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 Post subject: What does your lifting split look like?
PostPosted: Tue Feb 07, 2012 7:58 pm 
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Rabbit
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Joined: Sat Jan 01, 2011 5:52 pm
Posts: 60
Location: South Central, Indiana
Do you do a push/pull split? Upper/lower split? 5 day different bodypart split? Or something different?

I've seen members have results acheived by all of the above and am just wondering what's your split look like?

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 Post subject: Re: What does your lifting split look like?
PostPosted: Tue Feb 07, 2012 8:04 pm 
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Elephant
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Joined: Sat Dec 22, 2007 6:32 am
Posts: 1188
Location: Newcastle, Australia
Monday - Military Press, close grip bench and assistance for upper back and tri's
Tuesday - Deadlift, front squat and assistance for glutes/hams.
Thursday - Bench and assistance for upper back and tri's
Friday - Squat, straight led deadlift and assistance for glutes/hams.

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 Post subject: Re: What does your lifting split look like?
PostPosted: Thu Feb 09, 2012 3:52 pm 
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VBB Moderator Powerlifter & Ultrarunner
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Joined: Sat Jan 21, 2012 4:13 am
Posts: 3842
Location: Christchurch, New Zealand.
MON: SQUATS
TUE: BENCH
WED: DL or DL VARIATION
THU: REST
FRI: LEGS w SQUAT VARIATION
SAT: CHEST w BENCH VARIATION
SUN: ASSISTANCE & ANCILLARY WORK

I rotate that training cycle like this:

WEEK 1: Light (working at 70% max)
WEEK 2: Medium (working at 80% max)
WEEK 3: Heavy (working at 90-100% max)
WEEK 4: Deload

I also take a full week off the gym every 12 weeks or so, just to allow my CNS to recover and allow my immune function and other systems to come back up.

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