How long have you been doing this 5x5 ? . Sometimes a person just needs to up their calories - It looks like your getting most of your protein from powder....Your numbers are still good , but go with your instinct and switch it up.

Sounds like a good idea man, my bench always suffered at being done after heavy squats.Good chance to do some assistence work for weak points to on a split.

i would not want to do 2 presses in one day...can you move one of them...and swap a row in instead?

Well the way it works is the main lifts stay constant. Its 2 bench+squat days and one deadlift day.

These three days pair off with a M.press day and row day that alternate. So on this week, the press gets put with the bench both days. Then on the other week, the row gets put with the bench both days. So it goes once a week then twice a week ...etc.

I'm really leaning towards this split. The only downfall is that you have to go to the gym 4 times a week instead of 3. Don't get me wrong, I love lifting but sometimes its a hassle to get there. I'm sure you can relate. I think if I were to do the upper/lower split I'd go mon,tues, thurs,friday. Having the weekends off would be great if you want to go somewhere/party.

And the reason my diet sucks so bad right now is partly due to starting a new job and partly due to having my kitchen ripped apart because of renovations. (I'm putting in new cabinets/countertops/sink/tile floor...you get the picture)

So anyways, thanks for your help guys. Keep the thoughts comin. Got any good examples of what your splits look like?

IronWorker

i think westside has a 4 day split....??? maybe...:)

check out hits journal...he does the four day'er....

Ya WestSide came to mind for the split. Thats the one with the Max Effort and Dynamic Effort days right? That would be great to train with very high intensity (singles/doubles/triples) bench on the upper 1 and very high intensity press on upper 2. That way both would be making priority once a week and then have a dynamic effort day on the othe oposing day for each as well. And the same for squats/deads.

I'll definately check out the finer points of Hit's workout.

IronWorker

Hey IW

You could probably set up a 3 day westside routine if you really wanted Im not sure how people go about it tho :)

There is also Defrancos Westside for skinny bastards too (WS4SB) never tried it tho.

Heres a link to the standard template that most use http://www.elitefts.com/documents/template.htm

And heres another great read too all the articles are great Especially the 8 Keys.AWESOME!! http://www.elitefts.com/articles/T-M...es/default.asp

Hope this helps man.

What are you trying to say?! lol JJ

Thanks for the links man. I'll read em up later, gotta head to work right now.

IronWorker

Tuesday June 10th/2008

My quads and glutes were still a little sore today and I was feeling pretty shitty before the gym. I made the mistake of laying down on the couch. Well my buddy called and he convinced me to go. So, I grabbed 3 ephedrine and some McDonalds and I haven't had a better workout in quite a while. Damn glad I went.

Weight: 176.5lbs

Deads
-60kg x 5
-80kg x 3
-100kg x 2
-115kg x 1
-125kg 5x5 (volume PR)

Well I've still been working away in my kitchen so my grip still sucks lately. I did as many double overs as I could and then switched. The pulling itself though felt really not bad at all. I was stoked after this because the best I'd done before this was 125kg 3x5. So some good improvements there and I think there is another progression or so to come which is awesome. Hopefully next deads day feels as good as today.

Front Squats
bar x 5
95lbs x 5
115lbs x 4
135lbs 3x8

The bar just seemed to fall in place today. Usually my shoulders hurt and my wrists hurt and shit but it just worked out nice today. Very happy about this.

BB P. Rows
-30kg x 5
-40kg x 3
-50kg x 2
-60kg x 2
-67.5kg 3x5

This went really solid as well. Damn, feeling good.

Dips
bw +25lbs 3x10

Well I was able to complete this without any trouble so thats an improvement from last time anyways.


Pull-Ups
bw + 25lbs x 2,2,2
bw x 7

This was an improvement over my last pull-up day as well.

Diet

7:00am - 1 cup of oat with 1.5 scoops whey

10:30am - 1.5 scoops whey shake

12:30 - tuna wrap

2:30 - tuna wrap

6:00- protein bar

8:00 - 3 ephedrine, 2 double cheeseburgers

8:45 - workout

10:15- PWO - 2 scoops gainer


I getting lots of protein but my food sources suck, I know. God damn renovations make it really hard to keep up with my diet. Take it easy on me.

Thougths

Definately stoked about today. Everything was at the very least an improvement over the last time and even had one PR in there. I think I might have to get back on the ephedrine again...as bad as it is for you. I'm really lookin forward to doing deads again and eventually maxing out. I think figuring out my squat form is really going to push my dead max way up! *fingers crossed*

IronWorker

Oh ya, I thought I should add that my gym partner and I have decided that we're going to run this 5x5 -> 3x3 -> max cycle to its end and then think about trying the upper lower split. Wouldn't make sense to switch right now.

IronWorker