GREAT goals! Now go get itSo today i went in to do some legs since i'm not doing any upper body stuff and had a sick session. I'm thinking of ditching the safety bar though since it pulls me way too far forward and since i'm tall it becomes a lot of force pulling me forward. When i use low bar i may be a little uncomfortable but i feel a lot more stable and in control. My Romanian Deadlift is now at 225 x 20 most of the reps were constant tension no lockout. Was pretty easy considering i struggled with 17 reps last time. Did another set of 245 x 15 pretty easily but was pretty wiped out after this. Traps had an insane pump too! No bad pain today in shoulder, looking back i was perfectly fine UNTIL i added in overhead pressing. As far as everything else it was ok. I'm considering going back to a 1x every 6 days split to yield more recovery. Last thing i want to do is hurt my shoulder. Also the past 4 days i've been recovering like crazy i've gained a solid 4lbs and strength increased greatly. With that said i think i will do a set up like this next.
Day 1: Shoulders
Day 2: Back
Day 3: Chest
Day 4: Arms
Day 5: Legs (Low Bar Squat & Romanian Dead-lifts)
Day 6: Off
Day 7: Off if needed or Repeat.
With this split i should make great progress, I know some guys will be like deads and squat same day?? But when i do low bar i get a lot less lower back strain so i will still be strong on the Romanian deads which i am aiming for 15-20 reps. I'm not going to do conventional dead lift just because the Romanians are giving me what i want as far as development and i am not doing a power lifting meet. My conventional dead lift should improve anyways with the better i get at Romanians (this is what brought my deadlift up almost 100lbs from 315 --> 405 for more reps with no direct conventional training) Plus i like the feel of Romanians better, call me a princess but i like the less shin scraping and i feel like i am in more control. My goal is to build up my back/hams a LOT. On back day i'm focusing 70% of my training on rows and middle back with the rest from Pull-ups and high hammer strength row. I'm really pump'd for this new set-up since i'm pretty much keeping all the exercises i have but i want to focus on basics and not too much technical blah blah. Sets will be taken to full range failure then i will do partials. I should be able to get 2-3 HARD work sets per body part. Goal will be to gain 2Lbs per week steady and increase my strength accordingly.
Goals for winter:
Chest: 100Lb Dumbbell Press Flat and Slight Incline
Back: T-Bar Row 225Lb with control
Shoulders: Seated Shoulder Press 155Lbs (Build some Overhead Power)
Legs: Low bar Squat 355-405Lbs, 315-365Lb RDL x 15-20 Reps
Arms: Straight Bar Curl 100Lbs, Close Grip Smith Press 225Lbs
I'm keeping my goals within reach and once i achieve them they will change accordingly