workout critique

[gobbla]

Looking for ideas and suggestions
***
Week 1, Day 1:
Sets: 3
Reps: 5
Flat BB Bench Press
Barbell Rows
Box Squats
Deadlifts
DB Hammer Curls
Standing Calf Raises
***
Week 1, Day 3:
Sets: 3
Reps: 8
Incline DB Bench Press
DB Upright Rows
Front Squats
Good Mornings
BB Bicep Curls
Dips
***
Week 1, Day 5:
Sets: 2
Reps: 15
Decline BB Bench Press
Pullups
Step-Ups
Deadlifts
Seated Calf Raises
BB Lying Tricep Extensions
***
week 2, same as week 1
***
Week 3, Day 1:
Sets: 4
Reps: 5
Deadlifts
pull-ups
Incline DB Bench Press
Preacher Curls
Front Squats
Seated Calf Raises
***
Week 3, Day 3:
Sets: 4
Reps: 8
Squats
Barbell Rows
Glute-Ham Raise
Military Press
DB Curls
Lying DB Tricep Extension
***
Week 3, Day 5:
Sets: 3
Reps: 15
Lunges
DB Flat Bench Press
Good Mornings
BB Bicep Curls
Dips
Standing Calf Raises
***
week 4, same as week3

[gobbla]

*bump*

Over the past couple of months I feel like I've greatly improved my core lifts and strengthened my weight training foundation. Essentially that was accomplished by doing nothing but compound lifts.

One thing that I'm concerned with though is my ability (or lack of) to do some more advanced or alternate lifts, thinking that possibly my accessory muscles might not be as up to the task as the bigguns. A foundation is first and foremost...but the house still looks like ass if the shingles are falling off.

So this is to be my re-shingling routine. 4 weeks of blasting weak points and then back to the regular stuff.

[Lost Dog]

I'm certainly not qualified to judge a routine (except for a really, really bad one, I suppose), but have you considered looking into Scrawny to Brawny? It's got a whole section devoted to correcting imbalances, etc.

[gobbla]

The thought crossed my mind but I'm starting to have a harder and harder time spending money on programs and such when they're fairily easily attainible for free.

I probibly need phrase it a little differently...the goal is to have a period where I hit the major muscles in different ways than what I'm used to. Not so much to "correct imbalances" I guess as to "buy some more injury free time". [img]smile.gif[/img]

[Lost Dog]

I feel the same way... Although, I have purchased two packages from Craig Ballantyne and have had good luck with both. The email advice from Craig that's come from my purchases was worth the price!

I'm a fan of Berardi's stuff, so when it's time for a bulk, I'll be picking up S2B. I really like the nutrition info, plus I just don't know enough about my own limitations to figure out how to "fix" my week points.

It's a bit hard to shell out the dough to read nutrional advice that I can pretty much get from his web site, but the self-diagnostics will put it over the top for me. Plus, it's only $10.99 at CostCo.

[DiBatista]

any reason for the sparatic rep schemes?

[OldGuy]

I like this "free" program.

The Waterbury Method.

[gobbla]

For more on this program visit here.

[Bubba Booey]

This is one of Waterbury's routines - why not just choose another one?

[GqArtguy]

Originally posted by gobbla:
One thing that I'm concerned with though is my ability (or lack of) to do some more advanced or alternate lifts, thinking that possibly my accessory muscles might not be as up to the task as the bigguns.

What is an "advanced" or "alternative" lift?

[gobbla]

bubba- I've finished 2 already, and am creating a longer term plan right now incorperating 4...this being the last of the 4.

GQ- My workouts now focus almost purely on Back Squat, Dead, Bench, Bent over Row, Dip, and Chins. I really don't want to vary that too greatly for the mainstay of the workouts but I recognise that some of variation lifts like incline\decline, front squat are probibly lacking. Tack on postier chain stuff like good mornings and glute\ham raise which would almost certainly be beniffical but again not really things that I want to dedicate my main workout routine around.

I'd like to eventaully get to where I incorperate some push-pulls, snatches, and such but I don't think I'm really ready for them quite yet.