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Thread: Show me your splits ...

  1. #1
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    Default Show me your splits ...

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    Currently on The TM, all my lifts are progressing except my deadlift which has regressed.

    Tom C is helping me as he thinks it could be a form issue.

    In general, I prefer the idea of a split and focusing one main lift per day. With that in mind, and my deadlift progress, I've been thinking about changing to a split routine. I can't find an awful lot of information on them so I'd appreciate it if you'd show me how yours is set up and how well it's working for you.

  2. #2
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    If you want you can check my log out. I haven't been doing mine for very long though.
    Angry kittens is better than mine for sure.

  3. #3
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    Quote Originally Posted by allent View Post
    You couldn't find 5/3/1? I'm doing Kitten Urban Assault. Last time I did it I lost weight and added around 100lb to my total in 4-5 months.
    I didn't realize you got that much out of it dood. Nice work.

  4. #4
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    Quote Originally Posted by allent View Post
    You couldn't find 5/3/1? I'm doing Kitten Urban Assault. Last time I did it I lost weight and added around 100lb to my total in 4-5 months.
    Yeah I've read plenty on that. Seems progress is a bit slow on it.

  5. #5
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    Quote Originally Posted by Tom Bryant View Post
    Yeah I've read plenty on that. Seems progress is a bit slow on it.
    5/3/1 is a little slower, since you are programming with 90% of your max. Kitten smash moves up pretty quickly. Basically you start with 90% of your max and move up from there for the heavy work. If you are taking big enough jumps, you will be in PR territory soon enough.

    On a TM split, you can have a dedicated DL day. Just do your volume squats after your intensity DL's. One set of DL's may not be enough for you to progress though.

  6. #6
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    Angry kittens!?

  7. #7
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    Quote Originally Posted by Tom Bryant View Post
    Angry kittens!?
    It is in the 4x4 thread in the programming section. It is a 4 day split routine that is similar to TM.

  8. #8
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    Although I do not do TM, my split is essentially this:

    Monday: Volume Upper
    Tuesday: Off
    Wednesday: Heavy Lower
    Thursday: Conditioning
    Friday: Heavy Upper
    Saturday: Volume Lower
    Sunday: Conditioning

    I alternate between a heavy squat and a heavy deadlift in the 1-3 rep range on Wednesdays. I do a little backoff work with opposite movement afterwards. I do squat volume work every week on Saturday. If you care a lot about pressing overhead, you could do the same thing on Friday.

    Some SS-friendly examples:
    Wednesday Workout:
    Week 1: Rack Pull 3RM, Front Squats 3x3
    Week 2: Squat 3RM, RDL 3x8

    Friday Workout:
    Week 1: Bench 3RM, Dumbbell Work
    Week 2: Press 3RM, Dips

  9. #9
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    Quote Originally Posted by Callador View Post
    5/3/1 is a little slower, since you are programming with 90% of your max. Kitten smash moves up pretty quickly. Basically you start with 90% of your max and move up from there for the heavy work. If you are taking big enough jumps, you will be in PR territory soon enough.

    On a TM split, you can have a dedicated DL day. Just do your volume squats after your intensity DL's. One set of DL's may not be enough for you to progress though.
    I beleive it's just called a split as TM is it's own program.

    The difficulty I'm having is that I want to squat twice a week and deadlift once. But that's basically TM.

    Are there splits that have you squatting once a week and enable you to progress every week? What sort of set/rep scheme would be ideal for squatting once a week?

  10. #10
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    Quote Originally Posted by Tom Bryant View Post
    I beleive it's just called a split as TM is it's own program.

    The difficulty I'm having is that I want to squat twice a week and deadlift once. But that's basically TM.

    Are there splits that have you squatting once a week and enable you to progress every week? What sort of set/rep scheme would be ideal for squatting once a week?
    Everyone calls it a TM split just because its the same rep scheme.

    To answer you question, you can do either one of the things you suggest. Look at my log for a single day rep scheme (angry kittens also does daily periodization) or you could do a volume squat day on Tuesday and a intensity day with deads on Friday. Or vice versa.

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