Need help changing it up.

[jerseyboy]

I've been doing deadlifts and occasionally clean and jerks along with my usual routine but things have been screwed up with my schedule. I've been doing one bodypart a day and it seems to be working well opposed to 2 a day like I used to do. Right now I'm doing chest, arms, quads, shoulders, back/hams. It takes me alot of time to do chest and shoulders because I need to move slowly due to a bone spur in my left shoulder. I'm trying to really build my legs this winter so I split up quads and hams hitting them real hard. I do hams on back day because when I do straight legged deads it works my lower back too. I do forearms on arm day and calves 2 or 3 times a week. It feels good this way and I feel I'm growing again. It works out to be a 5 day split. I'm just not sure if this is the best order to be doing things. I also need to figure out when to work in the deads and/or cleans to work my core. Maybe I should just set a day aside every other week or so for that? Any help here would be greatly appreciated.

[-DedicateD-]

I've been doing deadlifts and occasionally clean and jerks along with my usual routine but things have been screwed up with my schedule. I've been doing one bodypart a day and it seems to be working well opposed to 2 a day like I used to do. Right now I'm doing chest, arms, quads, shoulders, back/hams. It takes me alot of time to do chest and shoulders because I need to move slowly due to a bone spur in my left shoulder. I'm trying to really build my legs this winter so I split up quads and hams hitting them real hard. I do hams on back day because when I do straight legged deads it works my lower back too. I do forearms on arm day and calves 2 or 3 times a week. It feels good this way and I feel I'm growing again. It works out to be a 5 day split. I'm just not sure if this is the best order to be doing things. I also need to figure out when to work in the deads and/or cleans to work my core. Maybe I should just set a day aside every other week or so for that? Any help here would be greatly appreciated.

personally i wouldnt work arms right after chest as tri's will get worked consecutive days...keeping the same bodyparts i would schedule it something like the split below

chest
back\hams
-break-
shoulders
quads
arms
-break-


i dont know if i like the order of that persay, but at least it allows you to give the smaller muscles like bi and tri a rest inbetween the compound day and the isolation day...and gives your lower back a break inbetween to rest from deads to squats

im going to start the slingshot training 3 day routine soon, maybe you should check out the 5 day routine it may have something different your looking for

[jerseyboy]

That looks better anyway. Makes sense too. If I was going to set a day aside for heavy deads and/or cean and jerks when do you think I should do that?

[Ronnie Rowland]

That looks better anyway. Makes sense too. If I was going to set a day aside for heavy deads and/or cean and jerks when do you think I should do that?

Do your heavy deads first on lat day.

I would drop the clean and jerk. The rotation can really irriate the shoulder girdle if you have bone spurs. Lateral raises can also cause a flare up depending on where the bone spurs are located.

Try the following-

1) Chest
2) Back ( perform dead-lifts first in this workout)
3) Shoulders
4) Arms
5) Legs

[jerseyboy]

I dunno, 4 upper body days in a row. Is there a break in there somewhere? I agree that laterals def. irritate my shoulders but I don't know what else to do. I can do front raises and Arnolds for shoulders with minimal pain. Military's are tough. Heavy anyway. Then I finish with rear delts.

[soulstealer]

My split is like this

Back/hammies
Chest/Calves
OFF
Quads
Shoulders/traps
Arms/abs
OFF

Works really well for me...

[-DedicateD-]

I dont know about hitting tri's hard right after a shoulder day...

When I did shoulders alone I had more then 1 pressing movement involved. These movements indirectly worked tri's.

Maybe im being too paranoid?