I wanted to hear your thoughts on my workout, I've been gaining well on it but unsure if I will overtrain eventually. Also routine rate thread.
+ indicates the last set is done AMRAP.
>Monday - Pull1
3x5+ Barbell Rows
3x8-12 Lat Pulldowns
3x8-12 Seated Rows
3x12-15 Face Pulls
3x8-12 Hammer Curls
3x60s Briefcase Carries
>Tuesday - Push1
3x5+ Bench Press
3x8-12 Overhead Press
3x8-12 Incline Dumbbell Press
3x12-15 Lat Raises
3x8-12 Tricep Pushdown
>Wednesday - Legs
3x5+ Squats
3x8-12 Leg Curls
3x8-12 Leg Extensions
3x12-15 Calf Raises
3x15 Woodchops
>Thursday - Pull2
3x5+ Lat Pulldowns
3x8-12 Barbell Rows
3x8-12 Seated Rows
3x12-15 Face Pulls
3x8-12 Dumbbell Curls
>Friday - Push2
3x5+ Overhead Press
3x8-12 Bench Press
3x8-12 Incline Dumbbell Press
3x12-15 Lat Raises
3x8-12 Overhead Tricep Extensions
3x15 Ab Wheel Rollouts
>Saturday - Deadlift and Grip
1x5+ Trap-Bar Deadlifts
Follow by grip Work
>>42320207
Push and pull are fine. Progress will stop eventually though, so you'll want to do ramping sets to a top set of 5/5+ for the first exercise.
Other than that they're okay.
Leg 1 could use a partial deadlift accessory.
Leg 2 is horrible.
>>42320473
I think when progress stops, I'll periodise the strength movements as per 5/3/1, or just swap to 5/3/1.
I had meant saturday as just a day to do deadlifts and focus on my grip, since I have bitch grip. Would I be better off by turning it into a leg day?
I guess it would then look like this:
>Wednesday - Legs1
3x5+ Squats
3x8-12 Rack Pulls
3x8-12 Leg Curls
3x8-12 Leg Extensions
3x12-15 Calf Raises
3x15 Woodchops
>Saturday - Legs2
1x5+ Trap-Bar Deadlifts
3x8-12 Front Squats
3x8-12 Leg Curls
3x8-12 Leg Extensions
3x12-15 Calf Raises
Follow by grip work.
I swapped from regular deadlifts to trap-bar since I realised that I had too much upper-back volume. I find that trap bar hits my upper back less while still making me feel similar after a workout otherwise.
No cube, no rate, pal. Come back when you've achieved a 3-dimensional routine and not before.
>>42320628
What if I made my routine 4D?
>>42320578
Yep, now it's excellent
>Would I be better off by turning it into a leg day?
Nobody gotstrong by squatting once a week only