lifts vs. body part split
- 04-25-2012, 09:38 AM
lifts vs. body part split
I know this is nothing new, but what is everyone's thoughts on a program based on big lifts (deadlifts, squats, cleans, presses, etc...) vs. the typical body part split?
I like to do a big lift, like the squat, pyramid up to heavy weights, low reps, then pyramid down to a high rep set, like starting at 135, adding 25's or 45's until I hit a good 1 rep around 405 with good form (not max, but close). I will keep my reps at 5 or less while I pyramid up, then I'll strip off a few plates and do 225 for 10 explosive reps and 135 for 20+. After squats, I'll do some good mornings, one-leg squats or lunges, leg curls, etc... Finishing off with a calve, core, arms circuit. Entire workout is about 45 minutes.
Upper body will be a bench press or overhead press, same way, pyramid up with strict, heavy reps and down with lighter, explosive reps, followed by a lot of pullups and rowing.
I pyramid up on deadlifts, and pyramid down with some explosive deadlifts and RDL's, throw in some front squats, GHR's, etc...
For cleans, I work up to a 'heavy' 5 rep with good form, once form breaks, I stop. Then I do some overhead squats and a bunch of pullups and rows.
My week looks like this:
Monday: heavy squats, hamstring/hip assistance work, and core, calves, arms circuit.
Tuesday: heavy bench press, pullups, rows, and rear delt work.
Wednesday: heavy deadlifts, front squats, hamstring/hip assistance work, and core, calves, arms circuit
Thursday: heavy overhead press, pullups, rows, and rear delt work.
Friday: cleans, overhead squats
Saturday and/or Sunday: hill sprints, tire flips, sled work, keg tosses
- 04-25-2012, 10:34 AM
you mean like what many athletes do, and powerlifters, and strongman competitors, and olympic lifters and a myriad of others do?
i'd say what is more important is if you know how to balance intensity, volume, frequency, recovery, deloads, nutrition and progression in your plan then it just doesnt matter.you can call me "ozzie" for short.
04-25-2012, 10:55 AM
Thanks a lot, every post on here is about a 3-5 day body part split. I was just trying to change up the subject a little. I understand athletes, etc... use programming such as this, I'm tired of hearing chest day, leg day, etc.... My thoughts were to use squat day, deadlift day, etc... Not inventing anything here, just posting my routine and looking for comments, questions, criticism, and maybe someone that has used a similar program.Originally Posted by asooneyeonig
Anyone have anything useful to say?
04-25-2012, 10:56 AM
04-25-2012, 11:02 AM
04-25-2012, 11:22 AM
Recovery hasn't been an issue, back squats on Monday are heavy, front squats on Wednesday are moderate weight, and overhead squats on Friday are light weight, mostly works the core. There is nothing wrong with squatting 3 days/week unless all 3 days were near MAX effortOriginally Posted by hvactech
04-25-2012, 11:29 AM
04-25-2012, 11:57 AM
04-25-2012, 12:02 PM
i wasnt focusing on "squats" directly but 7 days a week training leaves zero room for recovery, dont post your routine if you dont like criticism...
04-25-2012, 12:05 PM
Exactly why I posted this, thanks!Originally Posted by Rodja
I would like to see someone's intense leg workout that takes 7 days to recover from!
04-25-2012, 12:08 PM
I'm not working out 7 days a week, its 6 days with one complete day off a week and if I do lower body on Monday, Wednesday, and Friday, that's almost 48 hours between each lower body workout and almost 72 hours between the Friday and Monday workouts.Originally Posted by hvactech
Also, I wanted my post to be criticized, but by people that know what they are talking about. Not trying to start anything, trust me, I'm almost 30 and I'm not in high school. Just please do your research before you 'criticize' someone's routine.
04-25-2012, 12:13 PM
I like that, so one week I can do MAX effort box squats on Monday and moderate weight front squats on Wednesday. Then next week, I can do MAX effort front squats on Monday and moderate weight back squats on Wednesday.Originally Posted by Rodja
And I guess rotating other lifts like MAX effort seated overhead press one week, MAX standing overhead press, the next week, etc...?
04-25-2012, 12:17 PM
04-25-2012, 02:14 PM
Nice, I'll start rotating stuff around this week. Do you ever do bench press, but press off the rack instead of the standard press? I think they are called Anderson Presses?Originally Posted by Rodja
04-25-2012, 05:29 PM
04-25-2012, 05:40 PM
I'm in an upper/lower split right now but basically I think of upper a: barbell day, lower a: squats, upper b: dumbbell day, lower a: deadlifts
I don't go lift, I don't go workout, I don't go train....I go get sexy....sexy as fwuark!!!!!!!!!
04-26-2012, 09:30 AM
Exactly, you think that's another 'press' to add to my rotation? So I would rotate pin press, floor press, and overhead press for my main lift that day.Originally Posted by Rodja
04-26-2012, 09:33 AM
I guess that is what I'm doing, MWF is lower body and TuThSa is upper body with a different focus each day. I normally start with barbell every day and my second lift is with DB'sOriginally Posted by xigotmailx
04-26-2012, 10:28 AM
04-26-2012, 11:12 AM
04-26-2012, 11:16 AM
04-26-2012, 11:21 AM
Yeah, my weakest point is at the bottom, that's why I have been doing them. Just wasn't sure if I should do ME then pin presses or do pin presses first when I'm fresh?Originally Posted by Rodja
04-26-2012, 11:24 AM
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