New routine - Split

N

newf

0
Well i went ahead and designed myself a split routine more out of necessity due to the fact that i can't keep on pushing/pressing every fullbody workout if i expect a nagging injury to heal, my right shoulder.

Day 1 - Lower/Quad Dominant
Back Squat - 8x3
BB Lunge - 3x8(each leg)
Leg curls - 3x12

Day 2 - Upper/Pull Dominant
Chinups - 5x3
BB rows - 3x6
Cable row - 3x6
Shrugs - 4x10
BB Curls - 3x12
DB external rotations - 2x12

Day 3 - HIIT

Day 4 - Lower/Hip Dominant
Single leg deadlift - 6x4(each leg)
Goodmornings - 3x8
Leg extentsions - 3x12

Day 5 - Upper/Push Dominant
Flat Bench Press - 3x12
Incline BP - 3x12
Decline flyes - 2x12
Push press - 6x4
Side Lateral - 2x12
Lying BB tricep extentsions - 2x12

Day 6 - HIIT

Day 7 - Off
 
Full squat - 2x3@254, 6x3@247
BB Lunge - 3x6@110
Leg curls - 2x12@70

One thing about splits your loads suffer abit has opposed to fullbody whereas you only use one excercise per body part per session. Another advantage of fullbody routines.
 
Chinups - 5x3@bodyweight (much smoother reps then last week)
BB row - 3x6@148
Cable row - 3x6@200
Shrugs - 4x10@148
BB curl - 1x12@75, 1x12@80
 
mreik said:
Looks great, but what happened to your shoulder...?
Click to expand...

I think its overuse and my bench form. I was using a very high frequency training plan for a while where i was training 6-8 times a week. Using AM/PM splits.
 
I think its a tendon or liament strain - I done a few tests for shoulder impingement and i passed them all.
 
That's too bad about your shoulder...are you sure you'll be ok for those incline presses? You could stick to flat and decline for a while, I know a lot of people aren't fans of decline because the rom is lower, but I've had pretty good gains and good experience with decline bench, just an idea
 
AJP said:
That's too bad about your shoulder...are you sure you'll be ok for those incline presses? You could stick to flat and decline for a while, I know a lot of people aren't fans of decline because the rom is lower, but I've had pretty good gains and good experience with decline bench, just an idea
Click to expand...

Yeah the above routine is just a template - i've very flexible with my workouts and adjust.

You can see i already performed some different set/rep parameters then my original design. So i have no idea how my press workout will go tomorrow. My shoulder is feeling better. I might just do 3x12 on the flat and some flyes. We'll see.
 
That was a tough workout - the sweat is rolling off me. :)

Single leg deadlift - 1x4@154, 4x4@165, 1x4@170
Hack squats - 2x12@132
Good mornings - 3x8@115

Dropped the leg extensions for hack squats - i find they inflame my bumped knee.
 
Shoulder is getting better but i still took it pretty easy.

Bench press - 1x12@119/139/149
Flat flyes - 4x8@40
BB tricep extensions - 3x12@75
Light side laterals and DB external rotations
 
Little bit of a break due to unexpected circumstances but i just done something new.

Supramaximal Holds - I was planning on doing some quarter squats but after reading Waterbury's new article earlier i decided just to break my knees on the back squat. I dropped anywhere from 3-6 inches and held each hold for 4-6 seconds.

I warmed up and then i used some Supramaximal loads.

Supramaximal loads
352
375
397
419
440

I stopped there even thou i'm sure i could of went higher but i have no idea how my body will react to this new training method.

If anyone has any tips on this method please pass them on.
 
newf said:
Little bit of a break due to unexpected circumstances but i just done something new.

Supramaximal Holds - I was planning on doing some quarter squats but after reading Waterbury's new article earlier i decided just to break my knees on the back squat. I dropped anywhere from 3-6 inches and held each hold for 4-6 seconds.

I warmed up and then i used some Supramaximal loads.

Supramaximal loads
352
375
397
419
440

I stopped there even thou i'm sure i could of went higher but i have no idea how my body will react to this new training method.

If anyone has any tips on this method please pass them on.
Click to expand...



Oooh interesting, I gotta check that article out, have a link? if not I'm sure I can find it on t nation.
 
April 27th

Chinups - 8x3@bodyweight
BB rows - 3x6@154
BB Curls - 2x12@85
 
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