Changed my routine. Any thoughts?

[Qestr88]

Hi, this is my first post here and I hope I can get some quality advice on this site. Basically, I'm still a beginner by most standards and have run starting strength for about 5 months. I decided I wanted a change of pace and a bit of extra isolation in my routine so based on the knowledge I've gained thus far I came up with this push/pull/legs split I thought I'd try. Any critiques or thoughts are welcome. I put shrugs on leg day since they are also hit with deads and so that there is an even 5 exercises per day. Haven't had any trouble thus far doing deads right after squats either.

Also, my current main lifts are a 245 squat, 325 deadlift, 185 bench press, and 115 military press

Day 1: Legs

Squats: 3x5
Deadlifts: 1x5
Leg Curl: 3x8
Calf-Raises: 3x15
Shrugs:3x10

Day 2: Pull

Pendlay Rows: 3x5
Pull-Ups: 3x10
BB Curl: 3x10
Rear Delt Flies: 3x10
Back Raises: 3x10

Day 3: Push

Bench Press: 3x5
Military Press: 3x8
Weighted Dips: 3x10
Lateral Raises: 3x10
Weighted Decline Sit-Ups: 3x10

Day 4: Rest


Repeat

 

[Evan Tipps]

Hi, this is my first post here and I hope I can get some quality advice on this site. Basically, I'm still a beginner by most standards and have run starting strength for about 5 months. I decided I wanted a change of pace and a bit of extra isolation in my routine so based on the knowledge I've gained thus far I came up with this push/pull/legs split I thought I'd try. Any critiques or thoughts are welcome. I put shrugs on leg day since they are also hit with deads and so that there is an even 5 exercises per day. Haven't had any trouble thus far doing deads right after squats either.

Also, my current main lifts are a 245 squat, 325 deadlift, 185 bench press, and 115 military press

Day 1: Legs

Squats: 3x5 <up sets to 5
Deadlifts: 1x5 <I would up the sets just imo
Leg Curl: 3x8 <swap with straight leg deads
Calf-Raises: 3x15
Shrugs:3x10
Also I would add leg press 3x12
Day 2: Pull

Pendlay Rows: 3x5
Pull-Ups: 3x10 Try swapping these for weighted pullups and lower the reps some
BB Curl: 3x10
Rear Delt Flies: 3x10
Back Raises: 3x10

Day 3: Push

Bench Press: 3x5 Add another 2 sets of incline barbell after this
Military Press: 3x8
Weighted Dips: 3x10
Lateral Raises: 3x10
Weighted Decline Sit-Ups: 3x10

Day 4: Rest


Repeat

Just my opinion

 

[NoFatChicks91]

I agree with Evan. Those are good suggestions

 

[joeblow12345]

I would add in a little more volume and switch the line up the way its meant to be. Push, pull, legs in that order. Its hard to improve bench when you lats are smoked. Its difficult to do heavy rows when your lowerback is on fire from deads the day before.

Sent from my SPH-L710 using EliteFitness

 

[Qestr88]

Ok I will add in a bit more volume and change the order the way evan suggested. Was trying to make sure I would be able to recover since I'd be doing each workout twice every 8 days. I have one more question though. Do leg curls and SLDL's hit different areas of the hamstrings since they hit them with different motions? This is why I chose the leg curl over SLDL's initially since i figured the regular deadlift would hit them the same way SLDLs would.

 

[buddhabuilder]

I like to substitute squats with dead lifts every other time. I'm currently hitting everything twice a week, so I focus on deads once a week, and leg pressing motions once a week. IMO, it is also good to have a moderate cycle every week or two to help recovery.

 

[joeblow12345]

Ok I will add in a bit more volume and change the order the way evan suggested. Was trying to make sure I would be able to recover since I'd be doing each workout twice every 8 days. I have one more question though. Do leg curls and SLDL's hit different areas of the hamstrings since they hit them with different motions? This is why I chose the leg curl over SLDL's initially since i figured the regular deadlift would hit them the same way SLDLs would.

The sldl hits the entire posterior chain and ham curl only hits hamstrings. The sldl is better for improving performance.

Sent from my SPH-L710 using EliteFitness

 

[Qestr88]

ok. ty all for the advice.