Switching to 5 times on 2 days off?

[graedy]

I enjoy lifting very much and have quite some time at the moment. I know Fatty lifts on all 5 workdays. My current plan:

Tuesday:
- Jumpshrugs
- OHP
- BOrows

- Thursday:
- 20rep squats
- weighted dips
- triwork
- complex


Sunday:
- frontsquats
- incline bench
- weighted pull ups
- complex



MAybe plan to do:

Monday:
- Squats

Tuesday:
- olympic stuff (jumpshurgs/high pulls etc.)

Wednesday:
- OHP
- Dips

Thursday:
- pull ups
- Borows

Friday:
-Deadlift

Saturday and Sunday off.


What do you think. Pros and cons.

 

[Monger]

Just thinking about Dips make my shoulders hurt :icon_chee

Looks good to me. There's nothing wrong with doing 5 days a week as long as your volume is in check. You can still work your complexes in there if you want, I know how you like them :icon_chee

 

[SmashiusClay]

Keep an eye on volume, see where you feel too tired in one area from the last time you used it to do it again that sessin and juggle your ordering and intensity. It would be very easyto overtrain on a routine like this.

 

[graedy]

You can still work your complexes in there if you want, I know how you like them :icon_chee

:icon_chee Ohyeah! I thought about three times per week complex and two times intervalls on the conceptII rower after the lifting. But we will see about that.

I also plan on adding an whileworkoutdrink consiting of wheyprotein and dextrose. And maybe some CEE.

Will definatelly have my volume in check. I can listen to my body quite well and know quite good when to back off. Another pro of the 5 time split is that you have only 1 or 2 exercises per session which means that you can fully concentrate on them.

 

[fat_wilhelm]

Well, you know my thoughts on the subject. Try it out, see what works and tweak it based on your findings. I've trained five days a week for as long as I can remember and for me, it's perfect. I'm a big believer in abandoning set regimens in favor of instinct.

Overtraining, often times, is a state of mind. I know how you've persevered through your own health issues, so I imagine you'll just scoff at a couple extra days of training and say "Gimme some more, bitch!"

 

[mschatz]

The only suggestion i have is to switch days 1 and 2. In my experience cleans, snatch and other explosive lifts dont really make me sore the next day, but i need to be fresh in order to do these as quick and explosively as possible (the whole point). If you do them Monday, youll be coming off 2 days rest and it shouldnt affect your squat day on tuesday

 

[LPF4]

The only suggestion i have is to switch days 1 and 2. In my experience cleans, snatch and other explosive lifts dont really make me sore the next day, but i need to be fresh in order to do these as quick and explosively as possible (the whole point). If you do them Monday, youll be coming off 2 days rest and it shouldnt affect your squat day on tuesday

Graedy,
I was thinking you could switch deadlift to day 4 (the bigger pull movement before BOR's), but if you switch days 1 and 2 then you might want to keep it as is so you get an extra days rest between squats and deads.

Just a thought.

 

[graedy]

Thx for the input. Good ideas.
I will do it like that:

Monday:
-olympic stuff

Tuesday:
-Squats

Wednesday:
-Pullups
-Borow

Thursday:
-OHP
-Dips

Friday:
-Deadlifts

Like that Im fresh on monday for the olympic stuff, still have some days between squats and DL and one day between upperbackstuff (BOrows and Pull ups) and DL.
Good idea?

 

[mschatz]

No problem, graedy, good luck with it! i have to say, it looks like a lot of fun. Ill be in china for the next week, but i may give that routine a go for a while when i get back

Cheers

 

[Alon]

The new order of exercises seems much better. Usually when people say 5 times/week I assume that they aren't doing the 5 days consecutively (which is much tougher). Just be careful when initially stepping it up (maybe a few weeks of 4 days training) as the extra load does take it's toll (especially if you're busy with other things, I find that this semester my recovery time has increased a lot so it'll be a while before I do 5/week).

 

[graedy]

I will keep with my current split for some more time and then gradually change. This will work. Im sure.

 

[Madmick]

I used to do 5 day splits all the time (even 6 in high school), but they were more BB-oriented.

I don't have any massive contribution, but I will say this: the body's ability to adapt is phenomenal. I didn't feel overtrained once I got in shape, but you have to be careful. There's definitely a drop-off, and I don't exactly know where it is, but once you hit the wall on 5-days, you hit the wall. Once you hit this, you either have to integrate some serious de-loading or cut back days to see the weight go up again. You can't grind it out the way you can with 3-4 days. That was my experience.

So my advice is- once the weight stops going up- switch.

Sorry, not my most scientific advice, just a personal caveat.

 

[Mark Limbaga]

Sounds fine. I'll do dynamic rows in place of BOR tho but otherwise, it looks good

 

[graedy]

I used to do 5 day splits all the time (even 6 in high school), but they were more BB-oriented.

I don't have any massive contribution, but I will say this: the body's ability to adapt is phenomenal. I didn't feel overtrained once I got in shape, but you have to be careful. There's definitely a drop-off, and I don't exactly know where it is, but once you hit the wall on 5-days, you hit the wall. Once you hit this, you either have to integrate some serious de-loading or cut back days to see the weight go up again. You can't grind it out the way you can with 3-4 days. That was my experience.

So my advice is- once the weight stops going up- switch.

Sorry, not my most scientific advice, just a personal caveat.

Thats what a forum is good for. Exchange of personal experience. When someone brings some scientic stuff to the table its fine but any of us regulars knows the basics so its often nothing new. So ideas, experience and sciene.

Edit: And so far the inpuit was really great. Change the order, keep your volume in check, its easier to hit the wall, maybe change an exercise - excellent

 

[Brad Morris]

graedy

My weights training program is very similar to what you have come up with, squats on Tuesday and deadlifts on Friday. Wednesday is the same but I have Thursday as a light day or no weights at all! And my dips are on monday and OHP on Friday with deads.

I rest for the weekend or I'll do some easy LSD cardio like running or bike riding on saturday if I feel good!

 

[graedy]

So you dont include any olympic stuff into your weightregime?

 

[Brad Morris]

Not on a permanant basis no!

I cycle olympic lifting in and out of my routine. Along with one arm barbell snatches and powercleans!

 

[graedy]

Ok. Thx for the info. As said before I will stick to the old split for some more time. Then I will try this new split. Maybe a bit modified. We will see.