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Upper/Lower Split for Strength and Size
http://exrx.net/forum/viewtopic.php?f=2&t=9895
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Author:  Jclem23 [ Fri Aug 14, 2015 1:19 pm ]
Post subject:  Upper/Lower Split for Strength and Size

I just finished up my first week of 5/3/1. I like it, but I'm not a fan of the warming up method. For me doing 2 work sets across before my max sets seems to fatigue me unnecessarily and put me in a sub-optimal position for the max set. Particulariy for deadlifts, my lower back was pretty fried after 2 sets of 5 before my main set of 5. (And yes, i did start light, basing calculations of of 90% training max). prefer ramping up, using triples, doubles, and singles.

I came up with this upper/lower split used primarily for strength, but also for size. It incorporates training methods from 5/3/1, texas method, and others. Let me know what you guys think.



Lower:
Squat: ramp up to 3-5 rm and do 3 back off sets
Deadlift: light work 6x1 at 85%
Abs: 4-5 sets

Upper:
Bench: ramp up to 3-5 rm and do 3 back off sets
Dips: 5x10
Chins: 5x10
Optional: 3x10 bicep, tricep, rear delts

Lower:
Deadlift: ramp up to 3-5 rm and do 0-1 back off sets
Squat: light work 6x4 at 70%
Abs 4-5 sets

Upper
Military press: ramp up to 3-5 rm and do 3 back off sets
Bench: light work 6x4 at 70%
Chest supported row: 5x10
Optional: 3x10 bicep, tricep, rear delts

Notes: for the optional upper body work, only pick 1-2 of those options to minimize unnecessary work.

Ramping example:

If your 5 rep max squat is 280:

45:5
135:4
185:4
225:3
245:2
265:2
280:5

Back off sets: 3 sets across at 90-95% of max set. (255-265).

Author:  Crow [ Mon Aug 17, 2015 11:41 am ]
Post subject:  Re: Upper/Lower Split for Strength and Size

You really finished the (very) first week of 5/3/1? And are already "fried" from doing three sets of deadlifts (that are ramped)?

Than I would recommend starting with a more realistic Training Max and do the program as written. Unless you took an unrealistic 1RM there is really no way the three worksets should fry anybody in the very first week of 5/3/1... (Which program(s) did you do before starting 5/3/1?)

Perhaps you should optimize your warm-up and your warm-up sets, so these three worksets don`t exhaust you so much...

If you don`t like the program (would be o. k.) than do a different program... simple as that. Everybody should find a program that suits them well and where they are motivated to work hard. But don`t try to "improve" an established program. When I read the title of the thread, other programs came to my mind... like Canditos Linear Program to name just one, but considering this:
Quote:
...prefer ramping up, using triples, doubles, and singles. ...


it would also be the wrong choice for you... perhaps westside barbell method?

Author:  Jclem23 [ Mon Aug 17, 2015 4:48 pm ]
Post subject:  Re: Upper/Lower Split for Strength and Size

I was simply tired from doing 2 work sets before my max effort deadlift. I'm not used to repping out deadlifts for 3x5. I'm going to run this program I created for about 3 months and see what happens:

Lower:
Squat: ramp up to 3-5 rm and do 3 back off sets
Deadlift: 8x1 at 80-85%
Optional: Abs: 3-5 sets, Loaded Carry 2-3 sets

Upper:
Bench: ramp up to 3-5 rm and do 3 back off sets
Dips: 5x10
Chins: 5x10
Optional: 3x10 bicep, tricep, rear delts

Lower:
Deadlift: ramp up to 3-5 rm and do 0-2 back off sets
Paused Squat: 6x4 at 60-70%
Optional: Abs 3-5 sets, Leg Curl 2x10

Upper
Military press: ramp up to 3-5 rm and do 3 back off sets
Spoto Bench PressL 6x4 at 60-70%
Paused Chest supported row: 5x10
Optional: 3x10 bicep, tricep, rear delts

Author:  Crow [ Tue Aug 18, 2015 12:28 am ]
Post subject:  Re: Upper/Lower Split for Strength and Size

I wish you good luck with your plan!

And tell us how it worked for you, if you like.

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