4-Day Split Lift Sequence

[GermanHerman]

Hi Andy

I learn a lot from your advice given in here-thnx!

A standard week template of yours for intermediates beyond 30 y is

OHP
BS
Off
BP
DL
Off
Off

Q: Comparing weights of lifts as indicator for intensity with PPST H/M/Off/H/L/Off/Off logic, why not
BS
BP
Off
DL
OHP
Off
Off
..?

[Andy Baker (KSC)]

For me the heavy squats and deads have always had negative carryover to my upper body stuff the next day. They are more draining on the system as a whole.

[David Lee]

For me the heavy squats and deads have always had negative carryover to my upper body stuff the next day. They are more draining on the system as a whole.

During the week, I usually get 6 hours of sleep & 10 to catch up on the weekends--I do SQ,OHP,rest,DL, BP because I'm more recovered early in the week.

[Andy Baker (KSC)]

Certainly a reasonable consideration.

How is your training going?

[David Lee]

Certainly a reasonable consideration.

How is your training going?

Excellent so far. Second round of 8's start tomorrow--this is the hardest week by far, so I'm assuming it will be effective in pushing up the weight on the bar.

I'm not sure how I'll know when I need a de-load week--any indicators other than feeling wiped out?

[David Lee]

Certainly a reasonable consideration.

How is your training going?

Update--8's were a real bitch this morning on squats. This is probably no surprise, but I took about 7 minutes between sets & still had a tough time with them & PC's afterward & skipped assistance work. I'm thinking that's the way this day's going to work out from here forward.

[Andy Baker (KSC)]

You can wait till your body tell you too, or you can look at your calendar and schedule deloads during vacation weeks or weeks where your business might be particularly busy. That's what I do. Not exactly scientific, but I'm kind of a realist

[Andy Baker (KSC)]

Sip on a diluted Gatorade mix before and between sets. Additionally, make sure you are carb loaded prior to the session. What time do you train at in the morning?

Also, on the 8s you may have to switch to the following sooner than later:

315x8
295x8x2 sets.

The actual weights are just examples but you get it. We went over that right?