Help with Stregnth

[TyroneMoreGains]

I was wondering if I could get some feed back or maybe some suggestions on my workouts. I have done the same routine for the past 3 years or so and would like to maybe change a couple of things.
My main and only goal is stregnth don't really care for Bodybuilding as of yet.

Chest:
Flat Barbell Bench Press-5x5 @275
Incline Barbell Bench Press- 5x5 @ 225
Dumbbell Flat Bench- 5×5 @ 100 (gym doesn't have anything higher than 100s)
Shoulders:
Seated Barbell Shoulder Press- 5×5 @185
Standing behind the Back Shoulder Press-5x5 @155
Dumbbell Seated Shoulder Press- 5x5 @80 lb DBS
Back:
Deadlifts- 5x5 @405
Bent over Rows -5x5 @225
DB Deadlifts - 5x5 @100lb DBS
Triceps:
Close Grip bench press-5x5 @ 205
Incline Close Grip Bench Press-5x5 @155
Dips w/Chains- 4x 10
Legs:
Squats- ATG 5x5 @315
Front Squats - ATG @225
Box Jumps- A black man has to keeps his leaping ability

any suggestions would be great.

Edit: Misspelled Strength on Title

 

[Ozzy619]

Take some tne for a month next tren ace cycle and eat a shit load. Your strength will sky rocket. As far as a new routine goes someone else who trains in strength can give you a better idea. Maybe ruckin or weightedchinup.

 

[alphastrength50]

check out the chest routine i posted on mghowards thread. it got me up to 315 for triples at 181lbs

 

[TyroneMoreGains]

Take some tne for a month next tren ace cycle and eat a shit load. Your strength will sky rocket. As far as a new routine goes someone else who trains in strength can give you a better idea. Maybe ruckin or weightedchinup.

I would but I'm only 20
don't want to mess with roids for a couple more years (maybe a decade more)

 

[TyroneMoreGains]

check out the chest routine i posted on mghowards thread. it got me up to 315 for triples at 181lbs

Will do

 

[Ozzy619]

I would but I'm only 20
don't want to mess with roids for a couple more years (maybe a decade more)

Shit youre only 20 bro? I thought you were way older!

 

[TyroneMoreGains]

Shit youre only 20 bro? I thought you were way older!

Nah. I'm 20
Im just more mature than the average.

I already have a mortage and shit... life sucks

 

[Ozzy619]

Nah. I'm 20
Im just more mature than the average.

I already have a mortage and shit... life sucks

You seem to be level headed, I didnt buy my house till I was almost 30, keep it up and you can retire younger than most people in your generation. Shit, most youngsters I know still live at home till their like 25.

 

[Docd187123]

Goal is general strength or strength for a specific application like powerlifting?

 

[TyroneMoreGains]

You seem to be level headed, I didnt buy my house till I was almost 30, keep it up and you can retire younger than most people in your generation. Shit, most youngsters I know still live at home till their like 25.

It's one of the perks of working for the rail road. Been in able to afford shit I would of ever imagined.

in a couple of months I'll be able to use my CDL for Interstate use (once I'm 21) and get a nice pay bump.

It's actually a small house in a 5 acre lot. The owner sold it to me for 40 plus he gave me some chickens and lambs he wasn't able to take with him.

 

[TyroneMoreGains]

Goal is general strength or strength for a specific application like powerlifting?

General strength. I've never really done
much power lifting and I don't compete so I think General will suffice.

 

[Docd187123]

Then the first and biggest change I would suggest would be to stop working body part splits and instead work whole body or work the main lifts instead. The body operates as a complete system and when strength is the primary goal it's best to train it as a system rather than the sum of it's components so to speak. Running back to work but I've got more recommendations for you later.

 

[ruckin]

Try switching to 8 sets of 3 for all those big compounds instead of 5 5s. About the same volume but that will put a little more emphasis on top end strength.

 

[TyroneMoreGains]

Try switching to 3 sets of 8 for all those big compounds instead of 5 5s. About the same volume but that will put a little more emphasis on top end strength.

Yeah, about the same amount of reps.
I will try this. Never really thought about going for 3 sets of 8.

 

[ruckin]

Yeah, about the same amount of reps.
I will try this. Never really thought about going for 3 sets of 8.

Shit i made a typo, meant 8 sets of 3

 

[TyroneMoreGains]

Shit i made a typo, meant 8 sets of 3

Yeah makes better sense now seemed like a lot of reps

 

[Docd187123]

I was wondering if I could get some feed back or maybe some suggestions on my workouts. I have done the same routine for the past 3 years or so and would like to maybe change a couple of things.
My main and only goal is stregnth don't really care for Bodybuilding as of yet.

