Monday: upper 5x5
tuesday: lower 4x12
thursday: upper 4x12
saturday: lower 5x5
I will be doing cardio on the upper body w/o days.
so does it look good any critique or advice is appreciated.
Again like many of late your trying to mix way to much stuff your building an upper lower program with days like a bigger split.
Look at day one you really expect to do all three of those presses 5x5 with intensity??
Id break id down have One day you horiaozntl press as the main lift pair it with One pig row do those two and friggin do them then have a few other smaller moves. as accessory. Then your other upper day hit the verticle press hard and a row hard and again fll in with smaller accessory move for shoulders chest tris bis and upper back.
The lower days I like the DL then front squat etc. Id really nail the Dl Hard and celan up wwith the rest.
Phill
also the way you have it your rows / upper back work is only 1/3rd that of your pressing your shoulders are NOT going to like that in the long haul.
Phill
I agree you are doing way to much the first day in regards to pushing. Phill is right pick a big lift on each day then accessory movements. But in the same vein I dont see how they hell you are going to do 48 reps of deadlift and 48 of front squats.
Sure, front squats arent quite as bad on the posterior chain, but you would have to use pretty light loads to complete all the reps on that day, and IMO it is this type of program that gets people hurt.
Also, going with the theme of the rest of your workout, the leg days dont make sense. They are both very intense, because volume that high with squat and deadlift is not a low intensity day.
I agree with the above you are trying to do way too much. On upper body day pick two big moves, a push and a pull, on lower body days pick one big move, maybe two if one is an oly lift. Then throw in 2-4 accessory moves. EX days:
Day 1
BB Press 5x5
BO Row 5x5
Face Pulls 3x12
Tri’s 3x8
Bi’s 3x8
Day 2
DL 5x5
Walking Lunges 4x8
GHR 3xwhatever you can do
Abs
[quote]Phill wrote:
Again like many of late your trying to mix way to much stuff your building an upper lower program with days like a bigger split.
Look at day one you really expect to do all three of those presses 5x5 with intensity??
Id break id down have One day you horiaozntl press as the main lift pair it with One pig row do those two and friggin do them then have a few other smaller moves. as accessory. Then your other upper day hit the verticle press hard and a row hard and again fll in with smaller accessory move for shoulders chest tris bis and upper back.
The lower days I like the DL then front squat etc. Id really nail the Dl Hard and celan up wwith the rest.
Phill
[/quote]
If I set it up like this would I be lifting heavy for the first couple of lifts on all w/o days?
[quote]ballin28 wrote:
Phill wrote:
Again like many of late your trying to mix way to much stuff your building an upper lower program with days like a bigger split.
Look at day one you really expect to do all three of those presses 5x5 with intensity??
Id break id down have One day you horiaozntl press as the main lift pair it with One pig row do those two and friggin do them then have a few other smaller moves. as accessory. Then your other upper day hit the verticle press hard and a row hard and again fll in with smaller accessory move for shoulders chest tris bis and upper back.
The lower days I like the DL then front squat etc. Id really nail the Dl Hard and celan up wwith the rest.
Phill
If I set it up like this would I be lifting heavy for the first couple of lifts on all w/o days?[/quote]
Sure if thats what floats your boat. I myself No I used to now the load are high enough I simply am still beat up from say a early week DL session to do a heavy squat session. So I do more rep or speed work. BUT yes for years I went HEAVY twice a week one squat one DL until the load became high enough just couldnt. Try it and see how it goes.
Phill
If you’ve built up a big work capacity over the years you could probably get through it and make gains, but even then there are better ways to arrange things.
I’d just take a canned template, start with it, and make adjustments (or not) along the way. The benefit to doing this is that at least you’re starting from a point where volume/load will probably be manageable and you have a proven template to work from.
Good luck.
I revised it a bit, does it look good or does it need some more work? I so far got 3 of the w/o done but I don’t know how to set up the second upper w/o.
sat: lower
mon: upper
tues: lower
[quote]ballin28 wrote:
I revised it a bit, does it look good or does it need some more work? I so far got 3 of the w/o done but I don’t know how to set up the second upper w/o.
sat: lower
mon: upper
tues: lower
That looks like how I would do it. AS for the second upper body workout, since you worked heavy in the horizontal plane on the first upper w/o, work heavy in the vertical plane in the second.
