[Daviant]

Was wondering if some people could look at my routine. I've designed programs before but it never hurts to get some outside opinions.

Monday - Squat Day
Low bar back squat - 10-8-5-5-5 (3 Heavy)
Front squat - 3x10
DB split squat - 3x12
Farmer's walks - 3x2 mins
Calf raises - 3xF
Weighted situps - 3x15

Tuesday - Bench Day
Barbell bench press - 10-8-5-5-5 (3 Heavy)
DB incline press - 3x10
Dips - 3xF
Skullcrushers - 3x12

Thursday - Deadlift Day
Deadlift - 8-5-3-3-3 (3 Heavy)
Romanian deadlifts - 3x12
Hang Cleans - 8-5-3-3-3 (3 Heavy)
Kroc Rows - 3x8
Pullups - 3xF
EZ bar curls - 3x12
Leg Curls - 3x12

Saturday - Press Day
Push Press - 10-8-5-5-5 (3 Heavy)
Seated DB press - 3x10
Face pulls - 3x10
Shrugs - 3x15
Plate pinches - 3x2 mins

Thanks

[BKS]

There's nothing wrong with it that I can see though 3 sorts of squat is probably over kill. But is there a reason you design your own? There's lot of well tried and tested powerlifting programs out there. The experience and knowledge that has gone into them is a lot more than you are likely to have

[Daviant]

(Original post by BKS)
There's nothing wrong with it that I can see though 3 sorts of squat is probably over kill. But is there a reason you design your own? There's lot of well tried and tested powerlifting programs out there. The experience and knowledge that has gone into them is a lot more than you are likely to have

Been focussing on strength for ages, but now I need to add some mass, as my bw is limiting how much further I can progress. Hence I wanted a high volume program that included heavy 3x5 or 3x3 sets on the big lifts. Do you know of any established programs that adhere to this, I would be interested in having a look. Also, I wanted to include a heavy squat, a deep squat and a 1 legged squat.

[McHumpy92]

I'd personally get rid of leg curls because it seems like overkill and maybe put your front squats on the Saturday.

[Daviant]

(Original post by McHumpy92)
I'd personally get rid of leg curls because it seems like overkill and maybe put your front squats on the Saturday.

Leg curls need to be in there as a knee flexing hamstring exercises. Front squats can't go on Saturday because I train cycling intervals then and my legs won't recover in time.

[BKS]

(Original post by Daviant)
Been focussing on strength for ages, but now I need to add some mass, as my bw is limiting how much further I can progress. Hence I wanted a high volume program that included heavy 3x5 or 3x3 sets on the big lifts. Do you know of any established programs that adhere to this, I would be interested in having a look. Also, I wanted to include a heavy squat, a deep squat and a 1 legged squat.

5/3/1 or westside for skinny bastards are what come to mind. They don't meet your specific requirements but they'd still meet your goals. Both have volume and both will still keep your squat, dead and bench strength up

[Daviant]

(Original post by BKS)
5/3/1 or westside for skinny bastards are what come to mind. They don't meet your specific requirements but they'd still meet your goals. Both have volume and both will still keep your squat, dead and bench strength up

Already ran westside for a few months last year to add some mass and keep my lifts going up. Might try 5/3/1 in a few months because I think I can progress faster than that for now. Thanks for the tips man.

[Arturo Bandini]

what's the logic behind the 10, 8, 5, 5, 5 rep scheme?

Also I think don't think 3 sets of calf raises is enough even if it is to failure.

[Daviant]

(Original post by Arturo Bandini)
what's the logic behind the 10, 8, 5, 5, 5 rep scheme?

Also I think don't think 3 sets of calf raises is enough even if it is to failure.

10 warmup, 8 heavier warmup, 5 for the working sets.
How many would you have? I was going to keep the weight to about my 20 rep max, so it would be 3x18-22.

[Arturo Bandini]

(Original post by Daviant)
10 warmup, 8 heavier warmup, 5 for the working sets.
How many would you have? I was going to keep the weight to about my 20 rep max, so it would be 3x18-22.

Ah okay I thought they were all work sets.

for calves? I've always had skinny calves compared to the rest of my body, the only time I could get them to grow was by doing 5 sets of 15ish, three times a week.

[Daviant]

(Original post by Arturo Bandini)
Ah okay I thought they were all work sets.

for calves? I've always had skinny calves compared to the rest of my body, the only time I could get them to grow was by doing 5 sets of 15ish, three times a week.

Oh okay man, my calves are already skinny as I always oly squat and never isolate them. I'll see how they respond to once a week, and if they don't, I'll just add tons of volume like you did. Cheers.