new to posting, not new to the game

[bigstve12]

I,ve been on this site for a while but this is my first post...i need some help. Im 23, 5'10" 200 lbs. bench 275X5 dead 405X1 and here's the embarassing part...squat 275X6...What can I do?
heres my split
chest/abs
back/hammys
off
legs
shoulders/abs
bis/tris
off
I train hard and heavy and have good diet...any help will be appreciated

 

[Lee]

back/hammys then legs 2 days later? sounds kinda rough, try splittin those days apart more.

 

[bigstve12]

Ill give it a try Lee, although im never really that sore two days after back/hammys...unless its a week i deadlift, then i give it a couple more days....Any other ideas??
Leg day looks like this
Squat usually 4-5 sets 12-8reps except on last set 6-8 reps
lunges or hack squats 3sets
leg extensions 3sets with drop set for fun
finish off with calf work

 

[Lee]

sore or not, legs dont repair very fast.


try this for a week and see how u feel, do all legs and back on one day:

chest/abs
back/legs
off
shoulders/abs
bis/tris
off
off

 

[bigstve12]

That sounds like a lot...i have a hard enough time getting thru a whole leg workout without using the puke bucket!

 

[Thaibox]

Welcome to the board man

One thing you may want to consider is that you don't have a rest day post-legs for 3 days. Thats pretty brutal. Why don't you put your rest day after legs, give them a chance to recover by themselves. Or at least 2 days after instead of 3.

 

[bigstve12]

Thanx for the welcome and the advice, ill try it out this week. I also think that Im held back mentally, i dont get excited about squats like i do deadlift. When i see the bar laying on the ground w/ 4 plates on each side I just want to throw it around like it just raped my mother....when I see the squat rack I dont get that...any mental preparation ideas I can use?

 

[Lee]

just picture yourself doing the lift explosivly, and start imaging how light it is and how east it is for you to do it. then concentrate and do it.

 

[Lord_Suston]

Legs/calves
Delt/tris
rest
Back/traps
hest/tris
rest

If your deads are that much higher then I think your quads are the weak part. I suggest cutting down the reps to 6-8 on squats and use progressive resistance. I would suggest going down to 235 and two sets for 6 or eight reps each and eachweek go up 5-10lbs. Also try to get some extra quad work in.

 

[SAGAT]

this routine works well for me overall (suggested to me by lord suston btw),

back/traps
chest/delts
rest
bis/tris
legs/calves
rest
rest

no offense lee, but i would never advise someone to train back and legs on one day. i think i would die after a few weeks of doing that.

good luck bigstve12