So I’ve been lifting for about 10 years and the last 4 pretty serious. I’ve always stuck to the standard 5 days a week, one body part per day program, other than about 3 months of crossfit, (quit that noise). I’ve now changed to a push/pull type routine and I would appreciate some feedback. My stats are: Age-29, 5’9" 194lbs. Squat-405, Deadlift Sumo-455(just started these), Conventional Deads-570, and Bench-305.
Mon: Push (Heavy)
Squat: 5x5 I increase 5% per week
Leg Press: 4x5
BB Bench Press: 5x5 increase 5% per week
Incline Bench Press: 4x5
Push Press: 6x3
I know that is a lot to look over, but I appreciate your time. I have discovered that I’m not going to be a monster, but I’m trying to get my BW to about 205 solid (solid in my opinion is 10% BF or less). I’ve been 232 on my first cycle, but I was sloppy.
It would really help your ‘push’ days since squats can have their own day.
And to give you more recovery, maybe make it Pull/Push/Legs/Rest so there would always be a day between deadlifts and squats. And you can still stick with the alternating heavy/light days.
You can keep the cardio on the rest day, and include abs/farmers walks and KB work on the legs day.
Also deadlift and any of its variations are technically a “push” movement. It often gets grouped in back workouts which are mainly pull movements so there is the confusion.
Thanks for the advice, I’ve just started this program and any help is great. My only thing is, my strength is increasing pretty steady, and the only reason I dont do upper/lower split is because it seems to be working, but when I’ve hit 12 weeks with this program I’m gonna go upper/lower
[quote]giograves wrote:
Never understood the reason to take pull ups to failure. People can get so much more volume in saving a few reps pet set.
[/quote]