Push Press or Dips 5x5
Weighted Chins or Pull-Ups 5x5
…and then a few more moves for bi’s, tri’s, and make sure you do some face pulls or rear delt flys for balance around the shoulder girdle.
If you DL and squat on the same day, you are setting yourself up to quit after about 2 weeks if you are training with much intensity.
I am only speaking from personal experience, but squat and DL in the same workout almost always leads inevitably to me ralphing in a trash can.
[quote]Donut62 wrote:
ballin28 wrote:
I revised it a bit, does it look good or does it need some more work? I so far got 3 of the w/o done but I don’t know how to set up the second upper w/o.
sat: lower
mon: upper
tues: lower
That looks like how I would do it. AS for the second upper body workout, since you worked heavy in the horizontal plane on the first upper w/o, work heavy in the vertical plane in the second.
Push Press or Dips 5x5
Weighted Chins or Pull-Ups 5x5
…and then a few more moves for bi’s, tri’s, and make sure you do some face pulls or rear delt flys for balance around the shoulder girdle.
[/quote]
I would have a one lower and one upper 5 by 5 day but on the second lower and second upper body days I would do 3x8, that way you have about the same volume as 5x5, but in a different less intense rep range. I agree with a previous poster, I dont think squats and deads 5x5 in the same week is optimal. If you are deadlifting at that intensity you could need 7 days rest especially as you get stronger, adding squatting at that intensity would be too much, I think you are setting yourself up for failure in a few weeks. Try that squat day doing 3x8.
[quote]Phill wrote:
also the way you have it your rows / upper back work is only 1/3rd that of your pressing your shoulders are NOT going to like that in the long haul.
Phill[/quote]
care to elaborate ? I don’t really understand what you wrote.
[quote]ballin28 wrote:
Phill wrote:
also the way you have it your rows / upper back work is only 1/3rd that of your pressing your shoulders are NOT going to like that in the long haul.
Phill
care to elaborate ? I don’t really understand what you wrote.
[/quote]
You had three presses vs. 1 pull LOTS of internal rotation and chest front delt work etc and limited back extrernal rotation upper back rear delt work setting you up for major imbalance from not working the side of the body you cant see. A very common prob.
your new plan looks better.
Phill
The way you split up the lifts looks much better, but I don’t know why you tried to get so fancy with the set/rep scheme. You’d be better off keeping it simple, calves and abs grow the same as all your other muscles so why do a set/rep scheme for them you wouldn’t even consider for another group?
[quote]EatSleepLift wrote:
The way you split up the lifts looks much better, but I don’t know why you tried to get so fancy with the set/rep scheme. You’d be better off keeping it simple, calves and abs grow the same as all your other muscles so why do a set/rep scheme for them you wouldn’t even consider for another group? [/quote]
well the only calf exercise I do is the donkey raise and the total weight you can load is to light to only do 8 reps. what are some good exercises for calves?
[quote]ballin28 wrote:
EatSleepLift wrote:
The way you split up the lifts looks much better, but I don’t know why you tried to get so fancy with the set/rep scheme. You’d be better off keeping it simple, calves and abs grow the same as all your other muscles so why do a set/rep scheme for them you wouldn’t even consider for another group?
well the only calf exercise I do is the donkey raise and the total weight you can load is to light to only do 8 reps. what are some good exercises for calves?
[/quote]
If your gym has a leg press, you could load it up and just do a calf press on it.
Thanks for all the help guys I made a few new changes and added the second upper body w/o. Is it o.k? to much? one more question how often should I change the exercises? every 2-3 weeks?
Mon: upper
flatbench 5x5
seated row 5x5
incline db press 4x8-10
face pulls 4x8-10
barbell curl 3x10
tues: lower
deadlift 5x5
front squat 4x8-10
lunges 4x8-10
calves 3x15
abs leg lifts 3x15
thurs: upper
pushpress 5x5
weighted chin ups 5x5
dips 4x8-10
lat pulldown 4x8-10
rear shoulder raise 3x10
sat: lower
squat 5x5
split squats 4x8-10
db stiff leg DL 4x10-12
calves 4x12
abs decline sit up 3x15
bump
Bro your gettign way damn caught up in the minutia It more than time to just stop and do the damn thing . Take your w/o and do it.
Exercises witgh all the variety you have run that thing at least 6-8 weeks see what happen. Then make minor changes.
Phill