Help me with my training split.

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    Help me with my training split.


    I have been doing a new training split the last 2 months, but I'm noticing more and more that I'm getting really tired and sore. This isn't a normal DOMS sore too it's like a very deep ack in the muscle.

    This is the current training split.

    Sun
    Pull-ups 4sets
    Bb rows 3 sets
    Deadlifts 6 sets
    Close grip pull-ups 3 sets
    Bb shrugs 3sets
    Decline crunch 3 sets
    Db pinch 2 sets

    Mon
    Bb press 6 sets
    Decline bb press 3 sets
    Pec dec 3 sets
    Db curls 3 sets
    Cable bb curls 3 sets
    Db side crunch 3 sets

    Tues
    Bb squats 4 sets
    Front squat 3 sets
    Bb lunges 3 sets
    Hip abductors 3 sets
    Seated calf raises 3 sets
    V- crunch 3 sets

    Wed
    Shoulder press 6 sets
    Rear pec dec 3 sets
    Db side delt raises 3 sets
    Dips 4 sets
    Close bb press 3 sets
    French press 3 sets
    Rope crunches 3 sets

    Thur

    Lying leg curls 1 set
    Good mornings 3 sets
    Weighted bridges 3 sets
    Incline bb press 3 sets
    Incline db flys 3 sets

    Fri off
    Sat off

    Age 26

    Weight 255

    Lifts

    Bench 265
    Deadlift 450
    Squat 385
    Standing shoulder press 175

    Macros
    Cals 3200
    Protein 200-220
    Carbs 250-300
    Fat 100-150

    That's just the minimum I shoot for I'm probably getting 4000-4500. My breakfast alone is 1000 calories daily.

    Thats the routine I did last week, then I will switch out different exercises every week except for my big 3 and standing shoulder press. I stick to a range of about 12-8 depending on the exercise my big 3 I never go more then 8 reps though. I am currently following power lifting programs for my big 3.

    I think my main issue is that I'm doing my b3 back to back at the beginning of my week and that's putting a lot of stress on my body. I was doing a four day routine a while ago but I find I can't push my hams as hard when I put them with quads, I'm just to tired by the end of quads. So that's why I went to 5 days. I'm going to cut out the upper chest day, that was my stupid bodybuilding mindset coming back. I'm trying to train for strength not aesthetics right now, because I would like to compete within the next 5 years.

    These are my new ideas for training split.

    Sun
    Chest 3 ex
    Bis 2 ex
    Core 1 ex

    Mon
    Back 4ex
    Traps 1ex
    Core 1ex
    Grip 1ex

    Tues
    Hams 2ex
    Calfs 1 ex
    Core 1ex

    Wen
    Delts 3 ex
    Tris 3ex
    Core 1 ex

    Thur
    Quads 4ex
    Core 1ex

    Fri off
    Sat off


    Second idea

    Sun
    Chest 3 ex
    Bis 2 ex
    Core 1 ex

    Mon
    Back 4ex
    Traps 1ex
    Core 1ex
    Grip 1ex

    Tue off

    Wen
    Quads 4ex
    Calfs 1ex
    Core 1ex

    Thur
    Delts 3 ex
    Tris 3ex
    Core 1ex

    Fri night
    Hams 2ex
    Core 1ex

    Sat off

    The chest and back days would be interchangeable I usually do back on Sundays cause its slower at my gym so not as many people to complain about the noise from dead lifting. I can't workout Friday mornings because I watch my kids while my wife is at work, and I go in to work early that day. Saturday is right out also cause its one of only two days me and my wife see each other. But I figured Friday night wouldn't be to bad to do hams it would be 20-30 min tops in and out.

    So tell me what you guys think, my current goals are to increase strength. Maybe I should switch to a 3 day split, it's just very hard for me to give up my old mindset of bodybuilding style training.
    Bigcountry's Getting a little smaller: Epi/Stano Log

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    I think your biggest improvement could be more rest days. I prefer random off days throughout the week.

    Here's what I do:
    Monday-Lower: Squats, Hams, Quads
    Tuesday-Upper: Bench/Chest, Back, Tri/Bi
    Wednesday-Off
    Thursday-Lower: Deads, Hams, Quads, Another back movement if time permits
    Friday-Off
    Saturday-Upper: Shoulders, Back, Tri/Bi
    Subday-Off

    Also check out Layne Norton's PHAT, which is a 5 day split. Just random ideas of what I like. We're all different. Just sharing ideas.

    You're gonna drive yourself insane with all the different body parts. Think of things as a plane of movement: Horizontal pressing with rowing, vertical pressing with a vertical back movement. Deads are a leg exercise to me.
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    Quote Originally Posted by Sean1332 View Post
    I think your biggest improvement could be more rest days. I prefer random off days throughout the week.

    Here's what I do:
    Monday-Lower: Squats, Hams, Quads
    Tuesday-Upper: Bench/Chest, Back, Tri/Bi
    Wednesday-Off
    Thursday-Lower: Deads, Hams, Quads, Another back movement if time permits
    Friday-Off
    Saturday-Upper: Shoulders, Back, Tri/Bi
    Subday-Off

    Also check out Layne Norton's PHAT, which is a 5 day split. Just random ideas of what I like. We're all different. Just sharing ideas.

    You're gonna drive yourself insane with all the different body parts. Think of things as a plane of movement: Horizontal pressing with rowing, vertical pressing with a vertical back movement. Deads are a leg exercise to me.
    See yeah, all of this is new to me. I have been reading up on nothing but bodybuilding style training for the last 11 years. For example how you do deads on a different day from back is completely foreign to me lol. But it does make sense.

