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Thread: Potential 4Day Split for Situational Intermediate

  1. #1
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    Jul 2017
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    Default Potential 4Day Split for Situational Intermediate

    • starting strength seminar april 2024
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    I started a night class last week coupled with a new project at work and a continued weightloss goal. I'm suddenly finding that I'm not recovering properly.

    LP Stats
    32 Male, 6'4'' - 80 days in
    Starting/Current/Delta/Perceived State
    Weight: 396lbs / 379lbs / -17lbs / Consistently Decreasing
    Squat [5,5,5]: 235lbs / 395lbs / +160lbs / Plateaued (or very near it)
    OHP [5,5,5]: 75lbs / 132.5lbs / +57.5lbs / Plateaued
    Bench [5,5,5]: 135lbs / 180lbs / +45lbs / Consistently Increasing
    Deadlift [5]: 275lbs / 410lbs / +135 / Consistently Increasing

    Goals for 4Day Split (In order of importance):
    Continue Weightloss
    Increase Strength
    Improve Recoverability
    Reduce Length of Workouts (Currently 2-2.5 hours)

    Day 1 (thurs):
    Intensity - Bench New PR [5]
    Volume - OHP 80% [5,5,5,5,5]
    Accessory - LISS Cardio - Incline Treadmill
    Day 2 (fri):
    Intensity - Squat New PR [5]
    Volume - Deadlift 80% [5,5,5]
    Accessory - Rackpull or Halting Deadlift
    Day 3 (sun):
    Intensity - OHP New PR [5]
    Volume - Bench 80% [5,5,5,5,5]
    Accessory - Close-Grip Bench
    Day 4 (mon):
    Intensity - Deadlift New PR [5]
    Volume - Squat 80% [5,5,5,5,5]
    Accessory - HIIT Cario - Farmer's Walk

    -----------

    Thoughts? Is Day 2 too much?

  2. #2
    Join Date
    Feb 2015
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    I would make a few changes to the above.

    Day 1
    Bench: 3x5 LP (you're still progressing fine here so don't change it)
    Press: 2-3x5 at 80-90% of last heavy set of 5.
    Probably not a bad thing to do the LISS in your case.

    Day 2
    Squat: 1x5, 2x5 at 5-10% back off
    SLDL or Barbell Row: 3x5
    Rack pulls and haltings are typically done in place of DLs as a heavy pull, not in addition to. They are very stressful.

    Day 3
    Press: 1x5, 2x5 at 5-10% back off
    Bench: 2-3x5 at 80-90% of last heavy set of 5 OR close grip benches 3x5.
    Lying triceps extension: 3x10-12

    Day 4
    Deadlift:1x5
    Squat 2-3x5 at 80-90% of last heavy set of 5.
    HIIT

  3. #3
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    Keeping the intensity bench volume up is a good idea. I'll taper it as required.

    You seem to want to balance the volume between the two primaries per workout using backoff sets.

    I'll need to make a call on day 2... my deadlift is still relatively low effort... I'll start with 80% pulls... and see how that goes.

  4. #4
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    I would ALWAYS press before bench. Your benching first is taking away from your press. The press does not take away from the bench minus accumulated tricep fatigue.

    I see no need for you to do rack pulls. Your deadlift keeps going up, so there's no need to add extra fatigue there. Stick with the volume DL. SLDL or deficit DL would be my recommended.

    Same comment in respect to close grip bench. No need to do this at the current juncture if your weights are still going up.

  5. #5
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    Quote Originally Posted by mattlifts View Post
    I would ALWAYS press before bench. Your benching first is taking away from your press. The press does not take away from the bench minus accumulated tricep fatigue.
    Would you press before bench enough on intensity bench day?

    Quote Originally Posted by mattlifts View Post
    I see no need for you to do rack pulls. Your deadlift keeps going up, so there's no need to add extra fatigue there. Stick with the volume DL. SLDL or deficit DL would be my recommended.

    Same comment in respect to close grip bench. No need to do this at the current juncture if your weights are still going up.
    For the first few weeks I'm planning on rotating through the accessory exercises to work on form.

  6. #6
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    I'm no programming expert, but consider the idea that new 5RM press PRs aren't going to keep flowing in. Maybe consider heavy triples and doubles for your heavy pressing, maybe shoot for the 5RM every other workout. I only mention this because you say your press is plateaued. Listen to Dujin and keep the intensity as high as you can on everything else and as time permits

  7. #7
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    Quote Originally Posted by Pawn View Post
    Would you press before bench enough on intensity bench day?
    Assuming you mean "even on intensity bench day," the answer is yes.

  8. #8
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    starting strength coach development program
    Quote Originally Posted by mattlifts View Post
    Assuming you mean "even on intensity bench day," the answer is yes.
    I'll try this on Thursday.

    Quote Originally Posted by patterson View Post
    I'm no programming expert, but consider the idea that new 5RM press PRs aren't going to keep flowing in. Maybe consider heavy triples and doubles for your heavy pressing, maybe shoot for the 5RM every other workout. I only mention this because you say your press is plateaued. Listen to Dujin and keep the intensity as high as you can on everything else and as time permits
    I'm coming to the somewhat obvious realization that PRing my squat for 3 sets of 5 before every other lift certainly smothered them.

    My press went easy for 3 sets of 5 this week.

    I'll titrate the volume down as needed to keep the weights going up.

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