Critique my workout routine

[Jesus]

Couple of things

1 theres too much squatting. I would do all your leg stuff on one day.

2 not enough shoulder work. I would add a couple sets of upright rows in the mix.

3 its kind of jumbled. I would limit the plan to no more than 2 body parts a day. Then you can hit things twice a week, but hit everything hard enough on the days you do them.

Otherwise it looks pretty solid. You def have the bases covered

There's never too much squatting...you mustn't have heard of 5x5 stronglifts. :ANYWORD:

 

[MMS]

I have been meaning to ask. What qualifies as noobie gains/plateaus for 5 x 5? Is it relative to body weight and what you can lift?

IMO, noobie gains max out at:

squat 1.5x bodyweight
bench .75 bodyweight
row .75 bodyweight
DL 2.0x bodyweight
OH press .5x bodyweight

anything higher takes alittle work, so its limited. BUT this is going to vary from person to person based on genetics.

 

[The ADD]

IMO, noobie gains max out at:

squat 1.5x bodyweight
bench .75 bodyweight
row .75 bodyweight
DL 2.0x bodyweight
OH press .5x bodyweight

anything higher takes alittle work, so its limited. BUT this is going to vary from person to person based on genetics.

Just going off what you said I am at or beyond all of those bench marks except DL (that is a crazy number) each session of 5 x 5 currently.

Thoughts going forward? My general goal is losing weight around the mid-section.

 

[MMS]

Just going off what you said I am at or beyond all of those bench marks except DL (that is a crazy number) each session of 5 x 5 currently.

Thoughts going forward? My general goal is losing weight around the mid-section.

losing fat is only correlated with lifting in terms of preserving muscle

you cant spot reduce it, if its slowing down

reanalyze your maintenance and increase the protein macro(instead of 20/1 make it a maximum of 17/1 ie)

even with maxes you should be aiming for mins(ie 10/1 or 12/1) this process gets more difficult the more weight you lose, im cutting here with you, still ~150ish but ive lost a pants size(down to 29 :wot: )

ive come to grips with that its not a race and as long as i stick to good habits everything else will come with time. however if you have time to be exact and scrupulous then by all means you can maximize losses if you are able to do so

but the key point is ur lifts are strictly in terms of preserving muscle mass(and maybe growing some) while keeping ur deficit as close to 100% fat losses(no matter how small they may be)

 

[The ADD]

losing fat is only correlated with lifting in terms of preserving muscle

you cant spot reduce it, if its slowing down

reanalyze your maintenance and increase the protein macro(instead of 20/1 make it a maximum of 17/1 ie)

even with maxes you should be aiming for mins(ie 10/1 or 12/1) this process gets more difficult the more weight you lose, im cutting here with you, still ~150ish but ive lost a pants size(down to 29 :wot: )

ive come to grips with that its not a race and as long as i stick to good habits everything else will come with time. however if you have time to be exact and scrupulous then by all means you can maximize losses if you are able to do so.

Im not sure what you man by aiming for mins. Can you explain?

I'm in no rush really. I'm at that slow progress point where that area is the last and hardest to improve.

I just want to make sure 5 x 5 is still my best lifting route.

but the key point is ur lifts are strictly in terms of preserving muscle mass(and maybe growing some) while keeping ur deficit as close to 100% fat losses(no matter how small they may be)

Yeah I know I can't spot reduce, I meant to say my goal is still cutting because of that area.

Protein wise normal days are one gram per pound, good days push 200-210.


Im not sure what you man by aiming for mins. Can you explain?

I'm in no rush really. I'm at that slow progress point where that area is the last and hardest to improve.

I just want to make sure 5 x 5 is still my best lifting route.

 

[MMS]

Yeah I know I can't spot reduce, I meant to say my goal is still cutting because of that area.

Protein wise normal days are one gram per pound, good days push 200-210.


Im not sure what you man by aiming for mins. Can you explain?

I'm in no rush really. I'm at that slow progress point where that area is the last and hardest to improve.

I just want to make sure 5 x 5 is still my best lifting route.

if you can do the novice line for strength standards
Weightlifting Performance Standards

you are probably strong enough(unless you personally desire more)

what i mean by minimum i mean shooting for 10cals/gram protein instead of the high end

if you feel youre stalling it may mean:

your maintenance has changed
you arent counting properly

ive never actually seen you so i cant really make an opinion of where ur at in terms of your cut

what was the starting weight and your current weight? do you track body measurements?

in terms of cutting, your lifting routine is largely irrelevant unless you are fasting.

 

[The ADD]

if you can do the novice line for strength standards
Weightlifting Performance Standards

you are probably strong enough(unless you personally desire more)

what i mean by minimum i mean shooting for 10cals/gram protein instead of the high end

if you feel youre stalling it may mean:

your maintenance has changed
you arent counting properly

ive never actually seen you so i cant really make an opinion of where ur at in terms of your cut

what was the starting weight and your current weight? do you track body measurements?

in terms of cutting, your lifting routine is largely irrelevant unless you are fasting.

I'm generally close to the 10 cals /gram. My cut number is right at
2000 and I set meals up to hit 200 on protein.

I'm closing in on a year so I was roughly 220 and Im in the 175 range. Holidays were tough but I'm getting back on track. I was doing measurements but that fell of with the holidays.
If I can stay on target I think I can get to a decent look my July 4th. That's the plan.

If the routine doesn't matter in a cut I'm just going to stick with 5 x5 and at more accesory lifts.

 

[MMS]

I'm generally close to the 10 cals /gram. My cut number is right at
2000 and I set meals up to hit 200 on protein.

I'm closing in on a year so I was roughly 220 and Im in the 175 range. Holidays were tough but I'm getting back on track. I was doing measurements but that fell of with the holidays.
If I can stay on target I think I can get to a decent look my July 4th. That's the plan.

If the routine doesn't matter in a cut I'm just going to stick with 5 x5 and at more accesory lifts.

try PHAT if youve plateaued that is

 

[The ADD]

try PHAT if youve plateaued that is

 

[MMS]

i mean, im only drawing that conclusion because you said you were adding accessory lifts :cheff: only time that happens is either:

1. you are stalling
2. you arent lifting heavy enough yet

im going with the former, its just a suggestion

 

[The ADD]

i mean, im only drawing that conclusion because you said you were adding accessory lifts :cheff: only time that happens is either:

1. you are stalling
2. you arent lifting heavy enough yet

im going with the former, its just a suggestion

Time to research PHAT

 

[LastKING_BLU]

not enough for the back imo

 

[mtu wa chuma]

not enough for the back imo

Deadlift twice a week and bent over row is twice a week is more than enough I think.

 

[DanGleesac]

deff should add in some more chest workouts. flies and dumbbell press are 2 other very good exercises. Also maybe incorporate incline/decline bench press once you get your weight up on the normal flat bench.