T Nation

Crique My New Lower/Upper Split!


Hey strong folks. . .

I’m looking to gain size and strength.

This is what I’ve put together. It’s a lower/upper split with a focus on correcting a few issues I have going on while continuing to get stronger.

The issues:

  1. Overall size and strength :slight_smile:
  2. Left to Right symmetry in leg strength
  3. Flexibility in my hamstrings, adductors, and right shoulder

S Lower
M Upper
T Off
W Lower
R Off
F Upper
S Off

Structure:

Foam Rolling
Dynamic Warmup
45-55min. session

Dynamic Warmup
-Clams
8/side
-Single leg glute activation
5/side (2sec. holds)
-Overhead Lunges
8/side
-Arm Circles
20/side
-Squat-to-stands
12
-Scapular wall slides
12
-Spider man walks
6/side
-Broomstick Pec mobilizations
12/side

Sessions

Sunday-Lower
A1. Parallel Box Front Squats 4X4
A2. External rotators stretch 2X15s
R180-240s
B. DB Lateral Lunges ~45 degrees out 3X8
R60s
C. Leg Curl 3X6
R90s
D1. Birddogs w/ lateral movement 3X8/side
s/s
D2. Squat-to-stands 3X12
R30s

Monday-Upper
A1. Bench press 4X4
A2. Dynamic Hip Flexor Mobilizations 8/side
R180-240s
B1. Incline DB Press 3X10
R45s
B2. Head Supported DB Rows 3X10
R45s
C. Unilateral Reverse Grip Pressdowns 3X8 still addressing that triceps imbalance
R90s
D1. DB Shrugs 2X12-15
D2. Ab Wheel Rollouts 3X5
R60s

Wednesday-Lower
A. Rack Pull from Knees 4X6
R120s
B. DB Single Leg Box Squats 4X6,
R120s
C. Goblet Squats 3X8
R60s *these aren’t for loading up, but rather flexibility and squat form
C1. Side Planks w/ hip abduction 3X20-30s
C2. Standing Cable Hip Adduction 3X10/side
R60s

Friday-Upper
A1. Weighted Close Grip Chinup 4X4
R90s
A2. Standing DB Overhead Press 4X6
R90s
B. Band Pushups 2X12
R90s
C1. Zottman Curl 3X8
C2. Lateral Raises 3X10
R60s
D1. Renegade Row 3X10
D2. Reverse Crunch 3X20
R60s

I�??m cutting out one rep and one set after four weeks on every exercise. That�??ll be my deload. I�??ll swap things up afterward. I anticipate being able to go into some more intense bilateral lower body movements by then. . . I�??ll have better flexibility for deep squats and such.

I walk at least four miles twice a week due to classes, so I won�??t have any extra walking sessions.

If you see anything missing or it looks like too much, please let me know.

Thanks thanks thanks

Critique it? Alright, it stinks.

Seriously, and not to be mean, this is not that hard. Pick a main move for the day, and 2-3 accessory movements that address weak points, and then small accessory stuff if you want to. That’s pretty much it. As long as you’re doing something along these lines, it’s fine.

What you have planned looks fine to me. Give it a go.

[quote]Ryan P. McCarter wrote:
Critique it? Alright, it stinks.

Seriously, and not to be mean, this is not that hard. Pick a main move for the day, and 2-3 accessory movements that address weak points, and then small accessory stuff if you want to. That’s pretty much it. As long as you’re doing something along these lines, it’s fine.

What you have planned looks fine to me. Give it a go.[/quote]

Edit:

Eh, I am making this too hard. . . LoL. I’ve invested too much time in mobility drills and that stuff. I guess it has its place but I should really take Dan John’s advice and simplify my shit.

I’ll probably only do the bang for my buck mobility drills and cut like 5-10 minutes off my gym time.

Thanks for keeping me real McCarter

Well, you can keep the warm-up and mobility stuff if you want to. Only you can know how much you need for you to be properly prepared, and I would certainly never tell anyone to cut the warm-up short if they felt like they needed it. Getting injured isn’t worth it.

The main sessions look fine though. Go through with it and then next cycle you’ll probably have found some things to improve upon. You’ll get better each time.

I’m not sure how advanced you are, but it was smart of you to include the mobility drills, ect. I think most beginners leave that out, I for one have just started doing those in the last year or so. Just giving you kudos for that.

