Training Change , please critique!

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    Exclamation Training Change , please critique!


    I am starting a change in my routine, because I am now gonna start lean gains. I am used to a 4 or 5 day split and cardio on rest days.

    However , Martin says **** cardio :/ idk about that...but lets see, he focuses on compounds, which i love, thus making it good for me to adjust (sorta...)

    My usual split was:
    Monday:
    Back (4 excercises for lats/middle back and I start with Deadlifts) so 5 total.
    Triceps which usually include either Close grip bench press + Triceps overhead extention with dumbbell (sitting down) and One arm triceps over head extention , or Weighted Dips+Skull Crushers+ 1 arm reverse tricep cable pulldown.

    Tuesday :
    Chest: Flat bench press , Incline dumbell bench press supersetted with dumbell flyes, Cable cross overs, Dips for chest and pec dec
    Biceps: Barbell curl (focusing on the negatives) , Superset of Incline dumbbell curls with reverse barbell curls and some hammers, if not I'll throw in Dumbbell curls, concentration curls and high cable curls.

    Wednesday:
    Shoulders: Usual dumbbell military press, side raises, front raises, rear delt fly on pec dec and bent over side raises and shurggs in a huge variety i change upon every workout...
    Calves: Standing calf raises, seated calf raises or leg press calf raises
    Abs: Superset of 25 crunches (or 15 decline weighted crunches) with hanging knee raises or weighted straight leg raises. Then Cable crunches. Dumbell side raises for the obliques and some planks.

    Thursday rest

    Friday
    Legs: Squats, Leg press, Leg extention, Romanian deadlift, hamstring curl, Barbell Lunges and some days glute machine.

    Saturday:
    Arms: Mild 2 excercises per bicep and tricep with lower weight high reps, abs again, if i did weighted ill do body weight now and vice versa.
    Calves: Same as wednesday.

    Sunday: rest

    Now , Every day , I do either 1 or 2 cardios , fasted or fed, if fed HIIT for 30 mins or close to 1 hour of HIT (running 6-7 mph)

    For leangains , now this i need the CRITIQUE PLEASE!

    I am a hard gainer and hard cutter...its hard for me to build muscle and or cut fat...but i tough through it , i like the challenge and i NEED this...strength is like a drug to me...

    Monday:

    Squats
    Bench press
    Deadlifts

    Need advice on reps and weight in 1RM comparison :S!! I'm on a cut, so either I do something like 5x5 or RPT

    Tuesday:
    Chin ups (weighted)
    Dips (weighted)
    Military press
    Side Raises and Front raises

    Wednesday:
    REST

    Thursday:
    Abs
    Calves
    Traps

    Friday:
    Squats
    Bench Press
    Deadlifts

    Sat-Sun REST

    I need advice on weights , and also please help me on the cardio aspect...My calories come out to 2600 On training days and 1500 on rest days. Following the +10% maint on training and -35% on rest days. Should I do cardio too? The guide usually says no cardio and only 1 hour of weight training...I just need to get lean with more muscle...Kinda like a Recomp, thats why I throw in 4 training days and up the calories to actually something like 15% on training days :S...but should i do cardio on rest days?...Is the split right? Please...help

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    Anyone ? or anyone got a good solid routine...to change into Leangains? plz...
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    Are you familiar with 5/3/1?
    M.Ed. Ex Phys
    Performax Labs Product Specialist

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    Quote Originally Posted by Rodja View Post
    Are you familiar with 5/3/1?
    No what is it?
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    Made up another idea , based on what Martin says for LG...How does this look? Please feel free to critique...anyone

    Monday:

    Squat
    Bench Press
    Weighted Dips
    Deadlift
    Weighted Chin Ups

    Wednesday:
    Squats
    OH press
    Weighted Dips
    Abs
    Weighted Chin ups

    Friday:
    Squat (heavier , other 2 days were a bit lighter)
    Bench Press
    Weighted Dips
    Deadlifts (Maybe Romanian Deads or just a bit lighter than monday)
    Weighted Chin ups

    Maybe Cycling out a bit , not only the deadlifts and bench press as i did , but maybe the Arms compounds like chins and dips? Some advice please...started leangains already , dont wanna overtrain or simply not do it hard enough...

    Edit:
    Also , since I am kinda trying to lean out the stubborn belly fat , I added fasted cardio for 3 out of the 4 rest days:

    Tue-Thu-Sat:

    40-60 mins of steady jogging or stairmaster.

    Sunday is a full rest day.

    Is this ok...or overtraining? I have my macros in check at 160-180g protein every day and i cycle carbs and fats acording to workout days and rest days: W.O. days=300 grams of carbs and 20g fat, and rest days is 50 grams of carbs and 55-60 grams of fats.

    Someone...anybody...?
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    Quote Originally Posted by Celorza View Post
    No what is it?
    Google "Wendler 5/3/1."
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    Quote Originally Posted by Rodja View Post
    Google "Wendler 5/3/1."
    Just did , found out that the workouts go like this:

    Workouts. There are 4 primary workouts in Wendler’s 5/3/1 program:

    Workout A. Squat, and assistance work
    Workout B. Bench Press, and assistance work
    Workout C. Deadlift, and assistance work
    Workout D. Overhead press, and assistance work

    Routine. You lift three times per week, using the following pattern over 5 weeks to complete a full cycle of 16 total workouts.

    Week 1. ABC
    Week 2. DAB
    Week 3. CDA
    Week 4. BCD
    Week 5. ABC
    Week 6. D

    Is this enough for a cut/recomp? Doing those excercices but with a RPT fashion? Or 5X5 fashion?
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    Quote Originally Posted by Celorza View Post
    Just did , found out that the workouts go like this:

    Workouts. There are 4 primary workouts in Wendler’s 5/3/1 program:

    Workout A. Squat, and assistance work
    Workout B. Bench Press, and assistance work
    Workout C. Deadlift, and assistance work
    Workout D. Overhead press, and assistance work

    Routine. You lift three times per week, using the following pattern over 5 weeks to complete a full cycle of 16 total workouts.

    Week 1. ABC
    Week 2. DAB
    Week 3. CDA
    Week 4. BCD
    Week 5. ABC
    Week 6. D

    Is this enough for a cut/recomp? Doing those excercices but with a RPT fashion? Or 5X5 fashion?

    5/3/1 is not something that is done for only 5 week. It's a program that is best used over a period of at least 6 months.
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    Quote Originally Posted by Rodja View Post
    5/3/1 is not something that is done for only 5 week. It's a program that is best used over a period of at least 6 months.
    Well yeah , but I mean , I would stick to it longer if needed , i'm trying to recomp in a lean way...hence leangains...but yeah , I'm wondering if this goes well with the lean gains diet lifestyle and also if it will help my goals :3!! If it does well , bring it on!! !
  

  
 

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