I made very good gains IMO in the last 6 weeks on my upper/lower body split. The program is mostly based on pyramid scheme with rep ranges 12,10,8,6,3 on the 4 main lifts, bench, squat, OH press, and DL. Reason I was wondering if I should change is because xmas break put a stop in the training for 1 1/2 week and
wondering if I should change my routine to Bill Starr’s 5x5 routine or continue with my routine.
Here is what I did.
Day 1
-Incline Bench Press 12,10,8,6,3
-Pull-Overs 10,8,6
-Barbell Row 12,10,8,6,3
-Weighted Pull-up Supinated grip 10,8,6
-Standing Military Press 12,10,8,6,3
Day 2
-Squat 12,10,8,6,3
-Lunge 10,8,6
-Romanian Deadlift 10,8,6
-Biceps 10,8,6
-Triceps 10,8,6
-Abs 10,8,6
Day 4
-Flat Bench Press 12,10,8,6,3
-Weighted Dips 12,10,8,6,3
-Weighted Pull Ups 12,10,8,6,3
-Dumb Bell Row 10,8,6
-Push Press 5,5,5
Day 6
-Deadlift 12,10,8,6,3
-Front Squat 10,8,6
-Leg Curls 12,10,8
-Biceps
-Triceps
-Abs
Stats before and after .
Bench 3rm- 225 - 235
Deadlift 3rm- 315 - 345
Squat 3rm- 275 - 295
Push Press 3rm- 135 - 185
I gained 5lbs pre and post but I am not sure if this is the cause of creatine because I started taking creatine with this.
Also can my str. increases be related to creatine?