Is this routine retarded?

I've been doing this routine, going 4 days a week for about 14 months now. Seen really good improvement but wondering if it could be better?

  1. 1 month ago
    Anonymous

    Wtf are tricep pulls?
    When do you train your back?
    Where is day 4?

    • 1 month ago
      Anonymous

      You can see in the top left the routine
      Triceps pulldowns lmao

      https://i.imgur.com/yCOUvPZ.png

      I've been doing this routine, going 4 days a week for about 14 months now. Seen really good improvement but wondering if it could be better?

      It looks alright, but you might need something like pull ups/hyperextensions for good posture

  2. 1 month ago
    Anonymous

    lmfao

  3. 1 month ago
    Anonymous

    Are the numbers you gave current numbers? Because if so then you should have determined a long time ago that it's very bad.

  4. 1 month ago
    Anonymous

    It's got the big 4 so it can't be horrible.
    It'll work until it doesn't once you're starting to hit plateaus on the main compounds you're probably going to want to go onto programs (or write your own)with 6 week blocks with varied intensities and volumes or go on one now. It's hard to read up on it without a book or something because you're absolutely drowning in "free advice" that's impenetrable or mostly chaff to keep you away from like being able to do it yourself.

    • 1 month ago
      Anonymous

      >big 4
      >Smith machine squat
      He'd be better off doing goblet squats.

      • 1 month ago
        Anonymous

        he's doing legs multiple times a week if 2 out of 3 of those times is a smith machine I can't say it's bad. If that's what he needs to get his leg volume so be it. It looks like he's still free-baring (?) it on day 3.

        • 1 month ago
          Anonymous

          You can absolutely say it's bad. A smith machine squat should at best be an accessory to emphasize specific parts of the movement but he's using it as his main squat.

          • 1 month ago
            Anonymous

            you don't more than one squat day a week as far as I'm concerned it is an accessory or something like it since he's doing it with an extended range of motion and lower weight.

            • 1 month ago
              Anonymous

              His progress is pretty indicative on how shit it is.

              • 1 month ago
                Anonymous

                that could be a lot of things if OP was a woman it would be impressive lets just go with that.

              • 1 month ago
                Anonymous

                You need to go back and ywnbaw

              • 1 month ago
                Anonymous

                you will never be a man and you're here forever

  5. 1 month ago
    Anonymous

    14 months and ur only benching 70kg and OHP 30? am i getting baited? i only started lifting this year and am past those numbers

  6. 1 month ago
    Anonymous

    >Seen really good improvement
    No you haven't. Do SS

  7. 1 month ago
    Anonymous

    Powerful bait

  8. 1 month ago
    Anonymous

    wut

  9. 1 month ago
    Anonymous

    I think your goal should still be to build up strength. At least until you're well within intermediate territory.
    I too spent too much time screwing around instead of doing a real program.

    Don't make my mistake, do
    SS, Stonglifts, Texas Method or Madcow -- whichever sounds more fun.
    Stick to it for 3-4 months and then choose a new program based on where you're lagging most

    • 1 month ago
      Anonymous

      OP here... sorry I didn't respond, I figured thread would die.
      This isn't bait, and yes, those are my current numbers, yes I am a dyel skeleton and also I have seen decent improvement. (Started benching on just the bar, started OHP at 15kg, etc).

      thanks for actual advice

      It's got the big 4 so it can't be horrible.
      It'll work until it doesn't once you're starting to hit plateaus on the main compounds you're probably going to want to go onto programs (or write your own)with 6 week blocks with varied intensities and volumes or go on one now. It's hard to read up on it without a book or something because you're absolutely drowning in "free advice" that's impenetrable or mostly chaff to keep you away from like being able to do it yourself.

      >you're absolutely drowning in "free advice"
      very true...

      you don't more than one squat day a week as far as I'm concerned it is an accessory or something like it since he's doing it with an extended range of motion and lower weight.

      Should I swap out smith machine for actual squats? I just like doing it as a warmup...

      • 1 month ago
        Anonymous

        Is there at least one rest day between each session?

        • 1 month ago
          Anonymous

          yes, I go every second day, so technically I guess it's 3.5 times a week.

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