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Thoughts on my routine.16849

strengthathletics private msg quote post Address this user
Sup everybody, wondering what you guys thought about this 3 day split.

A:
Barbell Squats 3x5
Barbell Bench 3x5
Barbell Shrugs 3x8
Weighted Pull Ups 3x5
Standing cable curls 3x8
Tricep rope pulldown 3x8
Rope crunches 3x15

B:
Barbell Squats ''
Barbell Stiff Legged Deadlift 1x5
Barbell OHP 3x5
CGBP 3x8
Weighted Chin Ups 3x5
Weighted Dips 3x5
Rope crunches 3x15

C:
Barbell Squats ''
Dumbell Bench 3x5
Barbell Shrugs 3x8
Barbell Bent Over Rows 3x5
Standing Cable Curls 3x8
Tricep rope pulldown 3x8
Rope crunches 3x15

Goal is last 5 pounds of fat loss from lower belly. Have some definition in upper abs. I do wanna increase strength which I know is hard while cutting. Been doing this program for the last 4 months. Still adding to squats but definitely stalled on bench press . I've added weight to alot of lifts but bench is terrible.

Height is 6'0, weight 167 lbs.

Lifts starting and now:
Squat 130 lbs >>> 220 lbs
Bench 110 lbs >>> 130 lbs
Deadlift 60 lbs >>> 150 lbs
OHP lbs 55 >>> 90 lbs
Pull Ups 10 lbs >>> 45 lbs
Chin Ups 22 lbs >>> 44 lbs
Dips 22 lbs >>> 44 lbs

What do you guys think about this? Any tips?
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Zyzzst private msg quote post Address this user
I find it hard to believe you can overhead press 90 lbs but you can only deadlift 150? That's really odd haha. But I'm not going to comment on the routine. I believe any routine is good as long as you stick to it and be consistent.
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strengthathletics private msg quote post Address this user
I know it's off! I never did deadlifts until 2 months ago and lack flexibility in my hamstrings.I've always had a weak lower back, I might be too cautious with the SL deadlifts. No need for lunges?
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The Dark
Knight
eknight private msg quote post Address this user
Same thing I say for every homemade routine: too much push, not enough pull, too much quad, not enough ham. -3X
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ehukai private msg quote post Address this user
Ok I'll say it. Push to pull ratio is off looks about 1:1 vs. a more ideal 1:2. Also need way more hamstring work, aim for same amount of work as for quads. Add in knee flection hamstring work like hamstring curls.

I would start a routine made by a professional personally
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strengthathletics private msg quote post Address this user
Which pulling exercises you'd trade in for what? Cause it's basically ICF 5x5 turned into 3x5, I traded one BOR session for Pull ups cause I love em.
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ehukai private msg quote post Address this user
That's up too you but aim for a 2:1 pull to push ratio. Personally I would probably remove some of the benching and add in some chest supported rows and band pull-aparts.

Also I would add in some hamstring curls, GHR, ect. to get those hamstrings taken care of.

Read the FAQ and the other numerous threads on this topic as well
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strengthathletics private msg quote post Address this user
Okay appreciate it thanks.
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