new year, new training split, new exercises.critique.

[athlete0185]

well its a new year, and ive decided to switch some things around. i am focusing more around compound exercises, as im looking for more overall thickness. i am sticking to 5x5 methods and progressive overload on those movements. frequency is each group once a week (normal), but high intensity. volume isnt too high bc im focusing more on the power and intensity. i was doing DC training with good results but my schedule has conflicts.

monday - legs (quads, hams, calves)-leg training will be kept moderately low until march once sports are done

5x5-squat
2x8 hack squat
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5x5 SLDL
2x8 good mornings OR hamstring curl
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1x75 calf raises on leg press (take your 10-12 rep max, rest pause when failure)

tuesday - chest, biceps

5x5- incline bench
2x8 dumbell press
2x8 decline bench press
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5x5 -standing curls
2x8 - preacher curls
2x8 incline curls OR one arm dumbell curls

wed - OFF

thurs - back and triceps

5x5 - deadlift
2x8 - wide grip pulldowns
2x8 - bent over barbell rows
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5x5 - close grip bench press
2x8 - dips w/ weight
2x8 - skullcrushers OR 2 handed dumbell extension

FRI AND SAT OFF - impossible to lift until march, because of sports. i will redesign my split then to incorporate more off time between chest and triceps, and back and biceps. this is the only way it can be as of now.

sun - shoulders

5x5 - seated military press on smith machine
2x8 seated dumbell press
2x8 push press

abs done when i feel like it. sometimes im really too tired. i try to get them twice a week.

sometimes people see things i dont. so if you think i should do different exercises i didnt think of, let me know.

 

[super_rice]

throw in those weighted chins for back

 

[athlete0185]

throw in those weighted chins for back

i might just do that. ill throw in 2 sets. my back can easily handle 11 sets instead of 9. its a rather big body part.

 

[Lord_Suston]

I suggest dropping the 5x5 SLDL and maybe do them for 2x10, going 5x5 twice for one body part is too much IMO

 

[MattRecc]

looks good i agree with suston, go with 2x8 for the stiffies.