Inody
07-28-14, 5:21 pm
Hey guys, just wanted to ask what you think about my new training split. I'm on the last few weeks of my cut and I have my 2 second meet at 8th of November. I did 531 recently for several months, so the last few months my training was low volume/high intensity. Now I want to change things up a little bit and my intention with this training split is to raise volume, improving technique and building up work capacity. I would consider this as a "volume phase" and when I hit a plateau I want to lower the volume and raise the intensity to the upcoming meet (maybe 3x3 or smolov/sheiko). I want to start with 75% of my actual betless max.
So this is what I thought about:
Monday: Squat
Tuesday: Bench
Wednesday: OFF
Thursday: Squat/Deadlift/Bench
Friday: OFF
Saturday: Military Press
Sunday: OFF
-------------------------------
Squat Workout:
- Squat 5x5
- Leg Press 4x8-12
- Leg Curl 3x10-15
- Abs + Hyperextensions 3x10-15
Bench Workout:
- Bench Press 5x5
- Dumbbell Incline Bench Press 4x10-15
- Barbell Row 3x5+2x10
- Triceps supersetted with Biceps 4-5x8-12
Squat/Deadlift/Bench Workout:
- Front Squat 5x5
- Sumo Deadlift
- Light or DynamicEffort Bench Press supersetted with Pull Ups
- Paused Squats 3-5 Sets
- Abs
Military Press Workout:
- Military Press 5x5
- Incline Close Grip Bench Press 3x5+2x10
- Dumbbell Shoulder Press 3x10-15
- Triceps (long head) 3x8-12
- Side Delt Raise supersetted with Rear Delt 5x10-15
And is it okay to change my trainings split at the moment because I'm still on my cut? I still want to loose about 2-4 pounds, so I'll be done in a few weeks. I'm still high in carbs, hitting PRs every now and then at my lower body weight.
So this is what I thought about:
Monday: Squat
Tuesday: Bench
Wednesday: OFF
Thursday: Squat/Deadlift/Bench
Friday: OFF
Saturday: Military Press
Sunday: OFF
-------------------------------
Squat Workout:
- Squat 5x5
- Leg Press 4x8-12
- Leg Curl 3x10-15
- Abs + Hyperextensions 3x10-15
Bench Workout:
- Bench Press 5x5
- Dumbbell Incline Bench Press 4x10-15
- Barbell Row 3x5+2x10
- Triceps supersetted with Biceps 4-5x8-12
Squat/Deadlift/Bench Workout:
- Front Squat 5x5
- Sumo Deadlift
- Light or DynamicEffort Bench Press supersetted with Pull Ups
- Paused Squats 3-5 Sets
- Abs
Military Press Workout:
- Military Press 5x5
- Incline Close Grip Bench Press 3x5+2x10
- Dumbbell Shoulder Press 3x10-15
- Triceps (long head) 3x8-12
- Side Delt Raise supersetted with Rear Delt 5x10-15
And is it okay to change my trainings split at the moment because I'm still on my cut? I still want to loose about 2-4 pounds, so I'll be done in a few weeks. I'm still high in carbs, hitting PRs every now and then at my lower body weight.