Sarge needs to figure out a new Training "split" to Diet on with a Fawked Back

SgtSlaughter · Oct 25, 2006

No deads, No bending over with free weight ANYTHING, no ATF squats.

50lbs of shit in a 5lb bag...here we go:

Day 1
Leg Sled 5x5, 2x8 backoff
CGBP 4x5, 3x3
T-Bar Row 4x5, 2x8
Seated DB Shrugs x-x

Day 2
Cardio
Plyo work, bodyweight dynamic exercises

Day 3
Leg Sled 3x10
Push Press 4x5
T-Bar Row 4x5, 2x8
Cardio

Day 4
Cardio
DB OHP 3x8
Flys
Seated Rows

Day 5
Leg Sled 3x8
CGBP 4x8
DB Bench 4x6

6 cardio
7 OFF

this is a very rough template.

Came to the conclusion that 3, 4 days MAX is what i really can only allocate to training & cardio

Anyone with any ideas to cram what I want to do into 3 or 4 days?

*Bunny* · Oct 25, 2006

Heavy Leg Press CAN aggravate the back as well. Be VERY careful plating that sucker up. Any days you prefer OFF from training (I think I remember you saying you like training on the weekends)...

SgtSlaughter · Oct 25, 2006

*Bunny* said:
Heavy Leg Press CAN aggravate the back as well. Be VERY careful plating that sucker up. Any days you prefer OFF from training (I think I remember you saying you like training on the weekends)...

true... will do :qt:

No no NO! Don't plan on days of the week (that just makes it harder for you)... just label "Day 1" ect... and i'll start whenever, ect

Protobuilder · Oct 25, 2006

I've read that leg press can actually be harder on the lower back than properly performed oly squats . . . something to consider.

Back injuries are the pits. You may consider doing some reverse hyperextensions, which are a godsend to many people re: back rehab/prehab. Also, can you do any type of ham work?

You aren't taking many rest days. Do you make more progress training like that, or would you benefit from another day or two of rest in there? It seems like a lot of activity, depending on what your cardio consists of.

Also, your days 3, 4, & 5 have a lot of overlap (e.g., push press on Day 3 and DB OHP on Day 4).

Just some thoughts.

SgtSlaughter · Oct 25, 2006

Protobuilder said:
I've read that leg press can actually be harder on the lower back than properly performed oly squats . . . something to consider.
Back injuries are the pits. You may consider doing some reverse hyperextensions, which are a godsend to many people re: back rehab/prehab. Also, can you do any type of ham work?
You aren't taking many rest days. Do you make more progress training like that, or would you benefit from another day or two of rest in there? It seems like a lot of activity, depending on what your cardio consists of.
Also, your days 3, 4, & 5 have a lot of overlap (e.g., push press on Day 3 and DB OHP on Day 4).
Just some thoughts.

I'm not going to be using that... see:

sgtslaughter said:
Came to the conclusion that 3, 4 days MAX is what i really can only allocate to training & cardio
Anyone with any ideas to cram what I want to do into 3 or 4 days?

Yeah i would make more progress like that, but i just don't have time for it... .gotta cram quality low reps in with some higher rep sets spanning 3 or 4 days (training AND cardio).

hypers and GM's maybe... my spinal erectors and those slabs of meat up my spine are strong as hell now... it's my vertebra (L region...maybe even up to the S's) that are jacked up

... going to pop in and see my chiro today, should be able to crack me cuz i'm pretty loose after not training for 7 days.

I'll deff. try light oly squating again, i have no doubt there... just not yet.

I could do lunges I think too.

*Bunny* · Oct 25, 2006

sgtslaughter said:
true... will do

No no NO! Don't plan on days of the week (that just makes it harder for you)... just label "Day 1" ect... and i'll start whenever, ect

I'm wasn't going to ...

SgtSlaughter · Oct 25, 2006

*Bunny* said:
I'm wasn't going to ...

woooooooooooooooe - k

*Bunny* · Oct 25, 2006

sgtslaughter said:
woooooooooooooooe - k

I sent you a rough breakdown of an idea I am working on which will mesh a split type training with a 5 x 5 structure, while trying to correct imbalances, improve neuromuscular efficiency, improve my lifts, all while losing body fat & maintaining my LBM OR (like you have seen me do before) build some more.

I will not post it until I run it, test it and tweak it to what works for me. But feel free to pull some concepts off it, you can pick & chose, incorp giant sets etc. to get more of a cardio/circuit feel etc.

BiggT helped me alot, thank you !!!

al420 · Oct 25, 2006

*Bunny* said:
I sent you a rough breakdown of an idea I am working on which will mesh a split type training with a 5 x 5 structure, while trying to correct imbalances, improve neuromuscular efficiency, improve my lifts, all while losing body fat & maintaining my LBM OR (like you have seen me do before) build some more.

I will not post it until I run it, test it and tweak it to what works for me. But feel free to pull some concepts off it, you can pick & chose, incorp giant sets etc. to get more of a cardio/circuit feel etc.

BiggT helped me alot, thank you !!!

Looking forward to seeing this fo sho

*Bunny* · Oct 25, 2006

al420 said:
Looking forward to seeing this fo sho

YOU for one will like it

It doesnt fit into Sarge's plan but it may help him get ideas.

What do you think about his post & suggestions for him?

Sarge needs to figure out a new Training "split" to Diet on with a Fawked Back

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