Critique routine, ppl

[SeboAmp]

Push

Bench 5x5
Militar press 5x5
Inc press 3x6-8
weighted dips 3x6-8
Lat raise 3x10
Pushdowns 3x10

Pull

Deadlift 3x5
Bo rows 3x6-8
Weighted chin ups 3x6-8
One arm dumbell row 3x6-8
Bicep curl 3x10
hammer curl 2x10

Leg

Squat 5x5
Leg press 3x6-8
SLDL 3x6-8
Leg extension 3x10
Calf raise 3x15

Doing this routine 5 times per week

Cable crunches , and other abs exercise 2-3 times per week

[koweanguy]

Squat right after Deadlift.. some people can handle it while some people can't. It's very taxing to your CNS.
I believe your shoulders may not handle all this. As weighted chin-ups may use a bit of it. And the Squats target a bit of the entire body as well.

[Martinibird]

It may be hard to do so many compound movements in a row with such high volume and 3 days in a row on. If your goal is strength the compounds are great and will continue to make you grow as well, but if you want to be less taxed in the long run and want more size you could afford to swap some bar exercises for dumbbell or isolation movements. Hope this helps.

[SeboAmp]

It may be hard to do so many compound movements in a row with such high volume and 3 days in a row on. If your goal is strength the compounds are great and will continue to make you grow as well, but if you want to be less taxed in the long run and want more size you could afford to swap some bar exercises for dumbbell or isolation movements. Hope this helps.

Ive been following this routine for a few weeks and I dont feel it taxing at all

[SeboAmp]

bump

[SeboAmp]

bump?

[NZninja101]

At your lifts, get on something like ICF 5X5. You're going to need a little more time before you can benefit fully from a P/P/L routine.

[Martinibird]

Ive been following this routine for a few weeks and I dont feel it taxing at all

I mentioned, in the long run, because strength is a continuous journey, if you fry yourself over a ten week period, you might stall your progress later on. It is just advice though, may not apply to you specifically.

[FutureAestethic]

put your deadlift on leg day
and then alternate it with squat

[SeboAmp]

I mentioned, in the long run, because strength is a continuous journey, if you fry yourself over a ten week period, you might stall your progress later on. It is just advice though, may not apply to you specifically.

Ill try, if I get good progress on it, then ok. if not, then i will have to change it

[buzzbot]

Ohp, incline, and laterals... Yet no rear delt?
Also I'd cut the deadlift to 1x5

[SeboAmp]

Ohp, incline, and laterals... Yet no rear delt?
Also I'd cut the deadlift to 1x5

I havent done direct work for rear delt since 2nd month of lifting and still no deltoid imbalances

Why 1x5? too much volume for 1 week?

[Webbie93]

I was on a similar split twice once six days on 1 day off it was god awful way to taxing on my shoulders and cns. Then once 3 days on and 1 day off. I progressed a little but found my shoulders again were an issue especially because they weren't performing at there best after benching so it hindered my OHP progression. I removed shoulders and made it its own day and its working good so now 4 on 1 off. Try it though everyone is different, as long as you progress it's working.

[SeboAmp]

I was on a similar split twice once six days on 1 day off it was god awful way to taxing on my shoulders and cns. Then once 3 days on and 1 day off. I progressed a little but found my shoulders again were an issue especially because they weren't performing at there best after benching so it hindered my OHP progression. I removed shoulders and made it its own day and its working good so now 4 on 1 off. Try it though everyone is different, as long as you progress it's working.

I'll try, if it works good, if not, then I change it as I said. I just wanted to know if this routine is balanced

[SoapyDave]

How long have you been on this routine? Have you been making gains? Personally it isn't something I'd recommend but if you're enjoying it and making good progress that's what really matters.

[SeboAmp]

How long have you been on this routine? Have you been making gains? Personally it isn't something I'd recommend but if you're enjoying it and making good progress that's what really matters.

since februar

What would you recommend then? i'd appreciate your advice

[WildApache]

I'd put in at least 1 overhead tricep movement in your push day, ovearhead tricep extension, skullcrushers/french press, whichever suits you.

I'd also replace the SLDL with Hamstring Curls.

Personally I like to do 5x10 standing calf raises but it's up to you of course.

If you you make the changes I suggest then it's a solid INTERMEDIATE routine.

[SoapyDave]

since februar

What would you recommend then? i'd appreciate your advice

If you want to keep the same split? I'm not saying this is going to be an amazing split for you but this is a beginner version of my routine, although I do upper/lower. These exercises are what has given me the most gains. If you end up trying this program let me know how it goes and we'll keep in touch, hopefully you'll make plentiful gains whatever program you choose.

Considering everyone is different try using roughly 75% of your 1RM, give or take, for lifts with 5 reps per set.

