My current training program, any advice?

[yiddo14]

Chaps, I know there are a few experienced lifters here ( not of the shirt variety )
Looking for a bit of advice.

Currently doing a 5 day split over 7 days.

This is my current regime-

Day 1- Chest and Triceps
Excercise Sets Reps Weight currently at
Bench press ( power ) 2-4 3-5 140kg
Incline bench ( muscle ) 2-3 6-12 95kg
Dumbbell bench press ( muscle ) 2-3 6-12 40kg
Dumbbell flys ( burn ) 1 40 12.5kg

Triceps
Closegrip bench ( power ) 2 3-5 107.5kg
French press ( muscle ) 2 6-12 22.5kg
Cable tricep extension ( burn ) 1 40 20kg

Day 2- Back and traps
Barbell Rows 2 3-5 90kg
Dumbbell rows 2-3 6-12 40kg
Lat pulldown 2-3 6-12 75kg
Seated row 1 40 22.5kg

Day 3
Quads and calves
Squats 2-4 3-5 110kg ( pathetic I know! )
Leg press 2-3 6-12 145kg
Squat 2-3 6-12 95kg
Leg press 1 40 90kg

Day 4 OFF

Day 5
Shoulders and biceps
Seated barbell press 2-4 3-5 80kg
Arnie press 2-3 6-12 35kg
Dumbbell front raise 2-3 6-12 20kg
Dumbbell lat raise 1 40 7kg

Pinwheel curl 2 3-5 22.5kg
Standing dumbbell curl 2-3 6-12 17.5kg
Cable preacher curl 1-2 40 15kg

Day 6
Deadlift and Hamstrings
Deadlift 2-4 3-5
Romanian deadlift 3-4 6-12
Leg curl 3-4 6-12
Leg curl 1 40

Day 7 OFF

Power sets are done until I can complete 5 reps for all sets, then I move up in weight.
Muscle sets are done until I can complete the full 12 reps on each set them increase weight.
Burn sets are done until I can achieve 25 reps straight off without stopping, then increase the weight in the next seassion.

I have only been doing this regime for about 3 months now, getting itchy feet to be honest. My problem is I'm not too sure what I want to achieve which is a bit of a snag I guess! Currently 6'4 and weighing just around 101-102kg. Part of me wants to hit the protein and supplements and start eating big and aim to go for 110-115kg. Not sure if this regime is for me in this respect.
I found it online and thought it would be fun to try. Enjoyed it but now it's becoming a bit mundane. Any tips? Have enjoyed the benching far more than I thought I would, and as you can probably tell from my leg results, not massively keen on these training days but I know they are necessary.
I'm enjoying the challenge of increasing weight but feel this workout is probably not the best for getting results here. Am I right? Expert opinion most welcome!

Cheers

[TempleSlave]

Chaps, I know there are a few experienced lifters here ( not of the shirt variety )
Looking for a bit of advice.

Currently doing a 5 day split over 7 days.

This is my current regime-

Day 1- Chest and Triceps
Excercise Sets Reps Weight currently at
Bench press ( power ) 2-4 3-5 140kg
Incline bench ( muscle ) 2-3 6-12 95kg
Dumbbell bench press ( muscle ) 2-3 6-12 40kg
Dumbbell flys ( burn ) 1 40 12.5kg

Triceps
Closegrip bench ( power ) 2 3-5 107.5kg
French press ( muscle ) 2 6-12 22.5kg
Cable tricep extension ( burn ) 1 40 20kg

Day 2- Back and traps
Barbell Rows 2 3-5 90kg
Dumbbell rows 2-3 6-12 40kg
Lat pulldown 2-3 6-12 75kg
Seated row 1 40 22.5kg

Day 3
Quads and calves
Squats 2-4 3-5 110kg ( pathetic I know! )
Leg press 2-3 6-12 145kg
Squat 2-3 6-12 95kg
Leg press 1 40 90kg

Day 4 OFF

Day 5
Shoulders and biceps
Seated barbell press 2-4 3-5 80kg
Arnie press 2-3 6-12 35kg
Dumbbell front raise 2-3 6-12 20kg
Dumbbell lat raise 1 40 7kg

Pinwheel curl 2 3-5 22.5kg
Standing dumbbell curl 2-3 6-12 17.5kg
Cable preacher curl 1-2 40 15kg

Day 6
Deadlift and Hamstrings
Deadlift 2-4 3-5
Romanian deadlift 3-4 6-12
Leg curl 3-4 6-12
Leg curl 1 40

Day 7 OFF

Power sets are done until I can complete 5 reps for all sets, then I move up in weight.
Muscle sets are done until I can complete the full 12 reps on each set them increase weight.
Burn sets are done until I can achieve 25 reps straight off without stopping, then increase the weight in the next seassion.

