I agree with Anoop. The split is fine and appearantly is very effective. There is no real point in changing a winning team. You could however do overhead pressing before horizontal pressing. I (and some others) have found that this helps to prevent shoulder injuries along the way, but this is just a tip. Actually your split looks a bit like mine.

I would like to see your lower body workouts with the frequency that you do them. Otherwise I can’t really tell if you are “overtraining”. Although right now I would have to say you are not overtraining/underrecovering, because you are making good progress. Away it would be nice to see if your lower body workout split is balanced enough.

Just remember:
If you are progressing in your strong points AND weak points you are not overtraining/underrecovering and your split is effective. When you stop progressing you should tweek your training a bit, but don’t start program hopping. Just tweek. It does not have to be a perminent change in your split (when you decide to do a lighter day by “feeling”: that is tweeking too). It does not matter what anybody says. If you are progressing you’re doing well. There is no perfect split and even if there was: ‘excellence does not require perfection’.

Hope this helps.

Thank you anoopal and FullDeplex for the nice and encouraging words.

I don´t want to lengthen the thread but:

I searched the older log today and somehow my bench not really PRed. Which mean that in the last cylce (one day 10-12´s the other day 6-8´s) my benched also peakred at 85kg x6.
So in this cycle i imroved my gains-but only WITHIN it. In comparison to the old cycle its the same result. that sucks.

So the only lift-which was new-but improves was the row.

Also you were so nice and encouraged the split i am doing. but if u look more closely the only real improvements in real was the row and the dips.
thats a poor result in my eyes.

SO it could be the truth, what anoopbal stated, that perhaps the loading is really to heavy or not well distributed (never imagined that when doin 4 sets!)

So i really need to change sth.

One thing (don´t want to swap to another fancy thing) that comes in to my mind is the DUP rouitne i did more than one year ago with which i peaked my gains.

It was straight sets/sets across with “whole” upper body 2x the week.
One session was 3x3-5 (4min rest)  the next 3x8-10 (2min rest) and the last 2x15. (1min rest)

I progressed with that quite good-in ALL exercises surprisingly.
So perhaps that would be one solution.

ah and don´t bother regarding legs,i squat 2x the weeks (2x10-12) so nothin fancy.

flow - 30 November 2010 03:14 PM

ah and don´t bother regarding legs,i squat 2x the weeks (2x10-12) so nothin fancy.

Are you making progess on those 2 sets 10-12 of squats? If yes: Doesn’t that teach you something? Maybe ‘KISS’?
If not: You might indeed do beter with more rep ranges like in DUP.

Then again I would follow this split a little longer to see if it really does not work. Program hopping often distroys progress. If it really does not work after couple more weeks you can still tweek this split with what you learned from your DUP experience or just change to DUP (but only because this worked for you).

PS: Don’t forget to have fun. It makes it easier to be consistent and work hard: two very important variables.

FullDeplex - 01 December 2010 12:30 AM

flow - 30 November 2010 03:14 PM

ah and don´t bother regarding legs,i squat 2x the weeks (2x10-12) so nothin fancy.

Are you making progess on those 2 sets 10-12 of squats? If yes: Doesn’t that teach you something? Maybe ‘KISS’?
If not: You might indeed do beter with more rep ranges like in DUP.

Then again I would follow this split a little longer to see if it really does not work. Program hopping often distroys progress. If it really does not work after couple more weeks you can still tweek this split with what you learned from your DUP experience or just change to DUP (but only because this worked for you).

PS: Don’t forget to have fun. It makes it easier to be consistent and work hard: two very important variables.

Thx.
u can´t compare squats with the rest of my programm cause i never did them continous. so my leg development is far beyond upper body.
thats why the 2x10-12 works.

yup fun is important;)