Samori's-if you're scared then say so thread

[samori]

My first thread- hoooyaaah!
Wanted to start a journal and get some advice;
My BG: male, 5'4" 168# about 14%BF and pretty much been blessed with excellent health. Lifted steadily for a few years in the early to mid 90's, then broken wrist, life's twists etc etc...-"insert excuses here"- back at it since end of 04. Built my own garage gym and workout with my son. Pretty happy with where I'm at.

Diet is OK but not perfect. Been in and out of this forum for a while now and have gotten some great advice on the do's and dont's. The nutrition info is invaluable and I do use fitday, I just need to get better at it.

I only supp whey, CEE, multi-vit, flax seed, glucosamine.

My current sched is a 4 day split. I coach HS and premier youth soccer so I'm pushing it to get 4 days in a week, but I do make the time. I plan on taking this winter off from coaching, so I want to kick it up a notch. Would like to go 5 days a week and have been toying with some ideas on how to split it. So here goes:

Day 1: Back/Calves
Day 2: Chest/Deads
Day 3: delts/traps
Day 4: rest
Day 5: arms/ calves
Day 6: Legs
Day 7: rest

I do not like to do deads and squats too close together. I had sciatic issues last time I tried that, although I was doing romainian deads when that happened.

Suggestions-tweeking-advice welcome. If need be I can break down excercise and sets I have planned.

[jaguarr]

Welcome back! :) Post the exercises that go with that routine layout, in the order you intend to do them and in what set/rep configurations. Then we can give you a hand with it. :)

jag

[joed]

Good to see you. Look forward to following your progress.

[samori]

I posted early on this: I dont intend to start the 5 day until 12Nov continuing with my 4 day until the season is over. So I have plenty of time to get help tweeking. thanks in advance for any help you can give

exercises-sets in order
Back/Calves:
single arm rows 4x6
low cable row 4x6
wide lat pulldown 3x8
standing toe raise 3x8

Chest/Deads
flat BB bench 5x5
incline flies 3x8
DB pullover 3x8
traditional dead lifts 4x6

Shoulders/traps
seated mil press 4x6
rear delt raise 3x8
lateral raise 3x8
upright rows 3x8
BB shrugs 4x6

Arms/calves
BB curl 4x6
preachers 3x8
CGBP 4x6
skullcrushers 3x8
standing toe raises 3x8

Legs
squats 5x5
leg curls 3x8
BB lunges 3x8
front leg extenstions 3x8

[samori]

I think my biggest question is where to put my deads in.
Is there a method to the madness of doing them on leg day, I know I had a real tuff time with it in the past. Have been doing them on back day in my 4-day split, wanted to see if there was a difference in sticking them with chest.