T Nation

4 Day Split - Any Opinions?


#1

Day 1
â?¢ Speed bench press(4 sets)
â?¢ Close grip bench press
â?¢ Jm Press
â?¢ Upper back work
Day 2
â?¢ Speed box squat(4sets)
â?¢ Power squat
â?¢ Front squat/Zercher box squat
â?¢ Easy Good mornings

Day 3
â?¢ Bench press/Pin press
â?¢ Ring push ups
â?¢ Some shoulders
â?¢ Upper back
â?¢ ABS

Day 4
â?¢ Speed Pull/Borzov hops(4sets)
â?¢ Halting deadlift/Snatch deadlift/band deadlift
â?¢ Hi box step up
â?¢ Hamstring work

Where it says squats...and followed by some other squats and good morings they are done far from failure...so just to include some assistance work....
Any opinions?


#2

You are planning to do all that every time?

Why only 4 sets of speed work?


#3

Are you not adding in a ME day? What is your short term goal?


#4

Too much work and too light on the main lifts.
Are you going to lift at a meet soon?
I think you should do heavy squat on a heavy day and boxes on your speed day unless you don’t want to compete, then just stay with what you are doing.

BB


#5

Looks like too many “main lift” squat and press movements per day. Granted you didn’t list your rep and weight levels so I really don’t know. I think you should mix up the types of movement though. Just a thought


#6

hmm…the speed work is like part of the warm up…i want to work like Westside but the problem i find is that 1 day dedicated for squats/deadlift so i dont practice the 2 lifts technique wise :confused:


#7

[quote]AntonioFlores wrote:
hmm…the speed work is like part of the warm up…i want to work like Westside but the problem i find is that 1 day dedicated for squats/deadlift so i dont practice the 2 lifts technique wise :/[/quote]

whats your problem with westside? I am not understanding…


#8

so…since i am basically a beginner/inter… isnt the session 1 day ME where you choose 1 exercise from Box squats,Pin pulls etc…so you are only doing a squat variation or a pull variation and not both in a week…so less technique work. otherwise i know that westside has a lot of strong lifters so the program must work.


#9

[quote]AntonioFlores wrote:
so…since i am basically a beginner/inter… isnt the session 1 day ME where you choose 1 exercise from Box squats,Pin pulls etc…so you are only doing a squat variation or a pull variation and not both in a week…so less technique work. otherwise i know that westside has a lot of strong lifters so the program must work.[/quote]

If you are following westside, then every friday you squat and pull, so every week you are doing both at least once.