Alright, so here's my dilemma.... I have been noticing, that as of late, some of my lifts have been dropping in weight and or intensity... I have been struggling more with weight that I used to be able to nail. It's only some exercises though. Others are still progressing. Here is a typical week's workout schedule..... All workouts are done for 4 sets of 16, 12, 8, 4 reps unless otherwise noted...
Incline Flys (or Dec. Flys)
DB Decline (or DB Inc.)
Icarian Fly Machine
Cable Crossovers (or Low Cable Cross)
Push-ups to failure (one set of each: Flat, Dec, Inc)
DB Front Raises
Seated DB Rear Delt. Raises
BB Shrugs (or Behind the Back Smith Machine Shrugs)
Leg Extensions (very light weight, high reps. 4 sets ~50lbs - 30 reps)
Seated Calf Raises
Standing Calf Raises
Walking DB Lunges
Lat Pulldowns (behind the back)
Weighted Back Extensions
Reverse Grip Pulldowns
Seated Pulley Rows
Alternating Incline DB Curls
Forearm Curls (both ways)
Standing DB Preacher Curls (deep stretch)
Overhead DB Extensions
That's a typical week's worth of workouts for me, not mentioning cardio... But like I said, that's a perfect week. But we all know how sh*t comes up and we can't do what we'd like. So, some weeks it gets bumped down the line and I end up working out my back on Saturdays and arms on Sunday, then turn around and start over with chest on Monday.
I've started to notice a plateau in my Chest PRESSING exercises as well as a few Arm lifts. And a decrease in Military press and Arnolds...
I'm sure the Chest pressing has to do with arms a day or so before. I also hear that doing chest and back close together is a no no. I dunno, I feel like I'm just too fatigued and sore by the end of the week. Like i'm using the same muscles too many days in a row and not giving them proper rest.
How should I set up a 5-day split to better accommodate proper rest?