I have only been doing this regime for about 3 months now, getting itchy feet to be honest. My problem is I'm not too sure what I want to achieve which is a bit of a snag I guess! Currently 6'4 and weighing just around 101-102kg. Part of me wants to hit the protein and supplements and start eating big and aim to go for 110-115kg. Not sure if this regime is for me in this respect.
I found it online and thought it would be fun to try. Enjoyed it but now it's becoming a bit mundane. Any tips? Have enjoyed the benching far more than I thought I would, and as you can probably tell from my leg results, not massively keen on these training days but I know they are necessary.
I'm enjoying the challenge of increasing weight but feel this workout is probably not the best for getting results here. Am I right? Expert opinion most welcome!

Cheers

Piece of advice no 1:
Find yourself a training objective.
Your rep ranges are very wide. This type of training will bring some results of different kind (some strength, some size, some body composition changes providing you eat clean) but generally it's better to dig deep in one place than scratch the surface here and there.

[Deserter]

Came across this earlier in the week and it's an essential read - 13 to 17 should help you in broad terms:

http://jasonferruggia.com/39-ways-to-no ... yone-else/

[Deadendgeneration]

8) Practice intermittent fasting on a daily or weekly basis or at least go longer between meals. ????

Anyone any info on this? Why? Seems in direct contradiction to a lot of the info out there about eating every 2-3 hours.

[Deserter]

8) Practice intermittent fasting on a daily or weekly basis or at least go longer between meals. ????

Anyone any info on this? Why? Seems in direct contradiction to a lot of the info out there about eating every 2-3 hours.

I wondered about that myself, but I've heard Steve Maxwell preach something similar. No intention of implementing that one so haven't looked into it in more depth

['Frilla]

Chaps, I know there are a few experienced lifters here ( not of the shirt variety )
Looking for a bit of advice.

Currently doing a 5 day split over 7 days.

This is my current regime-

Day 1- Chest and Triceps
Excercise Sets Reps Weight currently at
Bench press ( power ) 2-4 3-5 140kg
Incline bench ( muscle ) 2-3 6-12 95kg
Dumbbell bench press ( muscle ) 2-3 6-12 40kg
Dumbbell flys ( burn ) 1 40 12.5kg

Triceps
Closegrip bench ( power ) 2 3-5 107.5kg
French press ( muscle ) 2 6-12 22.5kg
Cable tricep extension ( burn ) 1 40 20kg

Day 2- Back and traps
Barbell Rows 2 3-5 90kg
Dumbbell rows 2-3 6-12 40kg
Lat pulldown 2-3 6-12 75kg
Seated row 1 40 22.5kg

Day 3
Quads and calves
Squats 2-4 3-5 110kg ( pathetic I know! )
Leg press 2-3 6-12 145kg
Squat 2-3 6-12 95kg
Leg press 1 40 90kg

Day 4 OFF

Day 5
Shoulders and biceps
Seated barbell press 2-4 3-5 80kg
Arnie press 2-3 6-12 35kg
Dumbbell front raise 2-3 6-12 20kg
Dumbbell lat raise 1 40 7kg

Pinwheel curl 2 3-5 22.5kg
Standing dumbbell curl 2-3 6-12 17.5kg
Cable preacher curl 1-2 40 15kg

Day 6
Deadlift and Hamstrings
Deadlift 2-4 3-5
Romanian deadlift 3-4 6-12
Leg curl 3-4 6-12
Leg curl 1 40

Day 7 OFF

Power sets are done until I can complete 5 reps for all sets, then I move up in weight.
Muscle sets are done until I can complete the full 12 reps on each set them increase weight.
Burn sets are done until I can achieve 25 reps straight off without stopping, then increase the weight in the next seassion.

