Advice on routine please

[graal067]

Hey all just looking for a few tips on my current routine. Trying to gain as much muscle as i can while minimal fat. As everyone is
As follows:

Monday:
Squats - 5x5 (120kgs),
Deadlifts - Building up to a 3 rep max in snatch grip (140kgs with snatch grip, 160kgs with one over one under grip)
Lunges- Really just to activate glute med and prevent knees folding in
Leg press - 4x8 (210kgs)
HIIT

Tuesday:
Bench- 4x8 (at 90kgs)
Tbar row- 4x10 (60kgs)
DB shoulder press 4x10 (25kgs)
Dips- 3x10 (slowly building back up after shoulder injury)
Lats - 4x8 (78kgs)
Bicep/tricep superset- generally on cables hitting 12reps for both

Wednesday:
HIIT

Thursday:
Squats- 5x10 (95kgs)
Lunges- again focus on glute med activation
Leg press- 4x15 (155kgs) 
Straight leg deads- 4x10 (60kgs)
Single quad extensions- 4x15 (heavy as i can)
Calfs- 4x15 (100kgs)

Friday:
Power cleans- 5x5 (65kgs)
Bench 4x10 (85kgs)
DB rows 4x10 (32kgs)
Incline DB bench 4x10 (32kgs)
Lats 4x10 (72kgs)
Dips 3x10 (slowly building back up after shoulder injury)

Saturday:
4 bicep exercises
4 Tricep exercise
Following the pump
HIIT

I increase the weights up once i hit 5x5 for the big lifts at that weight or for 3 out of the given sets at 10 reps

Big lifts normally have 2-3min rests, other 90seconds-2min(most), arms have 30-60sec rests

Sitting at about 82kgs, 180cm

Diets pretty good and consistant

breakfast- oats, natural yogurht, eggs and coffee
Lunch- chicken, kumara and spinach plus a bit of sauce
Dinner- flat dinner- normally pretty good
Post workout- protein and banana
Supps- creatine and fish oil and protein

Just looking for any advice or tips

Cheers

[Pseudonym]

Hey Graal. Sorry no-one's replied before now!

It all looks pretty good to me, although I haven't ever tried the upper-lower body split that you're working to there. But you've got a lot of solid compound exercises in there, so provided your diet is right, I can't see any reason why this wouldn't work for you.

The only question I have is whether you're eating enough to put on size? Have you added up the macros on a typical day? I suspect you could probably do with adding another high-protein meal at least.

[graal067]

Cheers for the reply and feedback.

Im not really trying to eat for size at the moment. More of trying to drop some fat off before rebuilding back up next year. 
Would you recommend chucking a high protein snack before bed in there?
Any thoughts on easy way for measurement without skin calipers? Would a tape measure and cirsumferences do it? Or too un-reliable?

[Spacebound]

All i can say is it looks pretty high volume, high frequency. But since i dont know your 1rm, cant comment of intensity. 

What are your goals? Probably looks to much if you are natty (assuming intensity is fairly high), but thats just my opinion, i dont really know though.

[graal067]

Everything is really set at there respecible rex max . If i can hit the reps above i nomrally move up the weights or jump it up to reps of 10 (from 8). My body is handling it pretty good so far, I am natty and havnt had much success with traditional 'x' day splits in the past. But will change as soon as i feel overtrained

[Spacebound]

Everything is really set at there respecible rex max . If i can hit the reps above i nomrally move up the weights or jump it up to reps of 10 (from 8). My body is handling it pretty good so far, I am natty and havnt had much success with traditional 'x' day splits in the past. But will change as soon as i feel overtrained

I never had success with bro splits either. If it's working then stick with it

[Pseudonym]

Would you recommend chucking a high protein snack before bed in there?

I would. You should really add up your meals for a few days using MyFitnessPal or similar so you know what your intake is. But at a guess, I doubt it would be more than 150g of protein a day at the moment.

Any thoughts on easy way for measurement without skin calipers? Would a tape measure and cirsumferences do it? Or too un-reliable?

Even calipers are unreliable. But between the tape measure, scales, and the camera (more objective than the mirror), you should be able to get a pretty good idea of what's going on.

[graal067]

Just did a quick count using MyFitness App. I have weighed in the past, but now more of an estimate. cho 45: pro 33: fat 22. carbs 230g: protein 172g: fats 50g.

But again is all an estimate and sitting about 2100 calories (2300 is about mantainence i think for me). I know its a bit low for "muscle building" but more trying to lose centra fat at this point before actually taking some time and doing a good clean gain up

Cheers, i will try adding a high protein meal a few hours after dinner for the next few weeks and see how it goes 

[yeelang]

Your volume looks too high for your strength, but you could be operating at a lower percentage of intensity than a traditional 5x5.

also your volumes between workouts are quite skewed, doing 3000kg of squats on Monday vs 4750kg on Thursday. Given this variance I'd say your hypertrophy volume isn't intense enough if you can get out that much compared to your 5x5, or vise versa... 

