Your thoughts on this split?

[KillahBee]

This is a modification on a "Strongman training" split I found somewhere. Let me know what you think.

Monday
DL: 3 sets 5 reps (alternate weekly between conventional and sumo)
Partial DL: 2 sets 5 reps, 2 sets 2 reps
SLGM: 3 sets 10 reps
Leg crls: 3 sets 10 reps
BO rows: 3 sets 10 reps
SHrugs: 3 sets 10 reps, 2 sets 5 reps
Ab work

Tuesday
Bench pr: 5 sets 5 reps
Tri ext.: 5 sets 10 reps
Crls: 4 sets 10 reps
Train w/ various strongman implements

Wed.
OFF

Thursday
Squat: 3 sets 10 reps (alternate weekly front and back), 4 sets 5 reps
Lg curl: 4 sets 10 reps
Calf raise: 5 sets 20 reps
Train w/ various strongman implements

Friday
OHP: 3 sets 10 reps, 2 sets 5 reps
DB front raise and hold, side raise and hold
Power clean: 3 sets 10 reps, 2 sets 5 reps
1-arm DB snatch
Ab work

Saturday
Strongman trainign day w/ all implements
Windsprints: 5 x 100 yards, 5 x 80 yards (all at 80% effort)

Sunday
OFF

Notes: This will also begin my period of bulking. My shoulder will still not be 100%, but, from what I have seen recently, the only way this really affects me is with the bench press. WHat I like about this routine is that it combines a lot of high rep w/ low rep work, which I have been doing for a bit now with deads and squats and I have seen my strength and endurance go up. ANy comments?

 

[Luke Whippo]

I'm not to good at judging other peoples routines proabally because I train differantly then mostly everyone I know but if your strength and endurance is going up then it looks good and as long as your training the events you'll keep getting better. One thing I've learned making changes in your routines helps alot.

 

[KillahBee]

I'm not to good at judging other peoples routines proabally because I train differantly then mostly everyone I know but if your strength and endurance is going up then it looks good and as long as your training the events you'll keep getting better. One thing I've learned making changes in your routines helps alot.

Appreciate the honesty bro. This will actually be the first change in my routine on a long time. The one thing that I know has worked in the past that is involved in this routine is the high rep / low rep combo, which definitely has been working for me.

 

[KillahBee]

Note to self: add in Iso Chest Press Machine on Tuesday. Seems to be good for my shoulder recovery.

 

[kingc_79]

nice routine man. i like how ya have the windsprints in there and the snatches and power cleans. i was thinkin of throwin those in my next routine

 

[KillahBee]

nice routine man. i like how ya have the windsprints in there and the snatches and power cleans. i was thinkin of throwin those in my next routine

Yeah, I'm real pumped about starting it. I wanted to mix in some oly lifts and, most importantly, keep it functional and relevant for strongman.

 

[Scotsman]

Yeah, I'm real pumped about starting it. I wanted to mix in some oly lifts and, most importantly, keep it functional and relevant for strongman.

I just started sprinting again. Going to go easy for a couple of weeks first though, before I get into full speed shit.

Cheers,
Scotsman

 

[KillahBee]

I just started sprinting again. Going to go easy for a couple of weeks first though, before I get into full speed shit.

Cheers,
Scotsman

Yeah, I plan on doing them at about 80% max. I figure this will help to keep the fat down when I bulk also. WHat you think about the rest of the split?

 

[Scotsman]

Yeah, I plan on doing them at about 80% max. I figure this will help to keep the fat down when I bulk also. WHat you think about the rest of the split?

Looks really good. My only concern is do you have enough rest time? If you start feeling run down you can alway rearrange as to get another day of rest. Like doing all your pressing movements on one day (bench, OHP). I have pretty much stopped doing heavy bench until after my contest.

Cheers,
Scotsman

 

[KillahBee]

Looks really good. My only concern is do you have enough rest time? If you start feeling run down you can alway rearrange as to get another day of rest. Like doing all your pressing movements on one day (bench, OHP). I have pretty much stopped doing heavy bench until after my contest.

Cheers,
Scotsman

I hear you, but I think this will be more of a concern down the road a bit. I am still healing from a rot cuff tear, so my weights on bench and OHP are not insane and my Strongman implements are very "juvenile" for lack of better word. good advice though, something I will have to monitor.

 

[Scotsman]

I hear you, but I think this will be more of a concern down the road a bit. I am still healing from a rot cuff tear, so my weights on bench and OHP are not insane and my Strongman implements are very "juvenile" for lack of better word. good advice though, something I will have to monitor.

Just take it easy with that rotator. Way too easy to fuck yourself up for good by trying to lift too much too soon. Best of wishes on recovery and training.

Cheers,
Scotsman

 

[KillahBee]

Just take it easy with that rotator. Way too easy to fuck yourself up for good by trying to lift too much too soon. Best of wishes on recovery and training.

Cheers,
Scotsman

Very true. I have been rehabbing and strengthening it for months now and feel pretty good about starting a full routine now. However, I am careful with it and am slowly creeping back into bench and other pressing movements. Shit, I am not even benching 100 yet! Thanks for the wishes. The world needs to watch out for what happens when I can lift hard again, cause I am going to fucking kill it!

 

[Brett44444444]

I personally wouldn't train either the snatch or the clean for more than 3 or maybe at the absolute most 4 reps at a time. Your nervous system gets worn out faster than your muscles due to the speed of those movements.

I'd say you are better off doing something like working up to tripples one week and doubles the next. I know that if I try to squeeze off an extra rep in an oly movement, my back will often round more than it should.