New split

[WarriorPL]

Alright my previous split for quite some time has been:
Mon: chest/tris
Tues: legs/abs
wed: off
thurs: back/bis
friday: shoulders/abs

Now i've hit a wall and want to change it up a bit and then change it again come bulking...

Now i'm thinking about doing
mon: legs/abs
tues: back/bis
wed: off
thurs: shoulders/abs
friday: chest/tris

Would it be smart to have shoulders and chest one right after the other? I feel my soreness might affect my chest and tri lifts. Any ideas?

 

[Legion Kreinak2]

If you can, I'd try...

Day 1 - Off
Day 2 - Legs/Calves
Day 3 - Chest/Abs
Day 4 - Off
Day 5 - Back/Calves
Day 6 - Off
Day 7 - Shoulders/Arms/Abs

 

[pillsbury]

what is your goal; are you training for anything specific?

 

[WarriorPL]

Strength gains and decrease in bf atm... come fall i need pure strength and mass and my old routine isn't cutting it for me with strength.

 

[pillsbury]

have you thought about giving west side a try?

thanks mr. lion

 

[IronLion]

with westside you can train for strength and add in extra workouts to burn calories (lose BF) at the same time

but It takes some learning, so don't do it if you have trouble thinking...lol

 

[pillsbury]

im breaking out the coefficients now...

 

[spatts]

Diet. A clean, moderate, balanced diet based around your training. You don't have to be fat to be a powerlifter. The fat has nothing to do with the training. The key to staying strong while losing body fat is to, as ironlion said, create a deficit through training, and not caloric decrease. Extra workouts, GPP work, active recovery, etc...are all ways to do that. You also don't need to go way over your BMR just to be strong. A few hundred cals for fuel will do the trick. As you probably know, I carb rotate. I do it to gain, I do it to lose. It just makes sense to me to put gas in the car when I need it to drive, and not when I don't. I recently went from 192 pounds to 178 pounds and my strength went UP. I gave myself 12 weeks to do it, and it took me 6. I'm not lean by any stretch, but 14 pounds in 6 weeks with no strength loss sounds like a good deal to me. Also, a hydro revelaed that I lost no LBM during that time, and the loss was largely fat and water.