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.
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.