Thursday, August 9, 2012

A very solid rotational split

This is similar to the split I used to use when I evolved from DC training into powerlifting. 

I wanted to throw this out there because as I get into training "ruts" I will go through ideas and templates a million times before I "see" something that settles with me.  

Something some really advanced guys and I have been chatting about recently was upperback work in every  session.  This is something my old DC split did and something I think most guys will benefit from greatly.  

This is similar to many other splits I have written out, with a few twists.  

You can work this routine however you'd like to rotate it.  2-6 days a week.  Wouldn't matter.  This may be my bread and butter for a while.  It just kind of jumped up on me tonight.  Hannah's split right now is really similar as well.

Day 1
squats - 5,4,3,2,1,1,1
upperback work - 100 reps pick one chins/rows/face pulls/rear delts
1 legged work - 100 reps pick one lunges/speed skater/leg ext or leg curl

Day 2
press - Bench or Incline - 5,4,3,2,1,1,1
upperback -  100 reps pick one chins/rows/face pulls/rear delts
triceps/biceps - pushdowns/db skulls/overhead triceps, etc db curls/cable curls/poundstone curls - 100 reps

Day 3
squats-light 2x3 using strong-15 back offs
deads - 5,4,3,2,1,1,1 or 25/45 doubles method to a top crisp double
upperback - 100 reps pick one shrugs/rows/pulldowns

Day 4
press - Db overhead Bench or Incline - 2x12-20
upperback -  100 reps pick one chins/rows/face pulls/rear delts
triceps/biceps  - pushdowns/db skulls/overhead triceps, etc db curls/cable curls/poundstone curls - 100 reps


19 comments:

  1. I got the same idea to do Upper Back every day from Jack Reape: http://www.t-nation.com/free_online_article/sports_body_training_performance/10_strength_training_tips

    In tip #4 he recommended alternating pulls (e.g. Power Clean), pulldowns/pullups and rows and training upper back with 50 reps 4-5 days/week.

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  2. Why in your opinion most guys will benefit from more upperback work?

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    Replies
    1. Injury prevention.

      Stabilization on all of the lifts.

      It looks bad ass.

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  3. 100 chins?!?

    My mind is already telling me I can't do it.

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  4. tricep/bicep pick one exercise for both and do 100 reps.. or one work out a tricep exercise and next work out a bicep exercise and do 100 reps?

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    Replies
    1. Biceps and triceps in the same session.

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    2. Okay, very basic routine love it

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    3. 100 reps in as few sets as possible?

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    4. You're over thinking this. Just get the work in.

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    5. Ha ha okay thanks man, got it.

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  5. I find that I benefit from a few sets to failure on chins and Krocs, but more high volume, sets across on bent over rows, t-bar, chest supported, ring rows, etc. I guess the latter are more trap, rhomboid and posterior delt dominant (slower twitch), whereas the chins and krocs are more lat (faster twitch) dominant?

    Good stuff as always Paul. Feeling great running a strong-15 short timer.

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  6. I think about this all the time with both upper-back work and hamstring work. I've done splits with upper-back every session,and splits with hamstrings every session. I haven't yet settled on something that has both, but it's always on my mind.

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  7. Take it a step further. For anyone who can't do a no bullshit set of 15 dead hang pull ups/chin ups (like myself), do chin ups every day. Put a chin bar in a door way, and bang out EASY reps every time you walk by it. Never take it anywhere close to exhaustion, even if that just means one rep. The volume adds up. Take a day off every now and then if your shoulders/elbows/etc are acting up.

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    Replies
    1. That's what my wife did to improve her chins. Hung up a chin bar on a door frame and knocked some out every single day.

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  8. How would you take this to 6 day split?

    - Bill

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    Replies
    1. Just run it 6 days in a row. I would however remember that after a few days you're going to get crispy, so have some days that you really dial back the intensity.

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    2. Holy crap. That is simple and brutal. Can't wait to run it.

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  9. Both templates use singles progressions on the big lifts. Do you like to sprinkle in rep work on these for blocks of time or prefer training the lifts as "lifts" a la strong-15 mostly and let the rest fill in the gaps?

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    Replies
    1. Yeah but I can't do reps on squats and bench because of other issues right meow.

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