rate my split!

[Braaq]

I'm not retarded.

No?

I had the wrong impression......

 

[Beefcake]

The correct term is mentally handicapped.

 

[Braaq]

The correct term is mentally handicapped.

True.. we must be politically correct....

 

[Beefcake]

The name's Ed...Special Ed.

 

[Pickle]

So midway through my 5th week(on current program) one and a half weeks to go then ill do a bit of a deload. the following program im going to do a similair sort of split just with a lot more exercises on my lighter days. Im happy with how my body is readapting to exercise.

day 1
Light Pull 3-4 sets 8-12 reps 45-90 sec rests between sets
Bodyweight chins underhand grip
Stiff leg deadlifts
Bent Over rows supine grip
Leg Curls (2-3sets)
Arm Curls (2-3sets)
Wrist Curls (2-3sets)

Day2 Push Heavy 5-6 sets 4-6 reps 3 mins rest between sets
Incline bench press
Close grip bench press
Front squat
Calf raise

Day 3 rest

Day 4 Pull Heavy 5-6 sets 4-6 reps 3 mins rest between sets
Weighted Chin ups underhand grip
Supine grip bent over row
Stiff legged deadlifts
Grip work.

Day 5 Light Push 3-4 sets 8-12 reps 45-90 sec rests between sets
Back squat or front squat dunno
Flat bench press
Close grip bench press
Side raise (2-3 sets)
1 arm tricep extension (2-3 sets)
calf raise (2-3 sets)

day 6 and 7 rest.

Plan is to get some power back into some of those presses(since last 5 and half weeks has been the first time in probably 2 years ive done bench work for a month continously!) and add a bit of size onto the back back b. Legs again responded the most to me getting back into training which is why im tossing up front squatting (i wont be able to move as much weight so i shouldnt grow as much )

In terms of diet the mrs and I are going to have me eat at a weekly surplus of 3500 cals and Ill sit down and work this out proper with her before i get started.

 

[Achilles]

Looks good Pickle

 

[Pickle]

1 comment? musclemecca makes me cry

 

[youngmusclejock]

Why not on heavy Push day go with Back Squats, and then on Light Push go with Front squats? Possible change out one of the cloe grip bench for Dips or something. I personally feel that it is good to have a rotation A and B like DC training. I haven't done this in the past but will soon (next week) incorporate this in my training.

 

[philosopher]

1 comment? musclemecca makes me cry

Protocol looks good Pickle. the only thing I would change are the SLDL's I'm not a big fan of them so I would replace them with GHR/goodmornings and on the heavy pull day I would do some regular/sumo or rack deads.

 

[Minchinator]

Protocol looks good Pickle. the only thing I would change are the SLDL's I'm not a big fan of them so I would replace them with GHR/goodmornings and on the heavy pull day I would do some regular/sumo or rack deads.

Agreed, at least on the heavy day do regular deads.

 

[Pickle]

Protocol looks good Pickle. the only thing I would change are the SLDL's I'm not a big fan of them so I would replace them with GHR/goodmornings and on the heavy pull day I would do some regular/sumo or rack deads.

I dunno if my hips will like the stance of a sumo, wide stance stuff usually cripples me and i dont have the balls to do regular deads just yet with my lower back problems. whats ghr stand for, i am drawing a blank? I dont mind doing goodmornings maybe them on a light day still got 2 weeks till i begin.

 

[philosopher]

I dunno if my hips will like the stance of a sumo, wide stance stuff usually cripples me and i dont have the balls to do regular deads just yet with my lower back problems. whats ghr stand for, i am drawing a blank? I dont mind doing goodmornings maybe them on a light day still got 2 weeks till i begin.

GHR = Glute ham raises. Heres a vid of Layne Norton doing some GHR's. I would suggest to start wihtoud weight because its a really heavy exercise

 

[Pickle]

ofcourse! thanks philo. I dunno if im ready for them of any description yet. only been back training for 10 weeks but ill def keep them in mind. Layne hammers them in that vid doesn't he?