Help critique my routine please?

Discussion in 'Fitness & Nutrition' started by MyLittleAirport, Mar 13, 2006.

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  1. MyLittleAirport

    MyLittleAirport OT Supporter

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    Day One: Squats
    Squats 3-4X3-5
    Front Squats 3-4X6-8
    Narrow Stance Goodmornings 3X8-12
    Pulldowns/Chins-Free sets/reps

    Day Two: Bench
    Flat Bench Press 3-4X3-5
    Paused (1 second) DB Bench press 3-4X5-10
    DB Overhead Press 3X6-10
    Skullcrushers 3-4X6-8
    Lateral Raises 3X8-12

    Day Three: Pull
    Deadlift 3-4X1-3
    Romanian Deadlift 3-4X3-5
    Bent Over Barbell Rows 3-4X3-5
    DB Shrugs 4-6X6-12
    Pulldowns/Chins-free sets/reps


    Its a 3 day routine given to me by some crazy/awesome powerlifter but he gave that to me when it was during wrestling season. And now that wrestling season is over and I can focus more on gaining weight/strength, I was wondering if there was anything else I should add? Cause I can breeze through each of these exercises in 30 min by myself (not that I'm saying its easy, I still sweat, just that I don't workout for a hour like I've heard most ppl do) and thought I needed more exercises now.

    Thanks guys.
     
  2. GTLifter

    GTLifter Banned

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    Thats a pretty decent routine, except it has you deadlifting heavy every week along with squatting which can tax the CNS. But you may be young enough that it is fine. How old are you and what are your current numbers?
     
  3. MyLittleAirport

    MyLittleAirport OT Supporter

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    123lbs

    B: 155x5
    S: 225x5
    DL: 300x1

    I really don't know how I pulled 300 that time, I think I had horrible form but I couldn't tell because there were no mirror in my cousin's basement and I didn't have anything to record it with. My bench sucks but I really don't need bench much in my sport but I personally would like to increase my bench pr.

    Edit* I'm 19, sorry I didn't read that part.
     
    Last edited: Mar 13, 2006
  4. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    looks good, are you gaining strength?
     
  5. grampositivecocci

    grampositivecocci New Member

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    dont lift in front of mirrors anyway

    routine looks good to me

    and gt, I don't think he should have too much of a problem deadlifting and squatting twice a week. I do it easily enough.
     
  6. GTLifter

    GTLifter Banned

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    I rethought that and at our level it doesnt really matter.


    Benching does matter in wrestling, it makes your body stronger which will help you on the mat.
     
  7. MyLittleAirport

    MyLittleAirport OT Supporter

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    sweet, didn't know that. I noticed that I can usually take them down but once I'm on the ground, I usually get muscled around.
     
  8. GTLifter

    GTLifter Banned

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    that was my mistake when I wrestled, I didnt lift enough... I had great technique but I was so weak it didnt matter...
     
  9. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    what is your diet like? is it wrestling season?
     
  10. MyLittleAirport

    MyLittleAirport OT Supporter

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    My diet... isn't consistent, its horrible actually. I eat a lot of carbs thats one thing I know for sure. I usually eat something carb'ish in the morning like a bagel, noodles, or rice with something. At lunch time, I usually eat a big dish of thai styled fried rice (droooool) and then when I get home, I slack off. I usually eat w/e, if my mom's home, I'll just eat w/e she cooks (korean stuff) or I might get something to eat.

    Wrestling season is over but practice is still going on so we can get ready for next season.

    I know my diet is horrible, I used to be one of those guys who always said "HA I never gain weight no matter how much I eat!" but really I just never ate consistently but I'm going to have to change, especially if I want go gain any mass anytime soon.
     
  11. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    werd, Eat some fuckign food its off season, GFH
     
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