How does my routine look?

[BioTaq]

Hey everyone, first time poster. I'm looking to tweak my routine a bit to try and get the most in terms of strength, I'm not looking for bulk since I'm also a tricker and want to stay relatively flexible.

I started weightlifting my freshman year of college and I'm currently beginning my first year of Grad school (about 5 years). So far my routine generally consists of starting my workouts with reps of 10 and increasing the weight while lowering the reps to 7,5,3,1 (Max) and then do 50% of my max until failure. I also throw in some body weight workouts to keep my muscles warmed up throughout the week.

Monday: Squat, deadlifts, Weighted calf raises, weighted lunges, 100 bodyweight squats, leg extension, leg curls, 200 pushups (I vary the type depending on how I'm feeling), 100 pullups, 500 bodyweight calf raises.

Tuesday: Bench press, dumbbell press, incline bench press, decline dumbbell press, 100 body weight dips, 100 pushups.

Wednesday: 100 pull ups, dumbbell rows, pull downs, reverse fly, Row Machine, 100 squats, 500 calf raises.

Thursday: Weighted dips, Dumbbell curls, 50 reverse grip pullups, Dumbbell shoulder press, Barbell skull crushers, 200 pushups.

Friday: Tricking

I usually leave Saturday and Sunday to be rest/makeup days if i couldn't make it to the gym during the week.

I also throw in cardio whenever I run or bike to school (about 2 miles).

So is there anyway I can try and tweak my routine to get the full benefits? If there is a need of any extra information, feel free to ask.

Thanks!

[Madwestmo]

I don't even know where to start with that routine , it's just a complete mess and all over the place

If you want to get stronger do a strength routine such as Starting strength

[Sader762]

Lol at 500 bw reps on calves.

Ok I'll ask, what are your 1 rep max on the big 3?

[BioTaq]

Lol at 500 bw reps on calves.

Ok I'll ask, what are your 1 rep max on the big 3?

Bench Press: 275

Squat: 315

Dead lift: 315

[mrzeusone]

Frequency it too low.
Have a look around for a proven routine.

[Madwestmo]

Bench Press: 275

Squat: 315

Dead lift: 315

That shows how unbalanced your routine has made you , which was my point

[BioTaq]

So what can I do to fix it?

[Madwestmo]

If your aim is to get stronger I would suggest starting strength

I doubt you will follow it as written though so do what you want

[BioTaq]

If your aim is to get stronger I would suggest starting strength

I doubt you will follow it as written though so do what you want

I detect a hint of attitude in that last sentence... lol.

In all seriousness, I found a forum post of the starting strength. It's a huge post so I'll read it when I have more time tomorrow and see if I can come up with a routine revolving around that.

I was spending some time looking up some strength routines and apparently the Westside for Skinny Bastards seems to be pretty popular among athletes. I was thinking about starting it next week and it'll look something like:

Monday: Bench Press 3x5, Dumbbell Press 2x15, Dumbbell/reardelt fly superset 3x10, Dumbbell shrug 3x10, Barbell curl 3x10.

Tuesday: Box jump 3x2, Split squats 3x10, Romanian deadlift 3x10, Weighted hanging leg raises 4x10

Thursday: Incline bench press 4x12, Pullup/facepulls superset 4x10, dumbbell military press 4x10, Dumbbell lateral raises 4x10, Dumbbell shrugs/tricep extension superset 3x10

Friday: Barbell squat work up to a max set of 3 reps, Lunges 3x10, romanian deadlifts 3x10, Abdominals (maybe, since I'll be training flips the next day).

Saturday: Trick.