please Critique my current routine looks roughly like this: monday: ATG smyth squats: 4X6 Box squats at parallel: 2X10(super slow) and 3X4 (explosive) Leg Extensions: 2 Droppsets of 4 untill failure. Tuesday: Flat Bench: 3x4 and then 2X12 Incline DB press: 3X8 Bent Barbel row: 3X10 Powercleans from the floor: 5x5 Thurs: ATG smyth squats: 3X12 Heavily weighted Hyperextensions: 3X10 SLDL: 3X6 Saturday: Rackpulls: 4X6 Flat DB press: 3X6 Weighted Pullups: 3X8 Weighted Dips: 3X12 I am currently maintaining my weight and gaining strength while droping fat. I will use a similar plan while bulking this season. __________________ 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

09-01-2006, 02:49 AM	#3
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,041 Recipes: 0 Rep Power: 114	I brushed on it in my post. It is mostly a strength routine, but I know it has PLENTY of volume for growth. I golf. __________________ 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

09-03-2006, 11:17 AM	#4
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,127 Recipes: 0 Rep Power: 200	Nice Dual Factor __________________ 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

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08-31-2006, 11:38 PM	#2
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	what are your goals? strength, size, sprots, etc??