5x5 - 4 day split??

[HDPT]

hey guys,

ive recently finished the advanced 5x5 Starr/pendlay training program and got some good results.the only problem i had with the routine is only training 3 days.Now I don't have a problem in the sense of it not being enough volume....I just love training and going to the gym and would like to be there more.So im looking for suggestions on how i could set another 5x5 program up but over 4 days.Whats everyone's opinion on this?has anyone tried this or have links to an example of this?

my stats in case anyone wanted to know:

Been training for around 7-8 years but serious around the last 5 id say.strated off at 65kgs.

age: 25
height: 5'10
weight: 83.5 kg (183 lbs)
BF: about 12-13%

lifts at end of program:
squats(ass to grass): 264 lbs(couldve done more) x 3
deadlifts:352 lbs x 3
bench press:253lbs(hate bench-shoulder problem) x 3
bent over row 90 deg: 237 lbs x 3

i also dont want to do any chest if possible...or maybe one exercise per week as i have rounded shoulders and working on my posture and muscle imbalances so i would like to stop most chest stuff and focus on stretching it out and strengthening the nid/lower traps to help get them back into proper place.

any help would be great thanks

 

[NJL52]

It is hard to say without actually knowing you. So I'm going to fall back on my safety valve:

Order Practical Programming by Rippetoe and Kilgore. It teaches you how to create your own program catering towards your progression and experience and goals. It is the best 20 dollar investment you could ever make in your training career.

Nobody here can take a template of 5'10 200 pounds 350 pound squat and make completely correct decisions for you. Judging trainees between intermediate-advanced requires more knowledge of the individual.

 

[HDPT]

well that really doesnt help at all.

what info would you need? ive been training hard for 6 years.ive been a personal trainer for 6 years and have good technique on exercises and have had training from experienced lifters as well.
obviously you cant give me a definite answer but some idea's would be good.would moving to 4 days be pushing recovery limits as its usually 3?.would 2 on 2 off be a good way to set it up? suggestions would help.im sure im capable of setting it up once i get some idea's but im fairly new to 5x5 and would like a few opinions from experienced people who have used this alot before i set my program out.

 

[anotherbutters]

You did the advanced version, so that'll be the dual factor 5x5 where you build up strength and fatigue quickly over 4 weeks, then spend 4 weeks recovering and peaking, right? If you've done that, you ought to have learnt what fatigue feels like, since you should have been mired in it in week 4. So you ought to be able to detect for yourself when you're pushing recovery limits, since you know how that feels - you are the best person to tell you this, not us.

If it really was the DF5x5 that you did, and you ran it correctly, there's no way you could possibly want more workload in the first 4 weeks. I don't see any reason why you couldn't split the same work up over 4 days instead of 3, but obviously you'd end up with some easier, shorter workouts.

Why not stick to 3 days and do some cardio on the off days?

 

[HDPT]

yeh i guess i could do that.i could also do some more isolated exercises i need to do to help strengthen a few areas as well.

I will give it a go.