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|02-22-2012, 12:25 PM||#1|
Join Date: Sep 2011
Location: East Texas
Training Exp: 4
Training Type: Powerbuilding
Fav Exercise: Deadlifts
Fav Supp: Whole Milk
Intermediate lifter switching from Madcow to U/L Split
M- Squat, R.Deadlift, Calf Raise, Weighted Situps
T- Bench, Incl. Db Bench, Db Rows, Curls, Shrugs
Th- Deadlift, F.Squats, OHP, Calf Raise, Cable Crunches
F- Bb Row, Chinups, Dips, Pulldowns, Tricep cable pressdowns
1. How does this look? Balance, volume? Yeah, I know OHP is on a lower body day, but I donít want to do it on a bench day and doing it on the same day as dips is tough on my shoulders. Since I only planned on doing 4x5 on DL and OHP, I figured there was time for it on the 2nd lower body day.
2. What kind of set/rep scheme should I use? I donít want to lose the adaptation Iíve gained in Madcow (b/c Iíll be able to go back to it in August), so Iíd like to keep something of a 5x5 type of set/rep scheme on Squat, Bench, Row, DL and OHP, while perhaps going with a different set/rep on the remaining exercises. Maybe even the straight sets, 20 rep goal, MAB scheme.
|02-22-2012, 01:05 PM||#2|
Join Date: Feb 2012
I would do this:
Power Clean 5x3
GHR or Back Ext 5x10
Bench Press 5x5 alternate evry week with miltary press 5x5
Push Press 2x3 on bench weeks dips 3x10 on military press weeks
GHR or BE 5x10
Bench Press 1x3 alternate military press 1x3
dumbell bench 3x8
pull ups 3x10
|02-22-2012, 03:59 PM||#3|
Bearded Beast of Duloc
Squat 5 x 5
RDL 2 x 12-15 or Cleans
Shrugs (if cleans drop these for heavy abs and side bends)
Bench Press 5x5
DB Row 2-3 x 10-20
Deadlift 3x5 (Ramping, last set is heavy) - Probably same as Mike's
Squat 1x20 or Front Squats rep scheme of choice
OHP Variation, rep scheme of choice - 5x5 or 3 sets rep goal of 20
Heavy Abs & Side bends
Barbell Row 5x5
Incline DB Press
--With chin ups and pullups in the mix, lat pulldowns are a bit redundant.
--Some of this is personal preference, so as long as the big lifts are in the mix, it's ok to have a few pet fun lifts.
--I like to space tricep movement (bench and dips) apart with a back movement to allow for some recovery. This is personal preference.
--You could add curls into of chinups on Tuesday, and place a tricep lift on Friday.
--Could add an extra lift each day to fit in an extra day of calves, tricep extensions, etc.
Overall back can take a lot of work. So can triceps, generally, as long as it's not high volume each day.
You could use a 20-25 rep goal for squats, OHP, rows and bench presses if you're like. Drop them to 3 sets. It would allow you to push on every set for as much as possible. Either way you'll be good to go.
|intermediate, lifter, madcow, split, switching, u or l|
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