My New training Split

[coolcolj]

Well I've changed my split now from

Day 1 - Lower body 1
Day 2 - Upper 1
Day 3 - Rest
Day 4 - Lower body 2
Day 5 - Upper 2
Day 6 - Rest
Day 7 - Rest


to

Week1
Day 1 - Lower body 1
Day 2 - Rest
Day 3 - Upper 1
Day 4 - Rest
Day 5 - Lower 2
Day 6 - Rest
Day 7 - Rest

Week2
Day 1 - Upper 2
Day 2 - Rest
Day 3 - Lower 1
Day 4 - Rest
Day 5 - Upper 1
Day 6 - Rest
Day 7 - Rest

Gives a nice variety and more spacing - so some weeks I work legs twice, other times just once. And vice versa for upperbody

This allows for full out sprints every 2nd week and lesser stuff on the twice-a-week legs week should I introduce them in the future

 

[Lee]

looks interesting, post on how it works out after a few weeks.

 

[gettinlarger]

Kinda how DCs program is set up, but with 3 workouts, instead of two. I'm curious as to what results you'll get. I wish you luck bro.

 

[coolcolj]

I trained like this 2 months ago, a month before I bumped my full squat from 315 to 345. I switched to the first split on the 4 weeks leading up to the PR.

I might switch between the 2 splits every month - we will see.

 

[BigBadBootyDaddy29]

That could be a smart split......let me know if you like it, or if for your goals (speed and strength and explosive power I am presuming), it isn't enough workouts per week......if you can post a journal that would be decent as hell.....I'm real, real curious. Also, do you consider yourself hardgainer? or do gains come easily for you??

 

[PolishHammer1977]

I really like it brother. For real. I can see you creating a kingdome with all the Pr's.

 

[ffknight84]

this is gonna be my split once i get my 1-ad/4-ad cycle going

mon & thu - chest & tris
tue & fri - lowerbody & grip
wed & sat - shoulders & bis
sun off

 

[clc315]

Hey Cool. I was thinking about doing the same routine. Personally I think my lowerback and nervous system is fried. I did some squats up to 275x5 and it was "extra heavy" for some reason. I've also added plyo's a couple of weeks so I think that can account for me running on "low". So I'll do my squats and posterior chain work early in the week and the second leg day I'll do a bodybuilding/prehab type routine. Consisting of step-up or lunges or maybe even leg presses.anterior calf work and maybe some leg curls to work on knee flexion.

 

[muscledog95]

whats your rep and sets like CCJ?

 

[Tarheel]

Thanks for posting it up Colin!

Lately I've been on a M-W-F split, working lowers on Monday and Friday. I've been looking to introduce more sprinting and some agility work into it, and this 2 week split could be a viable alternative.

 

[coolcolj]

Thanks for posting it up Colin!

Nice Koala bear in your avatar

That could be a smart split......let me know if you like it, or if for your goals (speed and strength and explosive power I am presuming), it isn't enough workouts per week......if you can post a journal that would be decent as hell.....I'm real, real curious. Also, do you consider yourself hardgainer? or do gains come easily for you??

The frequency is fine, because you have to consider that even on my upper body days, my erectors and legs get hit hard from rows and stuff. While on leg days, the oly lifts hit my back and shoulders hard too. This split will allow me to do more total body stuff like power jerks etc, without having to worry about my shoulders being too sore to bench/press etc on the next day.
Or push presses, without my legs being too sore for legs the next day.

Well not a hardgainer, but I still have to work for my gains just as hard as everyone else. To say I train hard is an understatement

whats your rep and sets like CCJ?

Difficult to answer, it changes all the time - the major compound moves are usually around 5-8 sets of 3 or 3-5 sets of 5. sometime a combo with some lighter speed sets of 3. Then I'll have some extra moves (some isolation) with sets of 8-15 etc

take a look at my upper body workout yesterday - I've already started this new split - this will give you an idea
Pretty high volume - but I never got failure on purpose, and I'm in loading up phase (3 weeks)

Tuesday 13th May 2003 - Upper Body 1


16 inch grip Bench Press in Power Rack - No spotters

Main form - 16 inch grip, thumbs touching inner smooth area, shoulder blades tucked.

warmups - Benchpress 45lbsx10, 95x5, 135x5, 185x3, 205x2

Tempo - 10X0 Rest - 3mins

PowerPushUps x 3 - rest 2mins then - 225x3 (about 85% of 1RM)
PowerPushUps x 3 - rest 2mins then - 225x3
PowerPushUps x 3 - rest 2mins then - 225x3
PowerPushUps x 3 - rest 2mins then - 225x3
PowerPushUps x 3 - rest 2mins then - 225x3

135 x 7 - 3secs up and down


Single Arm Dumbell Row on Bench

Warmups - 30lbsx5, 55x5, 85x3, 110x1
Tempo - 10X0
Rest - 3mins

Reversegrip 110lbs 2x5
Parallelgrip 110x5

speed sets - 1min rest
80lbs 3x3 - 1st set reverse, 2nd parallel, 3rd reverse

55lbs x10 - 3 sec up and down.


