What do you guys think about my new upper/lower split? [Forum Archive]

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What do you guys think about my new upper/lower split?

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Posted by: KelJu

Lower - A
Squats: 4 sets
SLDL: 3 sets
Calve Raises: 3 sets
Wrist rolls: 3 sets
Static Barbell Holds: 3 sets

Upper - A
Pull-Ups: 3 sets
Bentover Rows: 3 sets
Shrugs: 3 sets
Dumbbell Hammer Curls: 3 sets
Weighted Crunched: 3 sets

Lower - B
Sumo Deadlift: 5 sets
Standing Single Leg Curls: 3 sets
Calve Raises: 3 sets
Static Barbell Holds: 3 sets

Upper - B
Flat Bench Press - 4 sets
Military Press - 4 sets
Dips - 4 sets
Cable Push-Downs: 3 sets
Lever Seated Crunch: 3 sets

I wanted to do abs, calves, and forearms twice a week, and my upper days are already too full, so I stuck forearm & grip work on lower days. What do you guys think?

Posted by: buening

Looks pretty good. In my opinion though, you are getting your grip work already from the deadlifts. If you want more, thats cool but typically my grip has went to shit after my 3-5 sets of deads. You may also consider alternating seated and standing calf raises, say seated for A and standing for B. I assume this is a 4-day split?

Also, why the reason for sumo deads? If they are more natural then cool, but you get much more (in my opinion) from a conventional dead due to greater ROM.

Finally, the lower B is more ham dominant. I'd get rid of the standing leg curls and replace with some Bulgarian Squats or even ATG squats if your recovery is up to it. My 0.02

Posted by: KelJu

Quote:

Originally Posted by buening

Looks pretty good. In my opinion though, you are getting your grip work already from the deadlifts. If you want more, thats cool but typically my grip has went to shit after my 3-5 sets of deads. You may also consider alternating seated and standing calf raises, say seated for A and standing for B. I assume this is a 4-day split?

Also, why the reason for sumo deads? If they are more natural then cool, but you get much more (in my opinion) from a conventional dead due to greater ROM.

Finally, the lower B is more ham dominant. I'd get rid of the standing leg curls and replace with some Bulgarian Squats or even ATG squats if your recovery is up to it. My 0.02

Thanks! I also thought I may have too many ham dominate movements. I might switch standing leg curls with lunges or bulgarian squats.

I have to do sumo-deadlifts, because I constantly injure my lower back when I do conventional deadlifts, and sumo style doesn't hurt my back as much.

Posted by: soxmuscle

I think it looks good and basic, just what the doctor ordered.

With that said, I agree that wrist/forearm/grip work should be performed on an off day if at all possible, just because that area is going to be torched from the deads.

All basic compound movements are being performed (squats, deads, etc) as well as some good accessory work (cable pushdowns, calf raises, etc.).

I like the program.

Posted by: ALBOB

I think you're an idiot.

But the routine looks okay.

Posted by: KelJu

Quote:

Originally Posted by ALBOB

I think you're an idiot.

But the routine looks okay.

Fuck you!

And, thanks!

Posted by: PreMier

you can train grip as often as you want.. and i think that you should since you have established it as a weak point. just remember if your sore, maybe pass on that day for specific grip training.

are you just going to work on crushing grip, or do you wantto work on pinching grip as well?

Posted by: KelJu

Quote:

Originally Posted by PreMier

you can train grip as often as you want.. and i think that you should since you have established it as a weak point. just remember if your sore, maybe pass on that day for specific grip training.

are you just going to work on crushing grip, or do you wantto work on pinching grip as well?

I want to work on both. I have some nice CoC hand grippers that I will be using, and I will be doing towel hangs, and static holds.

Posted by: PreMier

yea, but that all focus' on crushing grip. for pinch, do some square bar pullups, plate pinches and some plate flips.

Posted by: squanto

What are plate flips?

Posted by: PreMier

Quote:

Originally Posted by squanto

What are plate flips?

its a plate pinch flip, i will try and find a video of them

Posted by: KelJu

Where would I stick hyperrextensions? Maybe on lower - B days. I think that would make the most sense.

Posted by: buening

Quote:

Originally Posted by KelJu

Where would I stick hyperextensions? Maybe on lower - B days. I think that would make the most sense.

You could add hypers to the lower B day. In my opinion, is it just a lighter version of a SLDL. Does your gym have the weighted hyper station where your upper torso is supported and it is the legs that move, or just the regular hyper station where you legs are supported and your torso moves through the ROM? If the latter, triple check your form as they can kill a lower back if you hyperextend too far.

Posted by: PreMier

Quote:

Originally Posted by squanto

What are plate flips?

http://www.marunde-muscle.com/videos...nchflip25s.wmv

right click save as

Posted by: ALBOB

Quote:

Originally Posted by KelJu

Where would I stick hyperrextensions?

Oh man, that's just WAY too easy.

Posted by: nike2323

you're doing way too much. If you are using 65% of your 1RM, this is a fine workout.....going to failure on all these exercises will be gross overtraining.

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What do you guys think about my new upper/lower split?

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