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Old 11-23-2008, 06:33 PM   #11
Stacy Sells
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Re: Having to do a split routine

Thanks man, appreciate the inputs!
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Old 11-23-2008, 06:44 PM   #12
David Stout
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Re: Having to do a split routine

Are you getting to put the Deadlift on Back Day?
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Old 11-23-2008, 06:56 PM   #13
Stacy Sells
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Re: Having to do a split routine

Yeah, I can sell that one. I can get a few small concessions here and there, but I have to mostly stick to the overall plan as designed.
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Old 11-23-2008, 11:03 PM   #14
Gavin Harrison
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Re: Having to do a split routine

It is strange that they make you train this way... do supersets, they're funnnn :P
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Old 12-01-2008, 01:18 PM   #15
Mark Martinez
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Re: Having to do a split routine

Wow! Stacy, what line of work are you in? Is your PTL guy a certified trainer to be prescribing/restricting you to that routine? Your unit must be fairly small for the facility to be able to accomodate PT for that type of routine. It doesn't seem group PT friendly.
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Old 12-01-2008, 01:48 PM   #16
Robert Callahan
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Re: Having to do a split routine

You should see if they will let you do a Starting Strength program? M/W/F alternate:

A
Back Squat
Shoulder Press
Deadlift / Power Clean

B
Back Squat
Bench Press
Back Extensions
Chin Ups

warm up each lift and do 3 sets of 5 at your workset except for deadlift only do one work set of 5, back extensions do 5 sets of 10, and the chins do 3 sets to failure.
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Old 12-01-2008, 02:07 PM   #17
Robert D Taylor Jr
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Re: Having to do a split routine

What if you combined the exercises in a CFish manner?
e.g. 3x3 bench press rest a little. 20 mon AMRAP power cleans x5 dips x 10, pushupsx15. Do tri pulldowns as a cooldown. Just a thought.
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Old 12-01-2008, 02:22 PM   #18
Frank E Morel
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Re: Having to do a split routine

Quote:
Originally Posted by Robert Callahan View Post
You should see if they will let you do a Starting Strength program? M/W/F alternate:

A
Back Squat
Shoulder Press
Deadlift / Power Clean

B
Back Squat
Bench Press
Back Extensions
Chin Ups

warm up each lift and do 3 sets of 5 at your workset except for deadlift only do one work set of 5, back extensions do 5 sets of 10, and the chins do 3 sets to failure.


and do 5 minutes of turkish get ups .. and some heavy suitcase deadlifts.. your golden .
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Old 12-01-2008, 03:03 PM   #19
William Stanton
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Re: Having to do a split routine

Hi Stacy,

This looks pretty decent, but it might be a lot of volume. I wouldn't do 3x5 on deadlifts (Coach Rip recommends 1x5 in SS), but you have to do three sets right? Maybe you could do 2-2-2, 3-3-3, or 3-2-1, to keep the volume down, because deadlifts are notoriously hard to recover from at high weights. Also, in SS power cleans are done 5x3, because they are more explosive. Maybe you could ask to do that instead, although it's not that important.

Good luck, and enjoy getting stronger!
-William
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Old 12-01-2008, 03:28 PM   #20
Brian Lawyer
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Re: Having to do a split routine

Quote:
Originally Posted by Robert Callahan View Post
You should see if they will let you do a Starting Strength program? M/W/F alternate:

A
Back Squat
Shoulder Press
Deadlift / Power Clean

B
Back Squat
Bench Press
Back Extensions
Chin Ups

warm up each lift and do 3 sets of 5 at your workset except for deadlift only do one work set of 5, back extensions do 5 sets of 10, and the chins do 3 sets to failure.
I second that suggestion.
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