Dips

Tempo 1010 Rest - alternated with and Shrug Rows - 2mins between each

BW? (with shoes) + 6kg Dumbell 2x10


Dumbell Forward Leaning Shrug Rows

Warmup - 45x6
Tempo 1010 Rest - alternated with Dips and LowPulley Bench - 2mins between each

65lbs 2x10 - palms facing grip


Cuff Complex + Arms

Cuff complex - done one after the other

warmup - each 3kg dumbell x6

Then 8kg dumbell twice through
2mins rest between each complex

45 degree Incline side raise (face down) x8, x8
L Cuff raise - elbow on knee x8, x8
Subscap rotations+10sec stretch x8,x8


Supinating Dumbell curls 40lbs 2x8
Cable Pressdowns - Left arm only 30lbs 2x10


Low Pulley Cable 30 deg Incline Bench Press

Tempo 1010 Rest - 2mins

25lbs x10, x8

 

[DrBones]

Are you still going to be practicing periodization?
If so what are your micro cycles going to look like
3 weeks loading, 2 weeks deloading, 2 weeks off?

 

[coolcolj]

Are you still going to be practicing periodization?
If so what are your micro cycles going to look like
3 weeks loading, 2 weeks deloading, 2 weeks off?

Yes - the above workout is my first week of loading

I load 3 weeks, then one week unload, followed by 3 weeks of loading then 2 weeks unloading - then set tons of PRs on the next week

the first unloading week only allows partial recovery. Just enough so I don't overtrain. This was when I was doing the first split, recovery will probbably be better in the 2nd split I'm using now.

 

[Zander1983]

First time doing power pushups?

 

[coolcolj]

First time doing power pushups?

No I've been doing them for 3 workouts now. Will help my accleration strength, which benches don't do so well, unless you do smith machine bench throws or med ball chest throws. Very high force outputs off course, my hands currently leave the floor 2-3 inches on full extension

BTW I've stopped using leg drive on my bench - makes me much weaker, because I spend more energy doing the leg thing - wasting nueral drive

 

[Zander1983]

Indeed. I've been doing them for a while now. Been calling them "Explosive Pushups" though

 

[PolishHammer1977]

I lik the way explosive sounds. I also liek this routine CCJ and I thinjk you should continue working on that leg drive. It is going to save you and your rotator a lot of time. IT will also help you build that bigger bench that you are looking for.

 

[endpoint]

I always think its funny when people think you can only train in one week cycles.

this will give you a lot of freedom......and i think the PRs will come thick and fast......you will minimilze cross over between "body parts".

good move

 

[Tarheel]

Thanks for the avatar compliment, a friend of mine keeps calling me the Rabid Koala

I've been doing explosive pushups for a while too, although I had never thought of supersetting them with anything. Actually I never superset anything.

Do you find supersets help you much with your style of training?

 

[Zander1983]

I always think its funny when people think you can only train in one week cycles.

this will give you a lot of freedom......and i think the PRs will come thick and fast......you will minimilze cross over between "body parts".

good move

I haven't trained in weekly cycles for as long as I can remember. Never really made sense to me.

 

[coolcolj]

Thanks for the avatar compliment, a friend of mine keeps calling me the Rabid Koala

I've been doing explosive pushups for a while too, although I had never thought of supersetting them with anything. Actually I never superset anything.

Do you find supersets help you much with your style of training?

<---------I got a Koala in my avatar too

Not a superset since you actually do rest between exercises, you have to be somewhat fresh, but no so long that the excitation has passed.

This is called complex training. Pairing an explosive ballitsic plyo exercise with a heavy compound move that hits the same movement. It's effective from the point of view that the plyo exercise gets more height due to the excitation from the heavy weights and the heavy weights go faster due to the CNS excitation from the plyo move. Obviously you don't go to failure or anywhere near it. or else it won't work.

And you have to be used to training with multiple sets of explosive weights for a while before it begins to work well - ie 8x3 with 70-85% moved accleratively. So your body is used to exploding over a long period of time with moderately heavy weights.

 

[coolcolj]

I lik the way explosive sounds. I also liek this routine CCJ and I thinjk you should continue working on that leg drive. It is going to save you and your rotator a lot of time. IT will also help you build that bigger bench that you are looking for.

It's not working for me, I push much harder and faster when my lower body is relaxed but stable. I waste too much CNS energy feeding the muscles in my legs when doing that.
Shoulder blades are still tucked so my cuffs are OK, it's only when I use light weights that my shoulders come up.

 

[muscledog95]

this program you are starting really gots me interested. Just out of curiosity, how does this sound to you

Tuesday-(5x5 squats)

Thurdsay-

5x5 bench,
3 sets on lats
5 sets on rows

saturday (5x5 squats)

Tuesday -back

Thursday- squats

saturday back

Doing trics and bics with upper body of coarse

 

[muscledog95]

i forgot....chest with the back to..lol

 

[coolcolj]

I think it could work well. Looks solid to me.

 

[coolcolj]

I am really liking this new split, I can train with more energy and more intensity. Into week 2 today, and banged out a few PRs, and some indicators of new PRs in the immediate future for my power snatch and hang power snatch!


I have dropped the Overhead press for now, because I am doing power jerks now on this day, which more or less works the same movement when I lower the bar after a jerk back to the shoulders, but with heavier weights in a negative fashion.

 

[endpoint]

I am really liking this new split, I can train with more energy and more intensity

excelent

 

[muscledog95]

Im right along with ya brotha...lolol Loving it as well