Press
Bench 5x5
Close Grip Floor Press 5x5
OHP 5x5
Optional Lift 3x8

Pull
Deadlift 5x5
Rack Pulls/ or Deficit Deadlifts 3x5
Pendlay Row 5x5
Bent Over Barbell Row 3x8

Legs
Squats 5x5
Pause Squats 5x5
Speed Squats 5x3
Optional Lift 3x8

[SeboAmp]

If you want to keep the same split? I'm not saying this is going to be an amazing split for you but this is a beginner version of my routine, although I do upper/lower. These exercises are what has given me the most gains. If you end up trying this program let me know how it goes and we'll keep in touch, hopefully you'll make plentiful gains whatever program you choose.

Considering everyone is different try using roughly 75% of your 1RM, give or take, for lifts with 5 reps per set.

Press
Bench 5x5
Close Grip Floor Press 5x5
OHP 5x5
Optional Lift 3x8

Pull
Deadlift 5x5
Rack Pulls/ or Deficit Deadlifts 3x5
Pendlay Row 5x5
Bent Over Barbell Row 3x8

Legs
Squats 5x5
Pause Squats 5x5
Speed Squats 5x3
Optional Lift 3x8

Nice ,thanks, and how would it be in a different split? lets say 4 days a week.(not ppl)
i dont aim to bother you, i really appreciate your help

[SoapyDave]

Nice ,thanks, and how would it be in a different split? lets say 4 days a week.(not ppl)
i dont aim to bother you, i really appreciate your help

haha not bothering at all, four days a week would be how I do mine. An upper/lower split. This is not my exact routine but it's pretty similar, I do nothing all day so I have the liberty of expending most of my energy in the gym. You'll repeat these three days. Make sure you take adequate rest in between sets three minutes+. Edit: Something I feel strongly that I should add. I'm having amazing results on this program but it does not mean it will work in your benefit or anyone else's this routine was made by myself for myself and I tweaked it slightly for you, just a heads up.

Day 1, Lower Body
Squat, 5 sets, 5 reps
Deadlift, 5 sets, 5 reps
Deep Pause Squat, 3 sets, 5 reps
Speed Squat, 3 sets, 3 reps
Rack Pulls/ or Deficit Deadlifts, 3 sets, 5 reps

Day 2, Upper Body
Bench, 5 sets, 5 reps
Close Grip Floor Press, 3 sets, 5 reps
OHP, 3 sets, 5 reps
Pendlay Row, 5 sets, 5 reps
Bent Over Barbell Row, 3 sets, 5 reps
Optional Ab Exercise, 3 sets, 8 reps

Day 3, Rest

[SeboAmp]

haha not bothering at all, four days a week would be how I do mine. An upper/lower split. This is not my exact routine but it's pretty similar, I do nothing all day so I have the liberty of expending most of my energy in the gym. You'll repeat these three days. Make sure you take adequate rest in between sets three minutes+. Edit: Something I feel strongly that I should add. I'm having amazing results on this program but it does not mean it will work in your benefit or anyone else's this routine was made by myself for myself and I tweaked it slightly for you, just a heads up.

Day 1, Lower Body
Squat, 5 sets, 5 reps
Deadlift, 5 sets, 5 reps
Deep Pause Squat, 3 sets, 5 reps
Speed Squat, 3 sets, 3 reps
Rack Pulls/ or Deficit Deadlifts, 3 sets, 5 reps

Day 2, Upper Body
Bench, 5 sets, 5 reps
Close Grip Floor Press, 3 sets, 5 reps
OHP, 3 sets, 5 reps
Pendlay Row, 5 sets, 5 reps
Bent Over Barbell Row, 3 sets, 5 reps
Optional Ab Exercise, 3 sets, 8 reps

Day 3, Rest

Nice, thanks, but there are a few thing that i do not understand.

Whats deep pause and speed squat? why normal deadlift and then deficit deadlift?
whats the difference between pendlay row and bo row?

[SoapyDave]

Nice, thanks, but there are a few thing that i do not understand.

Whats deep pause and speed squat? why normal deadlift and then deficit deadlift?
whats the difference between pendlay row and bo row?

A speed squat is a lift in which you take less than 50% of your 1RM, in other words a very light weight. Slowly squat down and absolutely explode up with as much force as possible.
A full depth pause squat is what it sounds like, you take a moderate weight roughly 55% of your 1RM and squat as low as possible, hold in the bottom position for three seconds and explode up.
Don't worry about the deficit deadlifts, just do rack pull instead.
This is a pendlay row: /watch?v=DhGNtAYqWhM
This is a BB row: /watch?v=YCg1YxMt3oY
Also with the Bent over barbell row do a double underhand grip.

[NZninja101]

You're a novice, OP. Do a novice routine.

[SeboAmp]

A speed squat is a lift in which you take less than 50% of your 1RM, in other words a very light weight. Slowly squat down and absolutely explode up with as much force as possible.
A full depth pause squat is what it sounds like, you take a moderate weight roughly 55% of your 1RM and squat as low as possible, hold in the bottom position for three seconds and explode up.
Don't worry about the deficit deadlifts, just do rack pull instead.
This is a pendlay row: /watch?v=DhGNtAYqWhM
This is a BB row: /watch?v=YCg1YxMt3oY
Also with the Bent over barbell row do a double underhand grip.

Thank you very much