training frequency

[dzuljas]

I am on a 4 day split right now usually go to gym mon-tues-thurs-fri. I have track meets on sat so I have been taking friday off and working out on weds. 4 days on 3 days off. Is that practical? Or should I lift on sun-mon-wed-thurs? Sundays are usually hard for me because I go out sat night of course

 

[CrazyC]

that sounds like a good split to me bro

 

[nautica]

Well first of all, what event do you participate in???

Second of all, what is your split???

nautica

 

[dzuljas]

I throw shotput and discus. Right now this is what my workouts look like. Critique as needed

Day 1

Power Cleans 2x5, 2x4
Back Squats 2x5, 2x4
Single Leg Extension 3x6
Hamstring Curls 3x6

Russian twists 3x20
Crunches 4x50

Day 2 ( all 3x6)

Incline Dumbell Press
Flat Bench Dumbell
Flat Bench Flies
Concentration curls
EZ Bar curls
Hammer curls

Day 3

Snatches from a hang 2x5, 2x4
Cybex Single arm mid row 3x6
Wide Grip lat pull down 3x6
Close Grip Lat pull down 3x6

Russian twists 3x20
Crunches 4x50

Day 4 (all 3x6)

Seated Dumbell Shoulder press
Side delt raises
Front delt raises
Skull Crushers
Tricep cable kickbacks
Tricep pressdown

 

[MikeyG]

Your split is quite impressive, and I do like it-- sticking with the power movements is the way to go.

I always keep this in mind for my training split, just as long you're able to put up the same weight or being able to beat your preivous weight every week, you're good to go. If you can't you may want to cut back on the training since you're on Track team- or simply eat and rest more

 

[dzuljas]

^

 

[nice6pac]

looks great for track bro