It6s been a little while since I've posted since my injury.I've been back in the grove for 2 wks now and starting to feel solid once again.
Well I'm going too continue my wsbb splits,
DAY 1
bench me
DAY 2
upper back
DAY 3 off (on duty)
DAY 4
Squat ME
DAY 5
bench de
DAY 6 off (on duty)
DAY 7 off
DAY 8
Dead lift ME / squat de
DAY 9 off (on duty)
DAY 10 same as day 1 and so on.
As some of you know I work shift work 24/48 so that limits me to the splits that I've chosen,I've tried training sq's and dl's with 3 days between and found that it did nothing but over train me,the way the splits are set up now I have 4-5 days between muscle groups.
enough about my routine,on my dl days do you think working up 20lb. singles would be better than working up in 20lb. 3rm's ? I like working up 20lb. 3rm's with the squat but found that doing the same for dl's seems to exhaust me before I start hitting the bigger numbers.I also follow my dl movements with the box squat,heres an example of my primary and secondary squat and dl days.
SQUAT
PRIMARY=full rom squats,I work up in 3 rm's untill I'm unable to do 3 rm's,then I wrap up
SECONDARY=leg press,6 sets of progressive 10 rm's
and third (just thaught I should mention),GHR and abs
DL days
PRIMARY=I change up evey 3 wks,rotating Rack pulls(3'' below the knees),and sumo dl(from the floor),both for singles
SECONDARY=box squats 5 x 5
I'm really going to focus on getting my dl up this go around,I'm shooting for a 75-100lb. increase on the dl ,and a 50llb for my raw squat by the 1st of the year,if any of you have any suggestions or comments please feel free,they will be appreciated.
and 3rd some ham work
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