[quote]Ryan P. McCarter wrote:
Well, you can keep the warm-up and mobility stuff if you want to. Only you can know how much you need for you to be properly prepared, and I would certainly never tell anyone to cut the warm-up short if they felt like they needed it. Getting injured isn’t worth it.

The main sessions look fine though. Go through with it and then next cycle you’ll probably have found some things to improve upon. You’ll get better each time.[/quote]

Yeah, this is a constant learning experience. I think that’s what makes it so great.

I’ve looked back through my routine and thought about exactly why I have each of those individual mobility drills included. I’ve decided that they all have their place.

A month back I wasn’t able to squat to parallel without my sacrum tucking like nuts, and my core stability was so weaksauce that I couldn’t roll over in bed without tweaking my lumbar spine. Yeah, that shitty.

Now I can do more difficult variations of some drills that I couldn’t touch a short time ago.

I’m not discounting your advice though. If something seems to be an ineffective going-through-the-motions type drill, I’ll take it out of the program.

Again, the advice is appreciated

[quote]Kulturkampf wrote:
I’m not sure how advanced you are, but it was smart of you to include the mobility drills, ect. I think most beginners leave that out, I for one have just started doing those in the last year or so. Just giving you kudos for that.[/quote]

Thanks!!

I have lots of room to improve. When I ran cross country I may have looked like a one footed, one armed torso limping through the courses.

Let’s just say I’ve come far in fixing that sad, sad situation :slight_smile:

I’ll just give a shout out to the smart folks at T-Nation. Thanks for all the help

I also want to gain size and strength, although I eat too much. but I’m still slim.

Why don’t you do the mobility stuff on your offdays or even everyday instead? It shouldn’t be very hard to do it while watching tv instead of sitting on the couch.

[quote]Nian wrote:
Why don’t you do the mobility stuff on your offdays or even everyday instead? It shouldn’t be very hard to do it while watching tv instead of sitting on the couch.[/quote]

Well the mobility stuff only takes ~5 minutes, which is about the same amount of time that people tend to spend on the elliptical machine or treadmill pre work out.

I think I make improvements physically by just doing the mobility drills. They tend to loosen tight stuff up before I get under the bar.

Thanks for the consideration though

Mobility stuff before the workout is a great idea and something I’ve done this year. It really helps and doesn’t take too long.

Just focus on exercises that will prepare you for that day’s workouts and spend 5-10 minutes or so doing them to help keep you injury free.

Remember that mobility stuff isn’t necessarily a “warm-up” for the workout. You should actually spend 3-5 minutes warming up (jump rope, bodyweight exercises) before the mobility stuff. Then go into the workout and whatever warm-up sets you need from that point on.

[quote]Nate Dogg wrote:
Mobility stuff before the workout is a great idea and something I’ve done this year. It really helps and doesn’t take too long.

Just focus on exercises that will prepare you for that day’s workouts and spend 5-10 minutes or so doing them to help keep you injury free.

Remember that mobility stuff isn’t necessarily a “warm-up” for the workout. You should actually spend 3-5 minutes warming up (jump rope, bodyweight exercises) before the mobility stuff. Then go into the workout and whatever warm-up sets you need from that point on.[/quote]

I tend to do the mobility drills quickly and with just about no transition time between the exercises. Gets my heart rate going somewhat, but I don’t necessarily break a sweat until I warm up with my first (main) exercise.

How do you structure your warm ups?

I will usually perform 3 minutes of jump rope or 2-5 minutes of bodyweight exercises (performed in a circuit) to get me warmed up.

After that, I go into my mobility stuff along with any type of stretching depending on the workout I’m performing that day. Total time is usually between 8-15 minutes.

From there, I start my warm-ups specific to the first exercise I’m performing (pressing exercise, squat/deadlift exercise, etc.).

I’m currently using a lot of the stuff that Joe Defranco has used with his athletes in WS4SB and in his Super Strength DVD. Read WS4SB 2 and 3 to get an idea of some of the warm-up and mobility drills he uses.

http://www.defrancostraining.com/articles/articles.htm

I switch things up every four weeks and choose different exercises/warm-ups so my body doesn’t get too used to anything. I’ve used things I’ve learned from Joe DeFranco, Alwyn Cosgrove and others.

Ah, I’ll look into it!

I appreciate the input, Nate Dogg

Word.