1quick1

I'd love to see some other good routines you know. For example, I've been really interested in alot of the fitness/strength/endurance type work you've been doing lately. I would love to get on a routine that would help improve me overall athletically.

Malley

Let me get back to ya on that one in a few days. I am super busy and would like to spend some serious time on this one.

getfit74

Lot of great info in here Malley, thanks for taking the time to post this.

Malley

I hate just posting this or that routine because everyones routine fits everyones personal needs. You know what you need to work on so you do. If its from a more athletic standpoint then you could do things like plyo's and explosive lifts.

Incorporate cleans, plyo pushups, Push presses, Snatches, etc....

Along with that you could also incorporate things like squat jumps, lunge jumps, box jumps, triple jumps, ice skaters, etc.....

Pfabrizi1

Hey malley, I was thinking about doing your upper/lower 4 day split, but was wondering how many sets maximum can I be doing per workout? I have a total of 25 sets in one workout, Upper Day 2 because I added in 3 sets of bicep/tricep work. Would that be alright?

Malley

There really isnt a certain set or reps that can be used. Just listen to your body, if you feel like your overtraining then back off.

1quick1

I've been putting all this info in the first post to keep the whole thing easy to follow.

oval61251

Awesome thread this will come in very handy. I have a few questions though. I see that most of your programs go on for 8 weeks. After those 8 weeks what do you do? Do you change things up and do something diffrent? Do you start over from week one with your new strength? Also what do you mean by deload? Last question is how do you know when you are over training?.

Malley

Keep in mind these are just examples. You can make a routine that goes much farther than 8 weeks, these are just examples.

Deload weeks are using a much lighter weight than your used to....maybe 50% of normal working weight. Or simply take a week off.

Sign of overtraining are most of the time obvious: burnt out, lethargic, aches and pains in joints, programs stop working, etc....

wfcmoog

Am switching from a body part split to an upper lower.

Am having an issue with where to fit deadlift though. For me, deadlift forms the bedrock of my back training, so should I fit it on an upper or a lower day? Maybe can do a straight legged dumbell variant for hams?

Would you suggest having one power movement per session?

Malley

One power movement for what reason? I have always thought deadlifts, whether its romian, SLDL, sumo, they all seem like they are more ham than back, but everyone is different. If you are going to have a SLDL on a lower day then when you do a conventional style dead make sure you space them out properly so that your not hitting hams 2 days in a row.

And by power lifts, do you mean cleans, snatches, push press, etc?

oval61251

I am trying one of your periodization workouts, you say do 3 sets of 10 at 12RM i tried this today with a 60sec RI and on the first set i got 10 then 8 then 3. All the same weight. Is this ok? Or should i drop the weight down. Its just that i am still worn out between sets. What should i do?

Malley

Drop the weight

Simmons

Greatful post , Hope everyone can reach his/her goal.