Need a little Feedback on my latest routine

[Phreezer]

Ok, I'm switching some things up a little... I want to do a basic DFHT routine.. but I don't want quite that much volume, so I've decided to put together a little hybrid BB PL loosly based on WS/DF ... Gavin.. AM.. Freddy..... I would appreciate any feedback you fella's would give... if you have the time that is.

Now, When looking at this routine, please keep in mind that I'm not looking to compete as a strength athlete and I'm not looking to train like a BB.... I just want to focus on Keeping some size and some strength...

Day one...

Flat bench 3x8
Decline Dumbell press 3x8
Skull Crushers 3x6-8
Upright Rows 3x8
Lat Raises 3x8
Bent Over Barbell Rows 3x6-8
Standing Barbell Curls 3x8

Day two....

Squat 5x5
Stiff legged Deads 3x5
Calf work .....
Pull Throughs 3x6

Day Three....

Flat bench 3x5
Incline bench 3x6
Overhead Dumbell Extensions 3x8-10
Push Press 3x5
Cleans 3x5
Lat Pulldowns 3x6
Hammer curls 3x6

Day four...

Rack Pulls 3x6
Leg Press 3x8
Glute Ham Raises 3x5
Calf work...
Shruggs 3x8

I still plan on doing GPP work between workouts.. Probably just sled work... This thing looks okay to me, I do wonder about the volume...and since I sometimes get ahead of myself and overlook something... I figured I would ask you guys for some help

I appreciate you guys taking the time to read this!

Please LMK your thoughts....

 

[captainamerica]

Pheezer

Just looking at the routine.Are you going to train 4 days in a row then 3 off or is it every other day?Just wondering how you are breaking it up.Plus just wondering what you are looking for from the routine?I have some ?'s about some of the exercises..Peace Captainamerica

 

[Phreezer]

Just looking at the routine.Are you going to train 4 days in a row then 3 off or is it every other day?Just wondering how you are breaking it up.Plus just wondering what you are looking for from the routine?I have some ?'s about some of the exercises..Peace Captainamerica

No it's not 4 days in a row... It's probably going to be a MON-TUES THUR-FRi routine although I may go with a EOD routine...Mon, Wed, Fri, Sun.. Tues, Thurs, Sat, mon.. Wed.. etc

Like I said above...."I just want to focus on Keeping some size and some strength"...

What questions do you have about the exercises?

 

[captainamerica]

Just wondering why you would flat bench then decline press then with only a two day rest flat bech again and then incline press?I have never really been big on decline presses for anything other then maybe close grip decline for tri's. and I would like to see a longer break between bench/chest.Just a thought.

 

[Phreezer]

I'll try one last bump before I let this fall to the bottom....

 

[Freddy]

Thats a good looking routine, bud. That'll work well for you.

I would squat at least 2x a week though.

Otherwise its a good program.

 

[buck]

A good strengh and power work out. Every body part 2x a week? You have ambition. I would go with eery other day with this on. Reminds me of when I train with competitive power lifters. Not many saround were I live now.

 

[Phreezer]

Okay????

Working weight will drop with more reps. I work on the threshold of failure for almost every workout. I very rarely ever go to failure on a Dual Factor based program.

Honestly, I don't really understand what you are asking aobut the Dumbbell vs bar. I don't care, if my dumbbell strength goes down (which it shouldn't as any increase in barbell strength will translate over to an increase in DB's as well.. .If you are weaker on DB's then it is simply a coordination issue. Something that should be easily overcome within a couple of workouts). When I train, I don't care about how much I can do with dumbbells. I am not training to compete as a strength athlete, and if I were, I certainly wouldn't give two shits about dumbbells, I would focus on my 3 PL lifts primarily. Also, I am not training to be a BB either, I am simply focusing on maintaining my size and strength with only minimal overall gains toward either.

Can you tell me why exactly you are questioning some of my "overall choices"?

 

[Phreezer]

I never do lunges. I do squats and box squats. I do Zercher squats in place of Front squats.

Currently, the workout I'm performing is the one I have listed above. I do work with Dumbells, but it's only minimal work. The majority of my workout takes place inside a power rack

WRT To sled, I do typical GPP sled work with nothing more than some ropes and a couple of 45lb plates