So I do this from time to time. Especially during meet prep.
I'm actually going to use (drum roll) the split I have been using. The solid rotational split. I have had much thinking the last couple of days, and I am just not wanting to push the squat really heavy right now since my quad is just feeling better, and I don't want a set back. So I can't train with the kind of weight I usually do. I will squat twice a week, with more volume than usual to make up for the lack of weight.
I still need more upperback work as well, and this is taken care of. I also like the idea of keeping my pause squats on deadlift day only, as a warm up. The difference is, I will be training 4 days a week, much like I did in prep for the USPF nationals.
Basically it will look like this...........
front squats - as part of the warm up
squats - 5,4,3,2,1,1,1
upperback work - pendlay rows - 5x5 to top set
1 legged work - 100 reps
press - Bench or Incline - 5,4,3,2,1,1,1/2x5, 1xamap
curls - 1x100
front raises - 1x100
high bar pause squats 3x3 - this weight may be static.
deads - 5,4,3,2,1,1,1
small deficit deads - 2x3
press - Db overhead or PBN - 2x20/2x10
rows - 5x20
rear delt machine - 4x25
Is the pendley row just more of a bent over row leaning more forward and rowing more to the chestReplyDelete
this looks awesome!!!, what a great split, what kind of rows will you be doing for sets of 20? db?ReplyDelete
probably a chest supported rowDelete
Loving the 100 rep stuff. Shoulders feel great now!
Any recommendations for the knees? My Patellar tendon (right knee) starts disliking me if I squat more than twice a week. Im hoping some blood might solve it.
Thanks for the blog and all the info you provide.
For the patella I recommend getting the cho pat brace. That's the best thing for that.Delete
I will have a look, thanks very muchDelete
I was wondering what sort of rep range you'd use for Pendlays. Are you gonna do them similar to how Jamie does them (grip width same as deadlift, etc.)?ReplyDelete
I will just do em like I've always done. Yeah similar to how Jamie does em.Delete
Paul, I turned 35 yesterday and about a month ago I decided I would "celebrate" by doing a 35 rep squat set. I decided on my weigth (my projected 40RM, lol) and started doing back-off sets on squat day with a weight slightly heavier than that. Then yesterday, I used the Big-15 #'s to work up to a modertately heavy single, and then backed-off to the 35 rep set. Probably the hardest set I've ever done, but I got it. The whole thing was largely inspired and informed by everything I've learned from reading this blog. Thanks for all you do.ReplyDelete
Amazing how that works! And happy birfday and good job on the squats! Better you than me!Delete
Paul, you seen the new short film on Arnold's blueprint and how it is all based off his training, great watch!ReplyDelete
I've been seeing it make the rounds but haven't gotten around to watching yet.Delete
Hey Paul. I have your Big-15 program. Im more of a volume guy and was wondering if I could do 2 sets of 10-15 for the exercises that it says to cycle. The reason is that I workout at home and dont have enough weights to work up to only a single on some exercises. I know its not how you wrote it but would I still gain strength and size doing it that way? Thanks! NickReplyDelete
So you want to take the routine, and change a bunch of stuff......Delete
Where are the money sets in the big-15 program? Is it in the single?Delete
This is basically what I've been doing (except with even more back work as per your original recommendation) and it works amazingly well. I'll probably run the back specialization for another week or so and then lower that a bit, maybe more akin to how you're doing things now.ReplyDelete
It's really an awesome split, thanks for sharing it with us because ever since I started doing it I feel and look better, along with progressing greatly.