T Nation

What's YOUR Layer System Split?

Curious to see what other ppl are doing for their layer split. I’m doing HP mass but workouts are taking a bit long w school and other stuff so I figure this is a good time to switch it up!

My current layer split is this:

Monday: Slight Decline Bench Press from Pins.
Tuesday: Snatch Grip High Pull/Chinese Pull/Low Pull, 3-4 sets of Deadstart Row.
Wednesday: Slight Incline Bench Press from Pins.
Thursday: Same as Tuesday.
Friday: Front Squat (as I do not have a Deadsquat bar)
Sat and Sun: Off.

Aloha,

You’ll see on the first page of my posting that CT has me doing a split based upon what I need for Powerlifting and my upcoming competition.

The workouts are not short. Takes any where between 90-120 minutes so far.

A hui ho.

How does this look?

Incline bench
High pull
Decline bench
Deads
Overhead press
Squat
Back/bi

[quote]pwr_speed_size wrote:
How does this look?

Incline bench
High pull
Decline bench
Deads
Overhead press
Squat
Back/bi

[/quote]

CT has said that we need to be doing high pulls at least 2x a week and up to 3x I believe. I would replace the back/bi day and sub it with high pulls. Then do 3-4 sets of either biceps or back/lat work after the high pull days.

I use a 6 day split in 4-5 days:

Pulls (SGHP, SGCP, SGLP, with 3-4 sets Scrape the Rack Row)
Dec-tilt BP, pins (2-3 inches from chest)
Pulls
Inc tilt BP, full
Back squat to low box OR Front Squat
Overhead press, pins

I rotate through the week, so that no three consecutive weeks are the same.

I’m actually playing around w:

High pulls w 3-4 sets OHP
Incline bench
High pulls w 3-4 sets of OHP
Deads
Decline bench
Squat
Back bicep

Order changes based on life circumstances, but here are the workouts:

Flat Bench
Squats
Back/Abs - non layer
Incline Bench
Deadlift
Arms - non layer

So after playing around w it a nit my final split is

High Pulls + some OHP singles (heavy)
Decline bench tilt
High Pulls + OHP for reps
Flat bench (competition setup) using CT’s strength layer
Squats (oly) or deads (conventional) - competition setup using strength layer
Back bicep
Off or repeat

Also wanted to thank you CT. I ran HP mass for the last 4 weeks and literally added 40 lbs to my bench

[quote]pwr_speed_size wrote:
So after playing around w it a nit my final split is

High Pulls + some OHP singles (heavy)
Decline bench tilt
High Pulls + OHP for reps
Flat bench (competition setup) using CT’s strength layer
Squats (oly) or deads (conventional) - competition setup using strength layer
Back bicep
Off or repeat

Also wanted to thank you CT. I ran HP mass for the last 4 weeks and literally added 40 lbs to my bench[/quote]

What made you add the OHP singles after the High Pulls as opposed to after the press day?

Sawinwright, I don’t have a press day. I really like OHPs so I wanted to fit them in somewhere. After bench would be too much I felt.

So I tried them after high pulls. I think that the high pulls “activate” me or something, because after even a full layer workout on the high pulls, OHP feels SO FREAKING EXPLOSIVE it’s insane. I hit several PRs AFTER doing a full high pull workout every time thus far. Try it :slight_smile:

DAY 1: incline tilt bench
DAY 2: high pulls
DAY 3: decline tilt bench
DAY 4: high pulls+shoulders
DAY 5: heavy upper/mid back
DAY 6: front squats+VL work
DAY 7: arms pump

[quote]pwr_speed_size wrote:
Sawinwright, I don’t have a press day. I really like OHPs so I wanted to fit them in somewhere. After bench would be too much I felt.

So I tried them after high pulls. I think that the high pulls “activate” me or something, because after even a full layer workout on the high pulls, OHP feels SO FREAKING EXPLOSIVE it’s insane. I hit several PRs AFTER doing a full high pull workout every time thus far. Try it :slight_smile: [/quote]

Lol the reason I asked mate, is because I’m OBSESSED with overhead pressing, altougth certainly not CT approved, I follow my two bench sessions with a BTN variation (push/klokov), I follow my overhead pins with close grip benching, I follow each High Pull session with a squat / row, plus I add in clean and press for time lol

Everybody else feel alright with the one squat session, I know there’s crossover but i feel slightly awkward with less than two squat sessions a week!