[quote]Hardrock123 wrote:
[quote]florelius wrote:
Good workout, I envy your squat
If you are dead set on doing two main movements in one session, you would be wise to reduce the assistence.
Something like this is better:
Day1:
squat: 531.
bench: 531.
a row variation: 3-5 x 10.
Day2:
press: 531.
deads: 531.
chins: a total of 30-50reps.
Do this everytime, but if you have more energy you could add in one or two small movements like rear raises and curls or sit ups and back raises etc. Thats basickly what I do.[/quote]
Thanks for the help.
I was thinking of throwing in glute-ham raises as well, what do you think? Or possibly kettlebell swings. Just some kind of lower body assistance.
Squat/bench
Kroc rows 1-2 warm up sets of 10 then all out set
GHR 3x5
weighted abs 5x10
Deadlift/press
Chinups 10x5
GHR 3x5
Hanging leg raises 5x10
Also, on this two day split, do you take a deload week?
[/quote]
Looks good, besides upperback/lats the posterior chain and abs are probably among the most important muscle groups to work besides the main lifts. Remember legs are hit hard with conventional deads and squats and chest/delts/triceps are hit hard with the bench and press. Ergo the muscles that are hit less with the main movements should get priority when choosing assistance excercises.
Also if you do for instance bench 531 and press 3-5 x 10 in one session, then you should probably do two upperback/lats movements to balance out the pressing. I know many of the templates in the book and articles dont say this, but from a injury-preventive perspective it is very important to remember. Balance is everything.
When it comes to deloads on a 2 times a week template, you should only take one if you really need it, ergo feel free to skip it if you feel fresh. I have run 3 cycles without a deload and gets stronger every cycle so far.
Hope that was at any help.