Started with SL5x5 this year, did for 1 month and swapped to kethnab SS reason being the squat is very taxing. 3 months later, I see the progress, it was great. Next step, I want to try something new, also want to see how my body works with the intensity and volume, so start with tuning my training volume, and I got Upper Lower split, so I got this


Generally I am okay with the upper body, so I wish to fine tune my lower body day especially on Lower 2 which is high volume moderate intensity day. My question is on read text, please point out any insufficiency on the training routine and Conventional deadlift has been taken out because I am not too sure when it can be fit in, please suggest.

Current body weight: 60.5kg
Goal: 65kg (though this is not the case for routine fine tuning)
Short term goal: Properly brace my core on 3 major lifts.
Goal 2016: Hit intermediate lifting ratio, hopefully can be done this year.
Objective of training: be functional, fix posture issue as squat exposed a lot of my imbalances, and mobility issues.
Reason of training: I don want to sit on wheelchair when I get old. I've been called skinny shit for 20 years and I hate that.
Current issue: I still having problem with my bench, my mind still not "clicked" with the exercise, I have no clue what's the problem yet.

I belief aesthetic comes a long the way. I am here to learn so please don't flame me. Let me know if I need to provide more detail.
Thanks

This post has been edited by helven: Jul 11 2016, 06:24 PM

this vid might give some tips about yr front sq

https://www.youtube.com/watch?v=vzVCqLyGVd0

this vid might give some tips about yr front sq

https://www.youtube.com/watch?v=vzVCqLyGVd0

@helven,
That's like, a lot of volume per workout session, man.
Is that really necessary?
It takes everything I have, just to do 5x5 back squat @ 2x body weight (excluding warm up), and I'll be totally smashed after that.

Upper Lower is fine, but I prefer and am doing a push pull split. Upper Lower is dumb cause upper days will always end up having too many exercises compared to lower.

If front squats are hard, just stick with high bar back squats. Your legs are gonna look around the same in 5 years doing either one. Don't overcomplicate.
Last time I used hack squat machine for quads, way better than front squats.

For rear delts if your back volume is good usually don't need direct training. Mine develop fine from back work.

Sitting/standing calf raises hit diff parts of the calf. Like how standing curls vs preacher curls on table. Standing is better for overall mass. You can research.

Use this tool to check if your chest:back ratio and quad:hamstring ratio.
http://hardset.meshsolutions.tech/

Just create a program and put in the exercises.

Thanks for the explanation bro. I try out different exercise from time to time because they exposes my muscle imbalances, mobility weakness bit by bit which I find it cool, since the problem is exposed, I am trying different ways (try on error) to get them solve.

There are reasons I do Upper Lower
1. I wish to start my barbell squat / bench press as first exercise on the day I do them, because I want to preserve my energy and hit them hard (if I start my push day with squat, I cant give 100% to my chest, from what I experience with Kethnab SS)
2. After a heavy squat, I'm pretty much 50% exhausted therefore the volume I can cope afterwards is not much.
3. The volume overall is lower if I go for Push Pull Leg rest Push Pull (5 days a week, 1 leg day a week is a little bit low for me, I can do leg twice a week)

I guess I will drop front squat and try with high rep back squat in the mean time try to improve my wrist mobility and thoracic extension and see how it goes.
Idk, I'm trying to learn to program, than following routine blindly.

1. Oh, I don't give much a fck bout my legs, so usually squat/deadlift is my last exercise after all the benching/dips/pressing. Legs are so easy to grow and progress for me compared to upper body.

2. Same, that's why my squat is 2nd last always haha.

3. I said Push Pull. NOT push pull legs.

It's like Push Pull REST Push Pull REST REST. [repeat]. That's how I do it.
http://hardset.meshsolutions.tech/program/25

This post has been edited by Armesh: Jul 13 2016, 01:35 PM

The workout routine is a sample template I got from an online coach. It is a sample thus I need to analyse it and make alteration to fit into my own situation. It is overall good except for the volume and exercise choice on Lower 2, which is the day I need some fine tuning.

