What you are doing is fine for a strength program. You may want to re-calculate your max's based on your last heavy workout, and start the cycle over. When was the last time you had a de-load week?

Also look into Wendler's 5/3/1 strength program. It's similar to all the starting strength/madcow/whatever else name strength routines, but has a bit more 'accessory' work you include tailored to your goals. Shoot me a PM if you want the ebook.

I have all 3 of the 5/3/1 e-books. The 1st and 2nd editions plus the powerlifting editions.

I love the concept of 5/3/1 but I do manipulate the accessory work differently than he suggests.

Someone posted this in the other thread

http://www.muscleandstrength.com/wor...n-routine.html

I plan on following that.

The gym I go to doesn't have a leg press machine or a seated calf raise machine (for leg day - tuesday). Any recommendations on what I can do to replace those workouts?

That routine sucks, especially for a newbie. You should do Starting Strength..

The reps on that routine are ridiculous. Wow.

Yea that routine blows. People think if they get a huge pump (high reps), that they are working their body harder, which is reeruned.

Going Too Low

The best range for muscle growth is 8-12 reps per set. Consistently doing 7 or fewer reps with heavier weights may feed your pride in the gym, but it won’t build as much muscle as moderate reps with moderate weights. A recent study found that when subjects used a weight that allowed them to complete 25-30 reps per set, they increased muscle protein synthesis (the process that leads to muscle growth) by 60% more than when they did sets with a weight that limited them to 4 reps. What’s more, going too heavy often leads to truncated reps. This is especially true of leg presses. It’s likely you can use more metal with this exercise than any other.

This stokes your ego, and because the guy before you used 900 for six half-reps instead of 600 for 12 full reps, you want to crank out 900-pound partials, too. Resist this urge. More reps and better form with a lighter weight will build more mass.

Research

A recent study from Italy found that when subjects did dumbbell shoulder presses with half-reps or three-quarter reps, they did not use nearly as much deltoid muscle fibers as they did when they did full reps. Using more muscle fibers during an exercise will make that muscle bigger. Even when training for power, the fewer reps you do, the harder it is to eke out another one and thus make consistent gains.
Solutions

• Do movements from full stretches to full contractions. Carefully control the negative half of reps.
• Keep the reps of most sets in the 8-12 range.
• Focus on your muscles contracting, not the weight moving.

http://www.simplyshredded.com/gym-cl...ix-them-2.html

:popcorn:

Put the popcorn away. it will make you fat.

Nah, it's one of those 100 calorie snack bags. He's cool.

Workout that my personal trainer designed for me to start off with:

Three times per week:

1. Planks on elbows - 15-30 secs - 2-3 sets
2. Woodchop - 2 Arm High/Low - 10-12 reps - 2-3 sets
3. Squat against the wall with stability ball - 10-12 reps - 2-3 sets
4. Push-Up - kneeling on stability ball against wall - 10-12 reps - 2-3 sets
5. Lunges - Forward - 10-12 reps - 2-3 sets
6. Lat pull down - 10-12 reps - 2-3 sets
7. Bridge (I call this the pelvic thrust exercise) - with one leg in the air - 10-12 reps per side - 2-3 sets
8. Back extension - on stability ball and knees off floor

Warm up - walk in place, dynamic stretching - 5-10 minutes

Alternate sets 1 and 2 - brief rest between
Alternate sets 3 and 4 - brief rest between
Alternate sets 5 and 6 - brief rest between
Alternate sets 7 and 8 - brief rest between

Cool down - stretching - 5 minutes

Three times per week:

Walk 2-3 miles, begin interval training if I so desire
or
Cardio video

He talks about me in one of the books. ;-)

The mention of the "VAG" :D

But seriously, does he?

Yup, in the powerlifting book. We're actually good friends.

He texted me last night to let me know he's sending me a shirt that's limited edition and not gonna e for sale.

Four reps @ 285lb on the bench this morning! According to http://www.muscleandstrength.com/too...alculator.html, I should be able to do a single at 322.