Upper/Lower Split for Strength and Size
Posted: Fri Aug 14, 2015 1:19 pm
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).
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).