T Nation

Workout Comments


#1

Hi everyone,

A while back, I posted how I got pretty good strength gains by lifting heavy every other day. (Of course, vary intensities)

The problem with that, was that I got burned out pretty quick.

Here is my proposed split.

Monday: ME Upper Body

  1. Bench Press 5x3 (90%)
  2. Overhead Press 10-8-6
  3. Chins 10-8-6
  4. Laterals 3x10
  5. Tricep Extentions 3x10

WED: ME Lower Body

  1. Squat 5x3 (90%)
  2. GM 10-8-6
  3. Step Ups 10-8-6
  4. Calves

FRIDAY: DE/SE Upper

  1. Speed BP 8x3 (55%)
  2. Push Press 5x5 (80%)
  3. Weighted Pullups 5x5
  4. Light Rows 3x12

SUNDAY: PLYO LOWER

After reading a couelpe of posts on dis site, I wanna try and "wave" my ME work.

Something like
WEEK 1:
Monday: 90%
Friday: 80%

WEEK 2:
Monday: 95%
Friday: 85%

WEEK 3:
Monday: 100%
Friday: 80%

comments would be appreciated!


#2

Unless you are trying for a five rep max, you have too many reps on you ME day. It's Max effort so do you maximum effort.