Personally as long as you are hitting every muscle group per micro cycle of training it's really about how you progressively overloading. Based on what you posted you are only interested in increasing strength as opposed to all factors of volume. This might be ok as a beginner but as you advanced purely making progress through increasing weight isn't as optimal as manipulating reps and sets and weights. The tendency with focusing on just strength is that you move closer and closer to 1RM intesnity you sacrifice total volume to do so and total volume (within specific ranges of intensities) is what leads to optimal growth.

There's a chance your chain of thought is the more work done the better the results, just remember there is only a certain amount of archidonic acid available to recruit growth factors per acute training session, so there comes a point where additional stimulus is just not worth the delay in recovery.

also your calves need way more volume imo

Food for thought

[Pseudonym]

purely making progress through increasing weight isn't as optimal as manipulating reps and sets and weights. The tendency with focusing on just strength is that you move closer and closer to 1RM intesnity you sacrifice total volume to do so and total volume (within specific ranges of intensities) is what leads to optimal growth.

I'd never thought about it like that before. Good post, Yeelang.

[fng]

very interesting that, cheers yeelang

[graal067]

Your volume looks too high for your strength, but you could be operating at a lower percentage of intensity than a traditional 5x5.

also your volumes between workouts are quite skewed, doing 3000kg of squats on Monday vs 4750kg on Thursday. Given this variance I'd say your hypertrophy volume isn't intense enough if you can get out that much compared to your 5x5, or vise versa... 

Personally as long as you are hitting every muscle group per micro cycle of training it's really about how you progressively overloading. Based on what you posted you are only interested in increasing strength as opposed to all factors of volume. This might be ok as a beginner but as you advanced purely making progress through increasing weight isn't as optimal as manipulating reps and sets and weights. The tendency with focusing on just strength is that you move closer and closer to 1RM intesnity you sacrifice total volume to do so and total volume (within specific ranges of intensities) is what leads to optimal growth.

There's a chance your chain of thought is the more work done the better the results, just remember there is only a certain amount of archidonic acid available to recruit growth factors per acute training session, so there comes a point where additional stimulus is just not worth the delay in recovery.

also your calves need way more volume imo

Food for thought

Cheers mate that very valuable input. 

Piror to this I ran 5x5 for 6 weeks, currently in week 7 of this program atm. I havnt quite hit the 5x5 on squats yet. Got 3x5 yesterday, compared to 5x3 the week before. 

Time for a mix up maybe?

[Spacebound]

Could always try madcow or texas method with some accessory work.

Its bolded as i dont really beleive you should go over board on the accessories.

[Riccardo]

Good post bro, volume is key. there should be a bit of an inverse relationship between your accessory work and strength work so that as you increase intensity and decrease volume on the strength work it is compensated for with a concomittent increase in the volume of your accessory work.

[Realtalk]

What's the objective here? 

I read build as much muscle as possible... Then read squats and deadlifts back to back, deadlifts with snatch grip, powercleans, and read 5x5 but the read it's not even being followed its 3x5 or 5x3.

deadlift with snatch grip is weak, why not use a better grip and lift more weight?

squats then deadlift after is dumb how can you put max effort into deadlift when you fatigued from squats.

powerclean is a power movement not a muscle building movement. It has no place in a bodybuilders routine. Waste of time.

[graal067]

What's the objective here? 

I read build as much muscle as possible... Then read squats and deadlifts back to back, deadlifts with snatch grip, powercleans, and read 5x5 but the read it's not even being followed its 3x5 or 5x3.

deadlift with snatch grip is weak, why not use a better grip and lift more weight?

squats then deadlift after is dumb how can you put max effort into deadlift when you fatigued from squats.

powerclean is a power movement not a muscle building movement. It has no place in a bodybuilders routine. Waste of time.

Well im trying to really focus on getting my squat up. Ive been stuck on 120 so did 5x3 and then 3x5. Once my form turns to shit i know thats enough. If all goes well next mondays session should be 5x5 then i can up the weight. Using deadlifts as an accessory to squats, but instead of lifting max weights with a good grip im allowing my grip strength to be the limiting factor and progress as that does. Or would you recommend a different approach? 

As for powercleans - just a new execise im trying out and would like to progress 

Could always try madcow or texas method with some accessory work.

Its bolded as i dont really beleive you should go over board on the accessories.

Cheers- I did 6 weeks of icf/ss - similar if not the same to madcow prior to this. Will definatly go back soon

Good post bro, volume is key. there should be a bit of an inverse relationship between your accessory work and strength work so that as you increase intensity and decrease volume on the strength work it is compensated for with a concomittent increase in the volume of your accessory work.

cheers mate. By increasing intensity and decreasing volume are you refering to %of 1RM and number of sets or reps?