new workout... any criticism? reps to all

[BipolarBrah]

I'm use to set after set of isolation exercises, and I just got fed up with it all.. so I created this workout to focus on increasing my strength in primarily benchpress and pullups.. but I do emphasize rows, pushpress, deadlifts, and hangcleans as well.

what do you guys think?



Monday
Bench Press 5x5
Narrow Grip Bench Press 2x10
Incline Bench 2x10
Myofascial Release

Tuesday
Cardio/Abs

Wednesday
Pullups (weighted) 5x5
Deadlift (trap bar) 3x3
Barbell Curls 3x10
Calves

Thursday
Light Bench Press 6x3
Push Press 5x5
Tricep Pushdown 3x10
Weighted Dips 2x10

Friday
Cardio/Abs

Saturday
BB Pendlay Rows 5x5
Hang Cleans 5x5
BB Shrugs 3x10
Forearms

Sunday
Cardio/Stretching

[Lucharilla0311]

Overall I think it looks good (phenominally better than 90% of what gets posted in this forum LOL). Run it for 6-8 weeks, then evaluate, readjust. I think there could be quite a few differing opinions focusing on the 10% (pull-ups before deads, overall volume, ect). But all that will tell you is what worked for them. Give it an honest 2 month run with no changes and see what kind of progress you made. If your grip gives out on deadlifts, either switch around w/ pull-ups or use straps. Louie Simmons always said if you want to improve your grip, train it separately.

The only thing I'm not too fond of is the "light bench day". Sounds like a vacation day. Instead, give some weighted dips a try for sets of 8-10 reps.

EDIT: Just saw the lack of legs LOL! You had better have a good reason for that one other than the fact that chicks dig arms not quads.

[gjo365days]

no legs?

[Anzy]

I had to look up myofascial release, not gonna lie.

Definitely need some squats in there, but other than that I've got no problems with it. I'm curious why you are doing 6 sets of 3 on low weight bench instead of higher reps (if I'm interpreting that correctly).

[HTKnight]

Looks like a solid program but as stated, no legs. Get some leg work in and it'll be great!

[Hermoor]

looks pretty solid to me bro

[spartan230889]

No rest for the wicked hey? Throw a rest day in bro! You gotta rest the nervous system atleast once a week! Also i would take out one of the cardio sessions and replace it with a leg workout.
For legs i find working with higher reps benefits me more. Maybe one heavy/lower rep day every 3weeks perhaps. Focus it on squats and leg presses.

[BipolarBrah]

okay okay this is why I run this stuff by the forums before I implement it!! LEGS AHH!! I'm gonna through some squats and extensions in place with one of my rest days.. AND drop one of my cardio days.. a break from the gym once a week sounds like a good idea. thanks for all the constructive criticism! I'll check up on this tomorrow night! peace guys

p.s. the *light bench press* is a 6x3, 50% of my max weight, performed with 45-60 second rests in between the sets. I will be focusing on fast concentric movements and using explosiveness. I've done this in the past and it's suppose to help your bench press.. and while we're on the subject anyone have any good tips on getting that up?

[spartan230889]

To increase your bench press maybe you should try negatives (if you have a workout partner) I wouldn't advise doing them too often though. As the triceps increase in strength so will the bench press.

[Lucharilla0311]

p.s. the *light bench press* is a 6x3, 50% of my max weight, performed with 45-60 second rests in between the sets. I will be focusing on fast concentric movements and using explosiveness.

Yeah, so it's a dynamic effort day. Raise that up to 8 sets of 3 reps w/ 45 seconds between sets. You don't always have to use 50% either. Try using three week waves increasing 5% each week until you start to see the bar speed start slowing down. You're probably an intermediate raw bencher, so I wouldn't go lower than 50%. You could also consider rotating your grip every few sets (2 sets widegrip, 3 medium, 3 close).

If you have a problem with bar speed, then there's a lot of merit to speed work. I usually have trainees rotate between a 3 week cycle of speed work (if needed) and 4+ weeks of RE (repetition).