Split training
tomcornhole
Posts: 1,084 Member
I've been doing 5/3/1 for 9 months now. Because I travel M-Th every week, I get 3 days at home to lift: Fri-Sun. I usually do a a 3 day spilt:
Fri - Squat
Sat - Bench
Sun - Deadlift + OHP
At the end, I am pretty beat. Would I be better off with a 2 day split with a 24 hour rest?
Fri - Bench + Squat
Sat - rest
Sun - Deadlift + OHP
My goal is strength in the powerlifts. I do OHP more as an accessory at this point. Want to compete this year if possible.
I prefer the 3 day split because I like lifting every day. Seems like the lower/upper/lower progression would be fine.
Thanks,
Tom
Fri - Squat
Sat - Bench
Sun - Deadlift + OHP
At the end, I am pretty beat. Would I be better off with a 2 day split with a 24 hour rest?
Fri - Bench + Squat
Sat - rest
Sun - Deadlift + OHP
My goal is strength in the powerlifts. I do OHP more as an accessory at this point. Want to compete this year if possible.
I prefer the 3 day split because I like lifting every day. Seems like the lower/upper/lower progression would be fine.
Thanks,
Tom
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Replies
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Following for answer.
(also, your current split gave me an idea for myself, so very interested in reading the replies)
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Is your travelling a permanent situation?0
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Is your travelling a permanent situation?
Affirmative.0 -
How about an upper/lower split?
Friday - Bench, OHP, barbell or dumbbell rows
Saturday - Rest
Sunday - Deadlift, Squat
I added rows because your upper body workout is lopsided.
or if deadlift/squat on the same day is too much,
Friday - Deadlift
Saturday - Bench, OHP, barbell or dumbbell rows
Sunday - Squat0 -
I assume as you are traveling you don't have access to a gym, but that doesn't necessarily mean you can't work out.
Perhaps you could consider a different sort of split where you have max power days on Friday and Sunday (following a sort of 5/3/1 template, and have a body work and/or bands workout on two of the days you are away?
Things like (weighted) pushups, jumps etc. Seeing as your goal is to compete, having a couple of explosive/power focused days in addition to your strength training might be a worthwhile alternative.
Have a look as the Westside barbell routines for some examples and pick out or modify some of the power movements to what you are able to do. I think the westside barbell for skinny *kitten* (don't let the name put you off) has some good ideas around this sort of training split.0 -
I'm a Y member. You get national membership so when I travel, I research where the nearest one is.
With that, I also work out 3 days in row quite often
Bench / back
Squat/deads/power cleans and shoulders
Light bench, biceps, triceps, core0 -
I'm going to stick with 3 days in a row. Squat, bench + back, DL
Squat and DL are my killer days. Bench + back has a lot of volume, but nothing nearly as taxing as squat and DL days. That should work nicely.
I do look for gyms when on travel and go when possible. But business travel for me is usually an 18 hour a day proposition. Work all day, business dinners at night. I'm in business development.
Tom0 -
Tom, the biggest challenge i see is that you are not giving the 72 hours in-between for proper recovery. All 2-day strength programs always get that 72 hours in.
My suggestion would be:
Week 1
Friday
Squat 5/3/1
DL 5 sets of 5 reps at 75% (work up to this start at 60%)
ABs
Sunday
OHP 5/3/1
Bench 5 sets of 5 reps at 75% (work up to this start at 60%)
Pull-ups and dips in-between press and bench, switching between the exercises and variations of grip
Week 2
Swap to DL's 5/3/1 for Friday and Bench on Sunday.
Continue this through week 6. Week 7 make it a deload. Week 8 increase weight.
During the work week while traveling do your mobility exercises, as I keep beating a dead horse into the ground, DeFranco's limber 11. Also in your hotel room just do some simple PT exercises. Push-ups, squat-thrusts/burpies, ABs. Nothing extreme just to work the muscles a bit. But be sure Monday and Thursday you only do the mobility so you are fresh for the weekend.0 -
Tom, the biggest challenge i see is that you are not giving the 72 hours in-between for proper recovery. All 2-day strength programs always get that 72 hours in.
I paid attention this week and noted what was going on. I did squat Friday (5 day) and opted not to do any serious accessory work like BBB. Just good mornings and abs. Figured I needed to reduce overall volume if I'm going to go 3 days straight. I went balls out yesterday on bench and had a high volume day. Did DL today and had very little left in the tank. I may have to go your route and do one week heavy squat with lighter DL and one week heavy DL with lighter squat. Just frustrating because I know I could go all out if my schedule were different. Three days straight with heavy volume is just not gonna work, though. Mon-Wed-Fri of Squat, bench, DL would kick butt. Might have to work harder at finding real gyms where I travel.
Tom0 -
Three days straight with heavy volume is just not gonna work, though. Mon-Wed-Fri of Squat, bench, DL would kick butt. Might have to work harder at finding real gyms where I travel.
Tom
Still following b/c I'm still trying to solve my own similar problem too, but wouldn't you only need to find a gym one day? If MWF (every other day) provides enough rest, then why not X and Fri and Sun? So you'd only have to find a gym for that one other day, which couldn't be Mon or Thur, but could be Tue or Wed. Don't know your circumstances, but thought I'd throw it out there anyway.0 -
Still following b/c I'm still trying to solve my own similar problem too, but wouldn't you only need to find a gym one day? If MWF (every other day) provides enough rest, then why not X and Fri and Sun? So you'd only have to find a gym for that one other day, which couldn't be Mon or Thur, but could be Tue or Wed. Don't know your circumstances, but thought I'd throw it out there anyway.
That's true. This week is typical: NYC Mon, Tues. Atlanta Wed, Thurs. Home Fri/Sat/Sun. If I could squat on Tues or Wed, that would help out a lot. But I need my top squat bar so that is out. Maybe DL on Tues or Wed. I can do that without any gear. I'll see what I can find. I usually work 12-16 hour days, so no real time for a gym. I hit the hotel gym for some basics, but none have had free weights.0 -
Still following b/c I'm still trying to solve my own similar problem too, but wouldn't you only need to find a gym one day? If MWF (every other day) provides enough rest, then why not X and Fri and Sun? So you'd only have to find a gym for that one other day, which couldn't be Mon or Thur, but could be Tue or Wed. Don't know your circumstances, but thought I'd throw it out there anyway.
That's true. This week is typical: NYC Mon, Tues. Atlanta Wed, Thurs. Home Fri/Sat/Sun. If I could squat on Tues or Wed, that would help out a lot. But I need my top squat bar so that is out. Maybe DL on Tues or Wed. I can do that without any gear. I'll see what I can find. I usually work 12-16 hour days, so no real time for a gym. I hit the hotel gym for some basics, but none have had free weights.
Exactly, DL doesn't require rack or bench or anything, so maybe do that during the week. Although, when you find a gym with weights, you'll probably find those other things too. Additionally, gym visits would probably be cheaper in ATL than in NYC, so maybe focus on trying to find something there ( but you never know, if you find the right place). Maybe ask for local recommendations from the hotel. Plus, any chance of reimbursement from you work or health plan?
Good luck.0 -
In case anyone is still following this.
I had a week at home, so I got to try a better lifting split. Was also 5/3/1 week, so that is nice. I had lifted 4 days straight the week prior, so I decided to take a 2 day rest and do this:
Tues-Squat
Wed-Bench
Fri- DL
Sat - OHP (getting ready for this)
I hit 1RM PRs on Squat/Bench/DL. Everything felt very awesome. The 2 days between squat and DL really made a big difference.
So, I envy those that can lift any day of the week and make a sane plan. Next week is back to the travel grind.
Tom0
