new temporary split

[leatherface]

Ok I'm going to try to take a little break from WS, and do my modified 4x5 split. So how does it look, any suggestions?? Just looking for strength here. Thanks

Monday - Shoulders/Tris/Abs
Tuesday - Quads/Hams/lower plyos
Thursday - Chest/Bis/Grip
Friday - Back/Oly lifts/Abs

Switch accessory exercises every 2 weeks, try to target week spots

This will be sample week 1-2

Monday
Standing Overhead Press 4x5 3 min rest
Upright Rows 2 x 8 2 min rest
Lateral Raise 1 x 8
Close Grip Bench 4x5 3 min rest
Reverse 5board close grip bench 2 x 8 2 min rest
elbow out dumbbell extension 1 x 8
4-6 Sets of Ab stuff

Tuesday
Squats 4x5 4 min rest /superset with plyos
(6”)Low Box Squats 2 x 5 /superset with plyos 4 min rest
Front Squat 1 x 8 / superset with plyos
Glute Ham Raise 2 x 10 2 min rest
Leg Curl 1 x 8
any extra plyos

Thursday
Flat Bench 4x5 3 min rest
3board press 2x6 2 min rest
Incline Dumbbell Flyes 1x8
Ez-Curl 3 x 5 3 min rest
Concentration Curls 2 x 8 2 min rest
2-4sets of Grip work

Friday
Deadlift 4x5 4 min rest
Goodmornings 1x8
Pull Ups 2x12 2 min rest
Cleans work to 3RM 3 min rest
4-6 sets of Ab stuff

critique away

 

[leatherface]

Does anyone approve?

 

[makedah]

Why 4x5? Not criticizing, just wondering.

 

[Devastation]

maybe drop upright rows. rotator cuff killers

it could work otherwise. try it and let us know

 

[leatherface]

Ok, I start next week, ill let you guys know how it goes

 

[leatherface]

Why 4x5? Not criticizing, just wondering

I figured the 5x5 then 2x8 and 2x8 was a little bit too much volume. So i just cut it to 4x5 2x8 1x8. Not too much difference, but I doubt those extra 2 sets would do anything positive for me.

And why doesn't anyone like responding to my posts!!! Are they not cool enough lol?

 

[leatherface]

I just notice what might be a little problem too. I'm hitting bi's on thursday, then doing back friday. Think that will be alright? I'm trying to make my split so that i'm not hitting a muscle group again while its still sore, but I just noticed that bi/back thing.

 

[revexrevex]

Looks good man, try the bicep thing and see if your back is affected. If I were you I'd cut the 4 x 5 down to 3 x 5, that way you can use greater weight with greater intensity..

 

[Debaser]

Agreed. I prefer 2-3 sets of 5.

 

[Mr.Kachok]

if i were you, i would flip the order of chest and back day (thurs + fri), this way there is a extra day between shoulders, tris and chest and grip work after deads ( y grip work day be4 deads??? unless u have a amazin grip its gonna be a killer imo.)

otherwise it looks good bro.

 

[Becoming]

Just my opinion- you seem to have a lot of stuff I think you could do without, but that is just me... (especially if you are just looking for strength) I cut my volume recently and am liking it so far... you only need 2 max main movements and maybe like 2 accessories.

Monday-Lateral raise- why? Reverse 5 boards? I personally don't like reverse work... some may differ, maybe do three sets of Close Grips and 3 regular 5 boards for the top of the lockout... I would just pick one or the other. Not familiar with the elbow out dumbell move- just take dumbell skull crusher or regular skulls for tri I would guess (this would be depending on how much close grip/boards you end up doing)

Tuesday you have Squats, Low Boxes, Fronts all with plyos supersetted in and then extra plyos.... Seems like a lot of very similar stuff. I don't think you will be getting maximum effect our of this. Use Plyos more sparingly for better results or give them their own day...

Thursday- Flys-Why? Ez-Curls/Concentration- Just do straight bars.... I would probably do a little more incline and less tris since you hit them hard on Monday, I would at least maybe reverse the order...

Friday you have Deads, GMs, Pull-ups and Cleans... If you are going to do cleans to a near max, do them first... I would probably do more GMs and pick either Deads or Cleans, not both, specialize on one for a couple weeks and then do the other for a couple...

Hope this helps, just my opinion, either way, good luck and I hope you get the results you are looking for.

 

[Becoming]

I just realized those elbows out triceps were Tate Presses... That is a great movement.

 

[leatherface]

Ok first off, what do the rest of you guys think, I already took the 5x5 down to 4x5.. should I take that down to 3x5 as well? Looking for a majority thing here i guess

if i were you, i would flip the order of chest and back day (thurs + fri),

Done Thanks!! I didn't realize i was doing the grip work the day before heh.

Lateral raise- why? Reverse 5 boards?

Just for something more to do. My volume isn't too high so its not like im doing stuff thats not needed. I feel the lateral raise hits my medial delts pretty good and the reverse 5 boards are great for my tri's. And im going to switch up these accessory movements every 2 weeks as well.

Tuesday you have Squats, Low Boxes, Fronts all with plyos supersetted in and then extra plyos

I was planning on doing a total of like 5 sets of plyos, think that is too much?

Friday you have Deads, GMs, Pull-ups and Cleans... If you are going to do cleans to a near max, do them first...

Good point here, what if i put cleans right after my Deadlifts though? Maybe even cut out the Gm's, im only doing 1 set of 8 though.

Thanks for all the coments and stuff guys, i appreciate it

 

[leatherface]

Ya, so how would you guys recommend I do my plyos in this routine? Is it ok how i have them now? if so how long should I wait until i start(how long after the previous set).

 

[leatherface]

sorry bump

 

[leatherface]

Ok, well no replies so I guess i'll have to take a guess here. I'll do my set of squats, wait 2 mins then do the plyos, wait another 2 mins then squats and repeat.

I get to start this routine today, hopefully everything is solid.