    Why do you do back, tris, bis 2 days a week? How many sets do you do of each ???

    That is a pretty interesting routine it could definitely work for me but I would have to start Sundays.

    Looking up phat now.
    Bigcountry's Getting a little smaller: Epi/Stano Log

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    I do Wendler's 5/3/1, which is more for pure strength but can work for hypertrophy purposes. The base of the template can still be applied though. Deadlifts don't really increase hypertrophy in the back. You're only using your back to stabilize the lift. Your legs are doing the majority of the work.

    Example "Chest" Day

    Bench Press
    Dumbell Press 5x10
    Barbell Row 5x10
    Tri Pushdown/Bi Curls 5x10 ea
    Face Pulls

    PHAT will be more applicable to bodybuilding and might be more your taste. Ive gained plenty of size and strength doing a Lower/Upper/Lower/Upper split.
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    Quote Originally Posted by Sean1332 View Post
    I do Wendler's 5/3/1, which is more for pure strength but can work for hypertrophy purposes. The base of the template can still be applied though. Deadlifts don't really increase hypertrophy in the back. You're only using your back to stabilize the lift. Your legs are doing the majority of the work.

    Example "Chest" Day

    Bench Press
    Dumbell Press 5x10
    Barbell Row 5x10
    Tri Pushdown/Bi Curls 5x10 ea
    Face Pulls

    PHAT will be more applicable to bodybuilding and might be more your taste. Ive gained plenty of size and strength doing a Lower/Upper/Lower/Upper split.
    Well to be honest I don't really care about bodybuilding all that much anymore. Takes to much time and money. Your routine sounds pretty intriguing, can you recommend any literature, I'm taking the next three days off to recover so I would like to soak up as much info as I can while I'm out of the gym.

    I looked up phat, not really sure if I like it, Number one I didn't see any days where you deadlift. Deads are my favorite lift can't take them away from me.
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    http://www.defrancostraining.com/art...rds-part3.html

    Just another idea ^


    http://www.jimwendler.com/2011/12/53...-now-for-sale/
    5/3/1 ^

    The book is a necessity as no article or forum fully explains it. It's easy and fool proof though
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    Phat or 5/3/1 could work for you. With you wanting to focus on strength but have a heavy bodybuilding mentality try the cube method. Its a powerlifting routine but is heavy on bodybuilding for all accessory work. Even has a dedicated bodybuilding day.

    If nothing else maybe a deload week is in order for you.
    you can call me "ozzie" for short.
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    Quote Originally Posted by asooneyeonig View Post
    Phat or 5/3/1 could work for you. With you wanting to focus on strength but have a heavy bodybuilding mentality try the cube method. Its a powerlifting routine but is heavy on bodybuilding for all accessory work. Even has a dedicated bodybuilding day.

    If nothing else maybe a deload week is in order for you.
    Thanks any books on cube method?
    Bigcountry's Getting a little smaller: Epi/Stano Log

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    Yup. Called the Cube Method by Brandon Lilly
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    Quote Originally Posted by Sean1332 View Post
    http://www.defrancostraining.com/art...rds-part3.html

    Just another idea ^


    http://www.jimwendler.com/2011/12/53...-now-for-sale/
    5/3/1 ^

    The book is a necessity as no article or forum fully explains it. It's easy and fool proof though
    x2 on the 5/3/1

    you can branch off there later

    I got a pretty lame split

    Sun - chest
    Tues - back
    thurs - arms / shoulders
    sat - legs

    I've just been doing a ton of volume, really light weight
    Serious Nutrition Solutions
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    I am pretty much pulling the same wagon as the others.
    If I add anything, it would be to put more focus, determination and attention into a small handful of exercises and getting as absolutely as strong as you can on a few of them (90% compounds)/(maybe the ones you are the best at). Remember that better does not mean more exercises or high tech splits, better means stronger/bigger and quality of the work. After you get a good foundation of your strengths and how you respond to the work and building up the capacity to do so, then you can branch out if you wish to get more technical.
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    Quote Originally Posted by Bigcountry08 View Post

    Thanks any books on cube method?
    Or 365 strong
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
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    Other good books you could probably get used/cheap

    Keys To Progress/McCallum
    Brawn or Beyond Brawn/McRobert
    Hardgainers Bible/Steiner
    Starting Strength/Rippetoe/Kilgore
    Strongest Shall Survive/Starr
    Stuff written by Anthony Ditillo et al. in the Tight Tan Slacks of Dezso Ban
    They have good solid proven routines that deal mostly with compound exercises and just getting larger and stronger all over.
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    Quote Originally Posted by PaulBlack View Post
    Other good books you could probably get used/cheap Keys To Progress/McCallum Brawn or Beyond Brawn/McRobert Hardgainers Bible/Steiner Starting Strength/Rippetoe/Kilgore Strongest Shall Survive/Starr Stuff written by Anthony Ditillo et al. in the Tight Tan Slacks of Dezso Ban They have good solid proven routines that deal mostly with compound exercises and just getting larger and stronger all over.
    Wow thanks for the list, I'll start snagging some next week.
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    Just want to give you guys an update, I purchased 5,3,1 a few days ago and bought the cube method yesterday. Haven't been able to put the cube method down, I really like Brandon Lilly's philosophy it coincides with my beliefs heavily. It's still going to take some time for my bodybuilding head to wrap around the training routines, but I'm really excited to get started. Thanks a lot for all the help guys.
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    Keep it simple and try not to overload on info.
    You will go a lot farther not complicating things too much and putting the effort into the W/O's.
    Have fun..!
  

  
 

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