Too much back in my split?

[wildonsquats]

Currently this is how my split is, a combination of DC and other lifting methods. Normally a working set, then 2 and 1 reps + maybe a static hold after a real short rest (10 to 20 seconds).

Day Lower
Biceps - Preacher Curls (8 - 10, 3, 2, static)
Forearm - Standing EZ curl bar with suicide grip (8 - 12, 3 , 2)
Main leg movement - Squat: Working set 5 - 7 reps, high rep set (shoot for 20 reps)
Hamstrings - SLDL 5 to 7 reps
Calves - Toe Press while in leg press machine (50 rep staggered set)

Day Upper
Chest - Incline BB Press - (5-7, 2,1 static)
Shoulders - Standing OHP (8 - 10, 3,2)
Tricep - CGBP 5 -7,2,1 static
Upper Back - Face Pulls (8-10,3,2)
Lower Back - Bent Over Rows (8-10,3,2)

M - Upper
T - Lower
Th - Upper
Sat - Lower

The following exercises rotate:

Biceps - Preacher curls, Standing Barbell Curl, Bicep curl on incline bench.

Forearms - Standing EZ bar curl with suicide grip, Curls behind back with barbell

Major Leg movement - Squat / Leg Press

Hamstrings - SLDL, Glute Ham Raises, Lying Leg Curls

Calves - Standing Calve Raises, toe raises in leg press machine, donkey calve raises

Chest - Incline and normal bench press

Shoulders - Seated OHP (to the front - chin level), standing OHP

Triceps - CGBP, Dips (elbows in), Tate Presses

Upper Back - Face Pulls, close grip pullups (palms facing each other), wide grip pullups (palms away)

Lower Back - Floor Deadlifts, Rack Deadlifts, Bent over rows.


with this current split ive gotted great gains, almost have hit 400 on deads, should be able to get 400 on bench, and almost 400 on squat (1rm).

Are SLDL's necessary for great ham and glute development? My lower back is normally fried from doing deadlift variations during upper body day, and while i do get good results out of it, my lower back gets no rest and is sore probably 6 out of the 7 days.

The only real day i can do SLDL's is the workout after the upper body workout where i only do bent over rows.

any questions or suggestions?

 

[Synpax]

Hey man,

thought I'd share, not to answer your question directly, but because I wanted to tell you how my splits are setup and how I am CONVINCED is the best way to split.

Session 1 - Chest/Tri/Forarm/Abs (Key: Bench work)
Session 2 - Legs/Shoulder (Key: Military Press, Squat)
Session 3 - Back/Bi/Forarms/Abs (Key: weighted Chinups, Deadlifts)

Why? Because a lot of good compound exercises do not play well with a simple upper/lower split. Think about the key exercises I listed above.