switching up the routine, need some advice

[Buddy_Christ]

this week and the 2 following weeks i'm only able to do MWF in the gym. i was running 5x5 four days a week, but now that's not possible. the way it looks, i'll be doing

M - Chest, Shoulders
W - Back, Arms
F - Legs

that i can handle. starting in june, however, i'll be able to go to the gym 4 days a week, but only M-TH. i'm kind of uncomfortable doing my whole routine in 4 days and then having 3 days off. i can, however, workout at home on friday. problem is, i don't have a lot of weights. the only thing i think i could work at home would be Bis and Forearms. i'd do Tris at home as well, but my 5x5 for tris is close grip bench, and the last time i worked it, i used 175lbs. i can't load that much onto my bar, and even if i could, i have no spotter or safety net to save my ass. also, i want to work chest more than once a week. i think my chest would benefit greatly from it.

here's the proposed split

M - Chest, Calves (and box squats)
T - Back, Shoulders
W - Legs
Th - Chest, Tris
F - Bis, Forearms

i'd do flat bench 5x5 on monday and incline bench 5x5 on thursday. i wanted to get incline bench 5x5 in the routine eventually, and with a split like this, it's the perfect time to do it.

i'm not worried about lifting 5 days a week. the first time through i'll probably do this for 5 weeks, then force a week off. then go at it for 6 weeks and force another week off.

also - i might have to drop seated ohp from my list of exercises. i currently do it as a 5x5. it was starting to give me problems before i took a break from it. just something in the movement is starting to play havoc with my back as the weight is getting heavier, and it feels like it's hitting right where one of my herniated discs is (mid-back, not low). it doesn't hurt yet, but it is an uncomfortable feeling. i hadn't done it in 3 weeks when i went into the gym yesterday, and i couldn't even come close to my work sets for 5x5, but i was overall kind of weak from the 2 weeks off, so no biggie.

if it continues to bother me in bad ways, what can i do instead?

thanks for any advice.

 

[Dieharder]

about your shoulder problem, since you are hitting chest twice a week, you dont need to do 5x5 for ohps, since your shoulders are indirectly being hit twice, maybe drop it 2x8 or go lighter and for higher reps

 

[Buddy_Christ]

it's not a shoulder problem, it's a mid-back problem.

i'm thinking of moving my ohp to a 12, 10, 8, 5-6 rep/set scheme instead of 5x5. i don't want to drop it completely, so i'll fight to keep it. i'm going to start switching to the one way pyramid next week when i do it again and i'll see how i feel.

i think my 5 day split is pretty reasonable. anyone have any opinions on it?

 

[Tom Treutlein]

The only two issues I see are leg and back days right after one another, and only 2 days of rest. I think you can adapt to 5x a week though, but in a row it may be a bit much.

 

[MsBeverlyHills]

try wearing a weight belt on OHPs-- that will give you the back support to handle heavy loads.

 

[Tom Treutlein]

Why advocate using a belt? If he did that, his back would never adapt. Same as using straps on deadlifts. Better to just let your body adjust and progress.