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  1. #1
    Registered User stephenreinhart's Avatar
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    Split routine and back fatigue

    I am 43 196lbs and been lifting for a while. Did stronglifts followed by madcow and then had a few set backs with illness etc so decided to do a PPL split and keeping the compounds under the 5x5 or 1x5 set rep scheme.

    My split is:
    Day 1 back bi Day 2 chest shoulder tri Day 3 off Day 4 legs abs day 5 off day 6 off then back to day 1. I do deadlifts on back day and squat on leg day. I deadlift 370x4 and squat 270x4 but today I did 6 singles on squat because I failed on rep 2. On both exercises I ramp up to a top set of five due back fatigue and recovery capabilities. I think my deadlifts and squats are hindering each other due to low back recovery. Any suggestions on how to change the routine around to maximize recovery and progression on these 2 lifts? Thanks
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  2. #2
    Registered User stephenreinhart's Avatar
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    Originally Posted by stephenreinhart View Post
    I am 43 196lbs and been lifting for a while. Did stronglifts followed by madcow and then had a few set backs with illness etc so decided to do a PPL split and keeping the compounds under the 5x5 or 1x5 set rep scheme.

    My split is:
    Day 1 back bi Day 2 chest shoulder tri Day 3 off Day 4 legs abs day 5 off day 6 off then back to day 1. I do deadlifts on back day and squat on leg day. I deadlift 370x4 and squat 270x4 but today I did 6 singles on squat because I failed on rep 2. On both exercises I ramp up to a top set of five due back fatigue and recovery capabilities. I think my deadlifts and squats are hindering each other due to low back recovery. Any suggestions on how to change the routine around to maximize recovery and progression on these 2 lifts? Thanks

    No expert advice?
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  3. #3
    Registered User Oleg1975K's Avatar
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    Since you undertake to compose training programs, then you yourself must predict their consequences. In other words, look for something suitable for yourself from ready-made programs, as that author (if it is a good trainer-methodologist) thought for you.
    bench press 165 kgx1, 125 kgx13, 100 kgх24
    overhead press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
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  4. #4
    Registered User Halfway's Avatar
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    one week I do RDL on leg day, after squats

    the next week I do barbell rows and don't squat that week

    it all depends how much back fatigue I'm feeling at any one point, I'll take an extra rest day if I do
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  5. #5
    Registered User WolfRose7's Avatar
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    Don't do a heavy hitting leg exercise on upper day?
    Or program your intensity accordingly to account for fatigue
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    https://forum.bodybuilding.com/showthread.php?t=175232661

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