4 day split advice

[Triplecheeseburger]

Hi, Male, 43, 5 10 and 98kg bw.

Lifts are at: SQ 130kg
DL 150kg
B 90kg
P 60kg

Bit of a back story (short version), started training around 6 months ago using the NLP, but towards the end I developed sciatica pain in my lift but cheek. After self diagnosis I learned that it was due to a overstretched Piriformis muscle. So after getting it sorted I returned to training and using NLP I aggressively got my numbers back to previous numbers over 6 weeks. I did originally do a couple of resets the first time round so now I was thinking of moving to a 4 day split.

I was thinking something like this:

Monday
SQUAT 3x5 PRESS 3x5 and DIPS 3x12

Tuesday
DEADLIFT 1x5 BENCH 3x5 CHINS 3x12

Wednesday
OFF

Thursdays/Friday REPEATS

No light days and once my dips and chins reach the sets and reps I would start to add weight in.

Feedback would be awesome.

[heinz83]

If you replace the deadlifts with squats, and replaced the dips with deadlifts, and made this a MWF program with adequate recovery between workouts, then you would have one hell of a good program!

[Jason Donaldson]

If you replace the deadlifts with squats, and replaced the dips with deadlifts, and made this a MWF program with adequate recovery between workouts, then you would have one hell of a good program!

Nice, Heinz. Very subtle.

[Maybach]

I promise you this is not entirely rhetorical, so please actually think about your answer: why are you doing so many dips and chins?

[KnuteMeyer]

I think deadlifting twice a week isn't sustainable and also doing Heavy overhead press and heavy bench back to back days also isn't sustainable. Try this:

Monday:
-Squat 3x5
-Press 3x5
-Dips 3xMax

Tues:
-Power cleans 5x3
-Chins 3xMax

Weds: Rest

Thurs:
-Squat 3x5
-Bench 3x5.
-Dips 3xMax

Fri:
-Deadlift 1x5
-Chins 3xMax

Sat: Rest

Sun: Rest

[Mark Rippetoe]

Try this: Practical Programming for Strength Training, 3rd edition – The Aasgaard Company

[heinz83]

Try this: Practical Programming for Strength Training, 3rd edition – The Aasgaard Company

I believe the whole reason for going to a 4 day split is outlined in that text.