I have only been doing this regime for about 3 months now, getting itchy feet to be honest. My problem is I'm not too sure what I want to achieve which is a bit of a snag I guess! Currently 6'4 and weighing just around 101-102kg. Part of me wants to hit the protein and supplements and start eating big and aim to go for 110-115kg. Not sure if this regime is for me in this respect.
I found it online and thought it would be fun to try. Enjoyed it but now it's becoming a bit mundane. Any tips? Have enjoyed the benching far more than I thought I would, and as you can probably tell from my leg results, not massively keen on these training days but I know they are necessary.
I'm enjoying the challenge of increasing weight but feel this workout is probably not the best for getting results here. Am I right? Expert opinion most welcome!

Cheers

You're routine is not bad. It is at "That" Level where your body should be getting positive results.

What is your eating plan throughout the whole day? Eating 6-8 times a day is highly recommended.

[TempleSlave]

Came across this earlier in the week and it's an essential read - 13 to 17 should help you in broad terms:

http://jasonferruggia.com/39-ways-to-no ... yone-else/

Some handy pieces of advice there but 14 & 16 are not very good tbh. They sound like written by a 20sth y.o. guy with less than 10 yrs of lifting experience, who's never heard of pattern overload:
http://www.t-nation.com/free_online_art ... cd01.hydra
Myself, I really wish I started properly periodising my workouts from the very beginning - 20 years ago and not 5

[Deserter]

Came across this earlier in the week and it's an essential read - 13 to 17 should help you in broad terms:

http://jasonferruggia.com/39-ways-to-no ... yone-else/

Some handy pieces of advice there but 14 & 16 are not very good tbh. They sound like written by a 20sth y.o. guy with less than 10 yrs of lifting experience, who's never heard of pattern overload:
http://www.t-nation.com/free_online_art ... cd01.hydra
Myself, I really wish I started properly periodising my workouts from the very beginning - 20 years ago and not 5

I think it's about contextualising it - I interpreted what he was saying as a rebuttal to those guys who are always chopping and changing for the sake of the latest 'cool' routine rather than for practical reasons.
By the way, that link is just crashing when I try and open it - not sure if it's just me...

[Deadendgeneration]

I might give this body part split a try. I'm doing deadlifts and squats on the same day at the moment and it's killing me. Need to split them two up. Will stick with my current lifts and reps but try this daily split.

[TempleSlave]

Came across this earlier in the week and it's an essential read - 13 to 17 should help you in broad terms:

http://jasonferruggia.com/39-ways-to-no ... yone-else/

Some handy pieces of advice there but 14 & 16 are not very good tbh. They sound like written by a 20sth y.o. guy with less than 10 yrs of lifting experience, who's never heard of pattern overload:
http://www.t-nation.com/free_online_art ... cd01.hydra
Myself, I really wish I started properly periodising my workouts from the very beginning - 20 years ago and not 5

I think it's about contextualising it - I interpreted what he was saying as a rebuttal to those guys who are always chopping and changing for the sake of the latest 'cool' routine rather than for practical reasons.

I still would never put it like he does. As a rule of a thumb, workouts (exercise selection and all loading parameters - reps, rests, tempos) should be changed every 6 weeks or more often - for more experienced trainee.

[yiddo14]

I might give this body part split a try. I'm doing deadlifts and squats on the same day at the moment and it's killing me. Need to split them two up. Will stick with my current lifts and reps but try this daily split.

What lifts and sets are you currently doing mate? Pleased with the results so far?

[Deserter]

Some handy pieces of advice there but 14 & 16 are not very good tbh. They sound like written by a 20sth y.o. guy with less than 10 yrs of lifting experience, who's never heard of pattern overload:
http://www.t-nation.com/free_online_art ... cd01.hydra
Myself, I really wish I started properly periodising my workouts from the very beginning - 20 years ago and not 5

I think it's about contextualising it - I interpreted what he was saying as a rebuttal to those guys who are always chopping and changing for the sake of the latest 'cool' routine rather than for practical reasons.

I still would never put it like he does. As a rule of a thumb, workouts (exercise selection and all loading parameters - reps, rests, tempos) should be changed every 6 weeks or more often - for more experienced trainee.

Yep, i've must admit I've read the same myself and agree he could have phrased it better.

