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

[SgtSlaughter]

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 !!!

Thank you *B*

ok here's what I made from the 3 days...

Day 1 – Leg Day 1 & Chest (Flat), fluff would be Med. & Ant. Delts, Abs
Day 2 – OFF
Day 3 - Leg Day 2 & Back, Traps, Ant. Delts, Calves
Day 4 – OFF
Day 5 – Leg Day 3 & Chest & Back (Arm fluff), Abs
Day 6 – OFF OFF
Day 7 - OFF

... specifics layed out... keep in mind all experimental and will be tweaked for probably a couple weeks.

Day 1
Leg Press 5x5, 2x8 (heavier day)
Weighted Step ups but they get the job done
CGBP (Close Grip Bench Press) 3x5, 3x3
DB Bench or flys (I hate flys, so probably just more pressing)
DB Side Raises 3x8
Rev. Pec Deck 3x8
Rope Crunches 3x8
Cardio

Day 3
Leg Press 3x10 (light day)
Leg Press Calve Presses 5x8 or 10 (load the machine with plates day)
Heavy high level cycling for 5 minutes to get that blood gorging pump
BB Military OHP 5x5
DB OHP 4x6
DB Ant Delts 3x8
T-Bar Rows 5x5
Seated rows 3x8
High Pull Leverage Row 4x6, 1x10
Shrugs (not sure what kind I can do yet, will have to field test this)
Cardio

Day 5
Leg Press 8x3, 2x15
CGBP 5x8
BB Decline 3x8
T-Bar Rows 4x8
Lat Pull Down 5x6
Curls (Bis)
Presses (Tris)
Abs
Cardio

I'd like to have dips in there, but... Honestly, I want to break down and burn the gatdang contraption that my gym calls a dip "station"...

Chins may be added too on Day 1

 

[SgtSlaughter]

I guess if I'm only training 3 days I can spend 2 hours in the gym on those days (cardio included).

I will need serious fueling for these sessions

 

[wakefib]

over head lifts don't bother your back?

 

[SgtSlaughter]

over head lifts don't bother your back?

I don't know yet... I think I may have to do them seated and see how that works, maybe stricter form that way will be better ( = less weight and less spinal compression).

 

[*Bunny*]

I guess if I'm only training 3 days I can spend 2 hours in the gym on those days (cardio included).

I will need serious fueling for these sessions

Unless you get your butt up and do cardio in the AM, weights PM OR cardio on Day 2,4,6 if you wanna do SOMETHING.
Again just more ideas...

 

[wakefib]

I don't know yet... I think I may have to do them seated and see how that works, maybe stricter form that way will be better ( = less weight and less spinal compression).

i know an exercise (don't worry no stability balls, lol) that will take the compression off your spine and you can still lift with relatively heavy weights.
here try this:

take a oly bar and put one end in a corner of a room (or somewhere that it wont move).
put weight on the end of the bar that is not stabilized.
then lift the weight ended to your shoulder.
using one hand, you can do a push press with more of a forward lean.

this way when the weight is at the top,the weight isn't all on you because of the angle.
let me know what you think. i did them before like this and i am going to start doing them like this because of my back.

 

[wakefib]

here is a good read you might benefit from
http://www.t-nation.com/findArticle.do?article=06-157-training

 

[*Bunny*]

here is a good read you might benefit from
http://www.t-nation.com/findArticle.do?article=06-157-training

That is a great article.

 

[jpt]

sarge...i would go into this with an open mind! try and do most things seated with lower back support. the workout you listed looks fine...if something hurts or bothers you then stop and figure out a way to do it without it hurting. point is you have a great frame to work with now....and whatever you do your going to see progress...it may not be strength but i bet your still gain some quality muscle while losing bf!

reverse hyperextensions are great for your lower disc's...i usually do them on the floor on my stomach with my hands a little wider then shoulder grip apart....then start bending your back backwards but keep your lower body lose (thats important) and let your arms push your weight up...DO NOT use your back.

 

[SgtSlaughter]

take a oly bar and put one end in a corner of a room (or somewhere that it wont move).
put weight on the end of the bar that is not stabilized.
then lift the weight ended to your shoulder.
using one hand, you can do a push press with more of a forward lean.

this way when the weight is at the top,the weight isn't all on you because of the angle.
let me know what you think. i did them before like this and i am going to start doing them like this because of my back.

http://www.t-nation.com/findArticle...06-157-training

That's a GREAT Idea! I like it... it's like a "leaning log press" of sorts. (I'll call this a BB Log Press when I try it..unless it's got an official name)

That will without a doubt tear up whatever corner I jam the weightless end in though, lol... any remedys for that?

Nice link... Front squats i've been meaning to get back around to doing, I'll have to belt up and give them a whirl again.