T Nation

Where Do I Add Deadlifts on this Split?

I’ve decided take a break from full-body training and try a bodybuilding style split routine. I found a program which I really like but it doesn’t include deadlifts. I want to do either deadlifts or power cleans to keep my strength on the deadlift from going down. Even just 1x5 would be enough, I just don’t which day to add it. I was thinking about legs day after squats but maybe some of you more experienced lifters can give your 2 cents.

— Monday – “chest”
Bench Press
Incline Bench Press
Incline DB flies
Dips

— Tuesday – “Legs” + abs
Squats
Leg extentions
Leg curls
Calf raises
Weighted situps

— Wednesday – OFF

— Thursday – “Shoulders and triceps”
Seated press
Side lateral raises
Close grip Bench
Skull crushers

— Friday – “Back and Biceps”
Barbell Rows
Lat puldowns
Shrugs
Barbell curls
Seated curls

Thanks.

[quote]
9- Always inhale as the weight goes up and exhale as the weight comes down." [/quote] <- What the hell?

And the whole chest-focus thing etc? Honestly?

That is not a bench press spec program… Too little upper back work, CGP after overhead press, etc… That program is just some random muscle and fitness routine… If you wanted to bring your bench up first and foremost, stay away from this.

Reading the article it sounds like someone read a few PL articles, got about a fourth of the info, mixed with with common BB weider lore and called it a bench press routine… Just look at the setup explanation…

I’m also rather surprised that you would go from full body 3/week to a 4-way with everything once a week? Don’t you want to, I dunno, try a 3-way first and go for more frequency, or do a 4-way over 5 days (2 bench days, can be bench one day, CGP the other day… Add rear delt and upper back and trap work to that CGP day, just as an example).

But to answer your question (I REALLY wouldn’t do that routine… Your bench is going to go up if you eat enough, sure, but it will do that on just about any routine that isn’t completely moronic):

Put them on leg day like you said, but ramp up in doubles or triples to your max force point and move on to the next exercise.
(you can do them as squat warm-up that way, actually, depending on how you deadlift I guess… Or just make them an actual activation exercise).
That shouldn’t be too recovery intensive.

There are so many routines to be found in the “best of T-Nation” sticky, and if you want to create your own just read through some of those threads man… And if you want a bench spec routine, there is the PL forum.

Another gem from the site:

What the fuck, dumbest advice ever. 2 days ago I hit a PR deadlift. Yesterday I hit a PR on front squats. Today I hit a PR on back squats. But I guess that’s “bad training”, since my lower back and legs were sore the whole time.

Who writes this shit? Lol.

[quote]hungry4more wrote:

What the fuck, dumbest advice ever. 2 days ago I hit a PR deadlift. Yesterday I hit a PR on front squats. Today I hit a PR on back squats. But I guess that’s “bad training”, since my lower back and legs were sore the whole time.

Who writes this shit? Lol. [/quote]

People that struggle to DL three plates?

[quote]hungry4more wrote:
What the fuck, dumbest advice ever. 2 days ago I hit a PR deadlift. Yesterday I hit a PR on front squats. Today I hit a PR on back squats. But I guess that’s “bad training”, since my lower back and legs were sore the whole time.

Who writes this shit? Lol. [/quote]

Lol yeah i just hit an all time DL pr after having deadlifted 3 days prior. Guess what, my back was stil sore.

Ok, thanks everybody.

I do my deads on my leg day. I start with a squat variation, then calves, and then deads to make sure I’m rested. I also throw lower back into that day to cover my core work. However, with the split you have listed I might do deads on Friday. Your legs should be rested enough and your lats and lower traps will get more work. I only see one back working movement on your Friday. Switch out a bicep movement for a rowing movement (underhand grip to hit those precious bi’s)

I’d agree, probably do them on Friday, only issue might be holding form on the barbell rows.