I couldn't do 5x5 nor I can recover from that intensity, also it doesn't hit my glute and hamstring that much compared to the iso exercise, I find hyperextension really effective it training my glute.
Thus I put the accessory exercise to squish the leftover energy I have.
Lastly, calf raises, I have genetically small calves like my father does, thus I wouldn't want to alter those. Lunges majorly for balance training purpose.

3. Yea I got you, understand that's how your routine looks like. But I want to split my Back Squat out from my Bench day so I can give 100% on each of them. So either I do Upper Lower rest Upper Lower or PPL rest PP
My priority is somewhere around Squat / Bench > Back > Shoulder > Deads > Arm

3 visible issues I have with my posture now is slight thoracic kyphosis, shoulder mobility and anterior pelvic tilt (common problem for an IT person) which makes me hard to perform OHP, and damn tough to perform a front squat.

This post has been edited by helven: Jul 14 2016, 07:22 PM

You can do a split like Squat,Bench,Deadlift ,Squat, Bench, Deadlift [rest]. Repeat.
Each day start with main movement, then followed by assistance for main movements.

GZGL

if u cant do 5x5 or anything...be it 3x8 etc...means ur already starting out too heavy.

OHP, are u doing seated or standing?

no expert here. only talking from my experience.

honestly speaking from your routine, many different exercises in upper, but not enough to fully emphasize/work on the targetted body parts. You're doing 2 big lifts heavy (heavy day) that requires the same pushing movement. there's no way you can properly do a heavy OHP after performing the 2 initial benchpresses.

For lower, squats with deadlift, if you still have the strength to do them without compromising your form, go ahead. but then again, I'd separate them.

prolly good for newbies, to build the basic strength. but if it were me, i'd rather go with PPL, or even brosplit.

This post has been edited by axtray: Jul 14 2016, 06:37 PM

It has been 3 months I train my the 3 main lifts with linear progressive overload, starting from empty bar till like 1.3x body weight squat and I can't go up anymore, now I train 80% of the weight and try to practice the core bracing as well as tightening my torso during the squat.
For my bench, I have not clue why I stall at 1x body weight, have try all techniques i tried from youtube, back arch, tuck in shoulder blade, correct bar path. Might be psychological issue that I scare the bar will kill me.

Standing OHP, core braced, tightened glute, knees locked

Isn't that 5x5 x 3 days of heavy squat is too much?

What do you suggest on PPL? Maybe I can mod from that.
I can't do 5x5 in a day, but I can do 3x5 x 3 days a week, which is 25 vs 45 a week. In compare those 3 main lifts I practice with Kethnab SS, I feel more confident on my squat vs bench/deads due to the squat volume. I'm much more familiar with the movement pattern.

you can perhaps do a

Push (A) x Pull (A) x Leg x Push (B) x Pull (B) x Leg

example of Push A - focus more on chest i.e. benchpress, db presses, the lot. hit them hard. for the shoulder, just do seated DB presses (take the one from your upper, light day) or other shoulder accessories workout. Other accessories, up to you, add triceps i guess?

example of push B - focus more on shoulders, OHP, BTN OHP or Heavy Seated Shoulder press. for chest, focus more on isolations etc.

just a suggestion.

if you can't do a 5x5, do a 3x5. go ahead and take 2 to even 5 minutes rest if required. lower the weight. eat eat eat and eat and make sure you get plenty of sleep.

This post has been edited by axtray: Jul 14 2016, 09:14 PM

Careful with BTN OHP, BTN Pull ups etc, if your shoulders are not flexible enough, it may cause impingement.

http://www.bodybuilding.com/fun/betteru26.htm

I used to to all these exercises, upright rows etc, when I started workout last time. Now I have totally avoid them.

Have never try to increase my resting period, all the while I'm and resting 90 sec on each set. Because the gym is so packed, I kind of want to finish it fast, I know it is bad but I hate people looking at me while waiting for the rack, it distracts my workout.

Definitely not going to do BTN and Sit UP, does more harm than benefits

Thanks for all the suggestion, will digest it and update my routine here once I done

This post has been edited by helven: Jul 15 2016, 11:37 AM