K for the longest time I was lifting 4 times a week 2 upper 2 lower. Made me tired as shit and was too much volume and intensity. So in the month of august I lifted 3 times a week 2 upper 1 lower.
This what I did last week one upper one lower.
Current routine.
day 1
super set Bench and rows
Bench 5x5 max out when feeling good
rowx 3x8
chinups or pulls ups 3x5 weighted
day.2
Deadlifts 3x3 as heavy as possible
lunges 3x8 (last set is 6 reps as heavy as possible)
3x5 split squats as heavy as possible.
K so im of to the gym im gonna warm up good do some alternating bounds then go for some max single leg and two legged jumps after that i'll shooot. Then head home rest a bit and workout at 7pm. The leg session is going to go as follows
deadlifts 3x3 work up to max set of 365x3
Lunges work up to 195x6
split squats 65 pound dumbbells straight sets 3x5
Edit: scratch that i"m going to play basketball tomorrow and monday and do this leg workout on tuesday
what days do you normally do the upper/lower, i figure something like this???
mon = upper
wed = lower
fri = upper
??
what if you did something like this:
mon = upper
tues = lower
fri = upper + lower <-- lower being singles, not volume, ie MSEM
you could also do it like:
mon = upper
wed = lower
sat = upper/lower
basically, if you got in a little extra lower work, you'd get stronger... how you structure that lower body work is important, considering what you mentioned about feeling burnt out/fatigued etc.. what people failure to realize, is that you DON'T need to always go all out, a very small stimulus is still better than nothing in terms of "training frequency".. you could do something like this for the upper/lower combined session:
UPPER + STIM LOWER:
squat singles: 70-90% @ 2 x 4, work on concentric speed, rest between reps, stay relaxed
super set Bench and rows
Bench 5x5 max out when feeling good
rowx 3x8
game over. HEH
that simple little modification would allow you to get in extra CNS stim/strength stimulus per week, without draining you one bit.. there's other modifications you could make to your workout that could help to improve power, but that's the biggest one.. for example, you could have:
UPPER day 1:
super set Bench and rows
Bench 5x5 max out when feeling good
rowx 3x8
chinups or pulls ups 3x5 weighted
LOWER day.2
jump squat @ 30% of squat 1RM: 4 x 3
Deadlifts 3x3 as heavy as possible
lunges 3x8 (last set is 6 reps as heavy as possible)
3x5 split squats as heavy as possible.
UPPER + STIM LOWER day 3:
jump squat @ 30% of squat 1RM: 4 x 3
squat singles: 70-90% @ 2 x 4, work on concentric speed, rest between reps, stay relaxed
super set Bench and rows
consider the jump squat more of an enhanced 'neural warmup'.. stuff like that, or short sprints, gets you really fired up better prior to your max strength lifts.
ok hope that might have been informative lool.
peace man
Bench 5x5 max out when feeling good
rowx 3x8
