Hi,
Does anyone train 6x week ( i mean with one day OFF, very often Sunday i think 
)? If yes, how Your split look like?
[quote]Abkol wrote:
Hi,
Does anyone train 6x week ( i mean with one day OFF, very often Sunday i think )? If yes, how Your split look like?[/quote]
Best case scenario
Monday: 5/3/1 bench
Tuesday: 5/3/1 dead
Wednesday: bodybuilding type back
Thursday: 5/3/1 incline
Friday: bodybuilding back
Saturday: 5/3/1 squat
Basically push, legs, pull, push, pull, legs. If I change anything I move Thursday’s session to friday and not do the second back day.
[quote]chobbs wrote:
[quote]Abkol wrote:
Hi,
Does anyone train 6x week ( i mean with one day OFF, very often Sunday i think )? If yes, how Your split look like?[/quote]
Best case scenario
Monday: 5/3/1 bench
Tuesday: 5/3/1 dead
Wednesday: bodybuilding type back
Thursday: 5/3/1 incline
Friday: bodybuilding back
Saturday: 5/3/1 squat
Basically push, legs, pull, push, pull, legs. If I change anything I move Thursday’s session to friday and not do the second back day.[/quote]
I think you meant…
Thursday: 5/3/1 OHP
[quote]TSpoon wrote:
[quote]chobbs wrote:
[quote]Abkol wrote:
Hi,
Does anyone train 6x week ( i mean with one day OFF, very often Sunday i think )? If yes, how Your split look like?[/quote]
Best case scenario
Monday: 5/3/1 bench
Tuesday: 5/3/1 dead
Wednesday: bodybuilding type back
Thursday: 5/3/1 incline
Friday: bodybuilding back
Saturday: 5/3/1 squat
Basically push, legs, pull, push, pull, legs. If I change anything I move Thursday’s session to friday and not do the second back day.[/quote]
I think you meant…
Thursday: 5/3/1 OHP
[/quote]
Screw overhead lol
[quote]chobbs wrote:
[quote]TSpoon wrote:
[quote]chobbs wrote:
[quote]Abkol wrote:
Hi,
Does anyone train 6x week ( i mean with one day OFF, very often Sunday i think )? If yes, how Your split look like?[/quote]
Best case scenario
Monday: 5/3/1 bench
Tuesday: 5/3/1 dead
Wednesday: bodybuilding type back
Thursday: 5/3/1 incline
Friday: bodybuilding back
Saturday: 5/3/1 squat
Basically push, legs, pull, push, pull, legs. If I change anything I move Thursday’s session to friday and not do the second back day.[/quote]
I think you meant…
Thursday: 5/3/1 OHP
[/quote]
Screw overhead lol [/quote]
Is that just a personal preference or is there some other reason you dislike overhead work?
(I’m not trying to be a dick, I’m genuinely curious)
Day 1: Squat and Press
Day 2: Deadlift and Bench
Day 3: Squat and Bench
Day 4: Deadlift and Press
Day 5: Bench
Day 6: Squat and Bench
Day 7: Rest
[quote]TSpoon wrote:
[quote]chobbs wrote:
[quote]TSpoon wrote:
[quote]chobbs wrote:
[quote]Abkol wrote:
Hi,
Does anyone train 6x week ( i mean with one day OFF, very often Sunday i think )? If yes, how Your split look like?[/quote]
Best case scenario
Monday: 5/3/1 bench
Tuesday: 5/3/1 dead
Wednesday: bodybuilding type back
Thursday: 5/3/1 incline
Friday: bodybuilding back
Saturday: 5/3/1 squat
Basically push, legs, pull, push, pull, legs. If I change anything I move Thursday’s session to friday and not do the second back day.[/quote]
I think you meant…
Thursday: 5/3/1 OHP
[/quote]
Screw overhead lol [/quote]
Is that just a personal preference or is there some other reason you dislike overhead work?
(I’m not trying to be a dick, I’m genuinely curious)[/quote]
It has little carryover to bench just got me personally. The amount of people that it works for vs the amount it doesn’t in regards for bench is far greater. Just a reminder to not always go with what everyone says and figure out what is best for you.
[quote]csulli wrote:
Day 1: Squat and Press
Day 2: Deadlift and Bench
Day 3: Squat and Bench
Day 4: Deadlift and Press
Day 5: Bench
Day 6: Squat and Bench
Day 7: Rest[/quote]
You do this? How many sets and what kind of intensity do you use?
I tried an upper/lower split for six days a week, and got fried; I had to severely cut back on the volume.
I really liked:
Day 1: Chest/Back/Arms/Calves
Day 2: Delts/Quads/Hams/Abs
Alternating 3x a week, 1 off day.
Plenty of ideas here…
[quote]aeyogi wrote:
[quote]csulli wrote:
Day 1: Squat and Press
Day 2: Deadlift and Bench
Day 3: Squat and Bench
Day 4: Deadlift and Press
Day 5: Bench
Day 6: Squat and Bench
Day 7: Rest[/quote]
You do this? How many sets and what kind of intensity do you use?
I tried an upper/lower split for six days a week, and got fried; I had to severely cut back on the volume.[/quote]
It’s a little different right now since I’m closing in on my meet. Volume is lower and the intensity is higher.
But for the bulk of the training cycle (about 4 months long in total) I would hit ~15 bar lifts per bench session (3x5 or 4x4 type schemes), ~24 bar lifts per squat session (5x5 or 6x4 type schemes), ~15 bar lifts per deadlift session (similar to bench setxrep schemes), and ~30 bar lifts per overhead press session (I rotated through Smolov schemes, 4x9, 5x7, 7x5, and 10x3).
Basically the volume was scaled on everything according to how frequently I performed the lift. High volume on press since it was only twice a week, medium on squat, and low on bench since I did it 4x a week. Deadlift is a bit of an exception since I kept the volume pretty low on those even though I was only pulling twice a week, just because deadlifts are rather taxing.
legs, push, pull, rest, legs, push, pull.
[quote]xXSeraphimXx wrote:
legs, push, pull, rest, legs, push, pull.[/quote]
My bread and butter
[quote]csulli wrote:
[quote]aeyogi wrote:
[quote]csulli wrote:
Day 1: Squat and Press
Day 2: Deadlift and Bench
Day 3: Squat and Bench
Day 4: Deadlift and Press
Day 5: Bench
Day 6: Squat and Bench
Day 7: Rest[/quote]
You do this? How many sets and what kind of intensity do you use?
I tried an upper/lower split for six days a week, and got fried; I had to severely cut back on the volume.[/quote]
It’s a little different right now since I’m closing in on my meet. Volume is lower and the intensity is higher.
But for the bulk of the training cycle (about 4 months long in total) I would hit ~15 bar lifts per bench session (3x5 or 4x4 type schemes), ~24 bar lifts per squat session (5x5 or 6x4 type schemes), ~15 bar lifts per deadlift session (similar to bench setxrep schemes), and ~30 bar lifts per overhead press session (I rotated through Smolov schemes, 4x9, 5x7, 7x5, and 10x3).
Basically the volume was scaled on everything according to how frequently I performed the lift. High volume on press since it was only twice a week, medium on squat, and low on bench since I did it 4x a week. Deadlift is a bit of an exception since I kept the volume pretty low on those even though I was only pulling twice a week, just because deadlifts are rather taxing.[/quote]
Impressive! Best of luck at your meet.