Split routine advice

[Dan32]

Age: 21
Bodyweight: 200lb
Height: 5ft 10

Current lifts:
Squat: 338lbx1
Bench: 205lbx3
Deadlift: 364lbx1
Press: 135lbx1 (Strict)


Hi Andy,
I used the normal 3DAW Texas method for 6 months until I started a new full time physically demanding job. I find the 4 day split more fun and easier to recover from. Does this setup look okay?

Monday - Upper Volume
Press 5x5 / Bench press 5x5 (85% of ID)
Chins BWx3
Dips BWx3

Tuesday - Lower Volume
Squat 5x5 (85% of ID)
RDL 5x3

Thursday - Upper Intensity
Press 5x1 / Bench Press 5x1
Light Bench press 5x3 / Light press 5x3
Curls 10x3

Friday - Lower Intensity
Squat 5x1 / Deadlift 5x1
DE deadlift 10x1 / DE squat 10x2 (70% OF 1RM, 1 minute rest)
Fat Gripz Deadlift 5x1 (Currently around 40% of 1RM)

week 1 / week 2

My grip strength is terrible, I need straps on my deadlift work sets. Would a back off set of 5 Fat Gripz deadlifts be okay for grip work?

I struggle doing intensity squat and deadlift in the same session due to back injuries that flare up occasionally. Would alternating dynamic effort and intensity for squat and deadlift be suitable?

I really appreciate any help,

Thank you
Dan

[Andy Baker (KSC)]

Your set up looks good. Should work fine.

The ME/DE alternation will work fine on the ID.

Fat Grip Deads are fine as back off work on deads.