Chest:
Flat Barbell Bench Press-5x5 @275
Incline Barbell Bench Press- 5x5 @ 225
Dumbbell Flat Bench- 5×5 @ 100 (gym doesn't have anything higher than 100s)
Shoulders:
Seated Barbell Shoulder Press- 5×5 @185
Standing behind the Back Shoulder Press-5x5 @155
Dumbbell Seated Shoulder Press- 5x5 @80 lb DBS
Back:
Deadlifts- 5x5 @405
Bent over Rows -5x5 @225
DB Deadlifts - 5x5 @100lb DBS
Triceps:
Close Grip bench press-5x5 @ 205
Incline Close Grip Bench Press-5x5 @155
Dips w/Chains- 4x 10
Legs:
Squats- ATG 5x5 @315
Front Squats - ATG @225
Box Jumps- A black man has to keeps his leaping ability

any suggestions would be great.

Edit: Misspelled Strength on Title

Do you know your 1RM for the big lifts? If not you should figure them out and look up Prilepin's chart. Learn how to use it to calculate optimal sets and reps for a given percentage intensity.

Work the lifts not body parts so that your training days can be squat day, press day, bench day etc, or even upper/lower or push/pull.

Work on lift order. On your leg day for example you have box jumps after squats and front squats. Box jumps require you to be fresh to get the necessary power development and motor fiber recruitment. You should do them before the front squats or first for the day but I prefer the former.

Do your pressing standing for the majority of the work load. It engages more musculature.

Deadlifts, I'm of the opinion, are extremely difficult to recover from when sufficiently heavy. No need to do 5x5 on deads. 1-2 heavy working sets of 5 reps is plenty with maybe a back off set at the end. When you stall on sets of 5 move down to trips and the doubles then singles.

Pick your accessory work and assistance work wisely. Choose lifts that target your weak spots in the main lifts. For example, if you have trouble breaking the floor on deads then work on deficit deads, snatch grip deads, etc.

Speed work or dynamic effort work can be beneficial to many. Implement it as needed.

Bent over rows try to do them as Pendlay rows.

 

[Docd187123]

I forgot to add the most effective tool for strength training:

Find yourself a local PL'ing gym and train with a team. Even if you don't plan on competing, if you're serious about your strength goals there is no substitute for training with a team.

 

[TyroneMoreGains]

Do you know your 1RM for the big lifts? If not you should figure them out and look up Prilepin's chart. Learn how to use it to calculate optimal sets and reps for a given percentage intensity.

Work the lifts not body parts so that your training days can be squat day, press day, bench day etc, or even upper/lower or push/pull.

Work on lift order. On your leg day for example you have box jumps after squats and front squats. Box jumps require you to be fresh to get the necessary power development and motor fiber recruitment. You should do them before the front squats or first for the day but I prefer the former.

Do your pressing standing for the majority of the work load. It engages more musculature.

Deadlifts, I'm of the opinion, are extremely difficult to recover from when sufficiently heavy. No need to do 5x5 on deads. 1-2 heavy working sets of 5 reps is plenty with maybe a back off set at the end. When you stall on sets of 5 move down to trips and the doubles then singles.

Pick your accessory work and assistance work wisely. Choose lifts that target your weak spots in the main lifts. For example, if you have trouble breaking the floor on deads then work on deficit deads, snatch grip deads, etc.

Speed work or dynamic effort work can be beneficial to many. Implement it as needed.

Bent over rows try to do them as Pendlay rows.

A lot of new and great information.
I just know I can Bench 335 for 1 rep but apart from that I'm not too sure what my actual squat and deadlift maxes are just rough estimates.

I'll try to figure ot my one rep Maxes through the week.

Pendlay row are the ones you basically pick it up from the floor right.
I usally do them more or less like Dorian Yates reverse grip and all.

 

[TyroneMoreGains]

I forgot to add the most effective tool for strength training:

Find yourself a local PL'ing gym and train with a team. Even if you don't plan on competing, if you're serious about your strength goals there is no substitute for training with a team.

There's a couple of huge ass dudes at my gym who seem like they compete.
I've seen several of them bench 405 for reps and they asked me if I'd want to workout with them since the weights are limited at times.

I never do because I'm Hella intimidated by them.
I might have to work up the courage to workout with them.