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  1. #1
    Registered User jacoberger's Avatar
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    Is this type of a split fine or is it overtraining?

    My current squat is 375, deadlift 455, and bench 305 at 180 body weight.

    Im thinking of using a split that goes:

    Monday - bench
    Tuesday - squat
    Wednesday - bench
    Thursday - squat
    Friday - bench
    Saturday - squat
    Sunday - rest

    I thinking of running this because I want to combine sheik #40 (bench only) and Russian squat program for squat, which both demand 3 days each of bench and squat.

    Would this be fine assuming my diet and sleep is super good?

    Thanks!
    Age 18, Weight 180lbs, Been lifting almost two years
    Bench -> 300 / GOAL 315

    Squat -> 375 / GOAL 405

    Deadlift -> 455 / GOAL 495
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  2. #2
    Registered User WolfRose7's Avatar
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    overtraining, no.

    sucks though.

    Sheiko's number programs are for specific people not general people ,and most those people were 14 year old female athletes...

    You can easily run this frequency and layout if you wish, I just wouldn't use those templates volume and intensities as a base
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  3. #3
    Registered User jacoberger's Avatar
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    Originally Posted by WolfRose7 View Post
    overtraining, no.

    sucks though.

    Sheiko's number programs are for specific people not general people ,and most those people were 14 year old female athletes...

    You can easily run this frequency and layout if you wish, I just wouldn't use those templates volume and intensities as a base
    What would you recommend as running as a base?

    And thanks for the comments.
    Age 18, Weight 180lbs, Been lifting almost two years
    Bench -> 300 / GOAL 315

    Squat -> 375 / GOAL 405

    Deadlift -> 455 / GOAL 495
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  4. #4
    Registered User snailsrus's Avatar
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    Originally Posted by jacoberger View Post
    What would you recommend as running as a base?

    And thanks for the comments.
    Monday: squat day
    Tuesday: assisted lift day shoulders and abs
    Wednesday: bench day
    Thursday: assisted lifts bis and tris
    Friday: deadlift day
    Saturday: optional core and abs
    Sunday: rest

    Cardio after work outs
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  5. #5
    Registered User FaIIen's Avatar
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    Originally Posted by snailsrus View Post
    Monday: squat day
    Tuesday: assisted lift day shoulders and abs
    Wednesday: bench day
    Thursday: assisted lifts bis and tris
    Friday: deadlift day
    Saturday: optional core and abs
    Sunday: rest

    Cardio after work outs
    Bench day after shoulder day doesn't make much sense and neither does the arm day.

    How many days a week can you train consistently?
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  6. #6
    Registered User jacoberger's Avatar
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    Originally Posted by FaIIen View Post
    Bench day after shoulder day doesn't make much sense and neither does the arm day.

    How many days a week can you train consistently?
    I have trained 6-7 days a week for the past 2 years consistently.
    Age 18, Weight 180lbs, Been lifting almost two years
    Bench -> 300 / GOAL 315

    Squat -> 375 / GOAL 405

    Deadlift -> 455 / GOAL 495
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  7. #7
    Registered User WolfRose7's Avatar
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    Originally Posted by jacoberger View Post
    What would you recommend as running as a base?

    And thanks for the comments.
    I'd run reactive training systems or barbell medicines templates as a base.


    Basic layout is

    Squat , Main, Assistance, Supplemental
    Bench ^
    Deadlift ^
    Press or 2nd bench ^

    12 exercises over 4 days. Main is failry obvious, assistance are close variations focused on sticking points, supplemental are further variations focused more on weak muscle groups
    example/ Comp Bench - 3ct Bench, Db Bench.
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  8. #8
    Registered User CommitmentRulz's Avatar
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    Originally Posted by jacoberger View Post
    I have trained 6-7 days a week for the past 2 years consistently.
    A much mor balanced program that you listed above, I hope?
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  9. #9
    Registered User jacoberger's Avatar
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    Would a better spit be something like:
    Monday - bench
    Tuesday - squat
    Wednesday - bench
    Thursday - rest
    Friday - squat
    Saturday - bench

    So it would be bench 3x per week and squat 2x per week.
    Age 18, Weight 180lbs, Been lifting almost two years
    Bench -> 300 / GOAL 315

    Squat -> 375 / GOAL 405

    Deadlift -> 455 / GOAL 495
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