Thanks for the welcome to the forums. A little over a year ago I changed to a legs/push/pull/rest routine and started seeing huge progress. For the last 3 months or so the rest day turned into arms and rear delt day with only the occasional day off if I felt like I really needed it. I’m a pretty big fan of high volume training but I think that with the strength I’ve gained over the last year it’s no longer sustainable and I will be making the switch to a 4 day training split with two upper/lower days. I feel fine during most of my workouts but when I wake up after 9 hours of sleep ready to go right back to bed I know I’m doing a bit too much (actually slept 11 hours last night and finally felt like I got enough sleep) Here’s the last 3 days of legs/push/pull that I did which will probably show why I feel like I need to sleep so much.
Also current maxes are (lbs):
conventional dl 365
jefferson dl 415x2
Low bar squat: 7x3x315, 3x3x325
Hip Thurst/Leg press super set with thrusts going 235x15, 285x15, 305x15, 335x15, 3x355x15 and leg press staying at 450x12 for each set.
seated knee extension/cable hip abduction superset for 4x15 of each
Bench 2x265x6, 265x4, 265x5 (had some really weird thing going on with my forearm near my elbow where my arm would give out at the bottom of the motion and I had almost no power. Was very frustrating so I cut it a bit short and hopefully it isn’t an issue the next time I bench)
Push Press 135x8, 155x6, 175x5, 4x185x5
Incline dbell press 80x6, 85x6, 5x90x8, 90x7
Weighed dip/low to high cable fly superset with dips at +45 lbs for 12 then +90 lbs for a set up 8 followed by a set of 7. All 3 sets of flys were for 15 reps
conventional deadlift 2x295x5, 4x315x5
high angle cheating barbell rows 3x275x15, 2x295x12, 3x315x12
weighted neutral grip pull up/facepull/straight arm pull down superset. +45lbs for pull ups for 6x6 with facepulls and pull downs at 15 reps each set.
Looking forward to the extra rest with only 4 training days a week. Will also give me a chance to run on the off days, there’s a couple 5ks I want to run later in the spring. Also planning on working on my deadlift once I start to cut, my technique needs a bit of work so for the past however many months I’ve just been doing enough to maintain where I’m at. Over the past 6 months my squat has gone up 90 lbs so that’s been the main focus for bulk season. Somehow managed a 30lb bench pr after not going over 245lbs for over 8 months so trying one more peak cycle with that as well.