[Deadendgeneration]

Not entirely different from yours, although I was working on a 4 day split and stick to hypertrophy. 3 sets of between 8 and 12 reps. Once 3 sets of 12 have been achieved then I move the weight up. I've only been doing it for 3-4 weeks so shouldn't make major changes just yet, I just need a way to separate squats and deadlifts as its pretty taxing doing them on the same day.


As far as lifts go, I'm pretty much the opposite of you. My upper body is crap, lower body pretty decent.

Bench 3x5 max was 85kg's, might be a touch higher now but I haven't worked on 5's in a while, 3x12 70kg's.

Squat 3x5 max 155kg's, again not worked with those numbers for a while and I'd imagine it's higher as I did 3x12 140kg's this morning.

Deadlift 1x5 max 160kg's, 3x12???? I started at 130 and still haven't managed to do 3x12. Best so far was 2x12 1x9. I'm always worn out by the last set. Deadlifts take a lot out of me.

I'm pretty new to all of this though, I used the starting strength plan for 5 months or so to build a decent level of strength and knowledge of the main lifts, and am now trying to add a bit of muscle.

I'm a bit smaller than you, 6ft1, 92.5kg's.

I'll post my actual plan up once I get back from work.

[EddieShredder]

I've changed mine recently... now working on a 4 day split, seems to be going really well. Still training BJJ 3/4 times a week on top of this.

1) Squats and Overhead press + WOD/Conditioning circuit

2) Deads and Weighted pull ups/chins + WOD/Conditioning

3) Squats and Bench + WOD/Conditioning

4) Power Cleans + WOD/Conditioning.

Weight is back up to 72kgs, but leaner than I was when I got down to 70, and much stronger than I was when I started at 80+.

[Deserter]

I've changed mine recently... now working on a 4 day split, seems to be going really well. Still training BJJ 3/4 times a week on top of this.

1) Squats and Overhead press + WOD/Conditioning circuit

2) Deads and Weighted pull ups/chins + WOD/Conditioning

3) Squats and Bench + WOD/Conditioning

4) Power Cleans + WOD/Conditioning.

Weight is back up to 72kgs, but leaner than I was when I got down to 70, and much stronger than I was when I started at 80+.

That looks a solid routine Eddie. Are you doing a WOD straight after or later in the day? What do you do when the WOD involves a similar workout... just do different conditioning I assume?

[EddieShredder]

I've changed mine recently... now working on a 4 day split, seems to be going really well. Still training BJJ 3/4 times a week on top of this.

1) Squats and Overhead press + WOD/Conditioning circuit

2) Deads and Weighted pull ups/chins + WOD/Conditioning

3) Squats and Bench + WOD/Conditioning

4) Power Cleans + WOD/Conditioning.

Weight is back up to 72kgs, but leaner than I was when I got down to 70, and much stronger than I was when I started at 80+.

That looks a solid routine Eddie. Are you doing a WOD straight after or later in the day? What do you do when the WOD involves a similar workout... just do different conditioning I assume?

Yeah, doing a WOD straight after.... tend to just do whatever is on the board for that day, unless a certain body part is fvcked from the strength work and can't do it.

This mornings, for example, was squat and bench.... followed it up with 10,9,8,7,6,5,4,3,2,1 Thrusters and Pull Ups for time.

I should add, I try and do Prowler Sprints at least once a week minimum.... they're awesome.

[Deserter]

I've changed mine recently... now working on a 4 day split, seems to be going really well. Still training BJJ 3/4 times a week on top of this.

1) Squats and Overhead press + WOD/Conditioning circuit

2) Deads and Weighted pull ups/chins + WOD/Conditioning

3) Squats and Bench + WOD/Conditioning

4) Power Cleans + WOD/Conditioning.

Weight is back up to 72kgs, but leaner than I was when I got down to 70, and much stronger than I was when I started at 80+.

That looks a solid routine Eddie. Are you doing a WOD straight after or later in the day? What do you do when the WOD involves a similar workout... just do different conditioning I assume?

Yeah, doing a WOD straight after.... tend to just do whatever is on the board for that day, unless a certain body part is fvcked from the strength work and can't do it.

This mornings, for example, was squat and bench.... followed it up with 10,9,8,7,6,5,4,3,2,1 Thrusters and Pull Ups for time.

I should add, I try and do Prowler Sprints at least once a week minimum.... they're awesome.