2 day split routine

[widdoes2504]

Good luck. Take care of your knees.

[gong]

Had my first couple of sessions on Monday and Tuesday. Monday I did:

pullups 4x12-6
db row 5x5

Inc DB bench 5x5
flat bench 3x10

bb curls 3x8

Tuesday I did:

Military Press 5x5
Deadlifts 5x5
CG bench 2x10
light squats 3x10

Did only 10kg on the bar for squats and they felt pretty good, no knee troubles. I'll progress with caution from here. Maybe adding 5kg a workout and backing off at any sign of pain. Also been foam rolling the quads, itb and hips most nights. (how often should foam rolling be done and for how long at a time. Anyone ?)

The bench work on Monday really fried my shoulders. So the next day when I did Military press, although I did beat my previous workout by a couple of reps with more rest thrown in, I didn't feel recovered enough to do shoulders. I don't know if this was just a one off because of the upped volume for chest or not.

So for next workout I will switch to

Friday

Military Press 5x5
light Squats 3-4x10
Inc DB bench 5x5
Flat db bench 3x10
CG bench 2x10
maybe some lateral raises

Saturday

Deadlift 5x5
Pull ups 4xfailure
db rows 5x5
BB curls 3x8

If this workout feels better I'll do Military press first then bench on one workout and then opposite the next. The squats in between should let the shoulders recover a touch.