I NEED HELP- trying 3 day split.

[truck]

Ok guys I've never tried a three day split. here are my stats. 6'4 270lbs 12%bf. I'm a football player (d-line) and want to increase my running load. I also like the Idea of 3 day split because I have had several knee surgeries and only one day of legs is appealing. I've done 4-5 day splits, but never with a lot of running just like a mile and some sprints. Now I'm doing 45 mins of cardio 2x and 2x speed days. I've hit the point of overtraining and need to change my split to match what I'm trying to do. I have my diet under control. In May I'm going to start heading towards the goal of 280lbs. I can do about every lift, but I don't do power cleans any more, lost my form and don't care to ever do it again. So if anyone wants to help a brother out I'd be more than greatful with creating my 3 day split. below I'll but down what I do on some of my lifts lately. I've done a lot of 10-7-5-3-1 on most core lifts.

Bench 5x5 275 was 315 in Dec steadly declined since mid Jan

Squat 3-5x20 225-275

Incline 4x6 225

Lunges 3x20 185

Step ups 3x12 135

Leg press 4x20 7plates each side

Dead 3x10 275

 

[truck]

Can anyone help me. I've looked at the Westside 3 day split, I don't know what ME, DL, DE, and GHR mean. Any suggestions or what to search for would be appreciated.

I've also done some more looking around I can't find to much on a 3-day split. How many lifts should I do for each body part? The one thing i can do with the west side is the heavy legs low reps. I gotta stick with medium weight and high reps, but deads I can bend on they don't ever seem to bug my knees to much, unless i get up to 500lbs doing mutiple sets of 1-3.

So if no one helps I'll probably go day one Chest, shoulders, tri's. day two Legs. then day three Back and bi's.

 

[B.Reel]

I cut this out of the stickys. I have been doing something like this since Jan 1st and have had progress in all of my lifts. Just tweak it to your needs and give it a month or 2. Its easy and it works, cant beat it.

Monday:
Squats 2 x 5
Box squats 2 x 5
Leg presses 1 x 20 (pick 1 of the squats + the leg presses)
posterior core movement 2 x 10-20reps
heavy abs 2 x 20
hips 1 x 20-25 reps
Calves (your choice of exercise if you like) 2 x 10

Tuesday:
Wide grip flat bench 2 x 6 (index fingers on the rings)
hammer grip dbs 2 x 8-12 reps
tricep push downs 1-2 x 8-100reps. (yup 100)
db side laterals 1-2 x 10reps light
db front raises 1-2 x 10reps light
pull-a-parts 1-2 x 20reps

Thursday:
Dead lifts (rotate variations each week) 2 x 5
posterior core movement 2 x 10-20reps
heavy abs 2 x 20reps
rows 2 x 4-8reps
Reverse grip narrow grip pull downs 2 x 4-8reps
Standing wide grip curls 2 x 8-12 reps (or your favorite curl here)
hammer curls or reverse curls 2 x 8-12reps

 

[truck]

so with these lifts were talking about using some serious weight here since there is so few sets right. I might just go to a 4 day split, only have one leg day but through in deads on my back and by day and adjust the volume on my chest days. Its just scary to me to only lift 3 days a week, I may try it but just seems like a 3day may not work for me, unless i did a lot of other cross training.

 

[pullinbig]

so with these lifts were talking about using some serious weight here since there is so few sets right. I might just go to a 4 day split, only have one leg day but through in deads on my back and by day and adjust the volume on my chest days. Its just scary to me to only lift 3 days a week, I may try it but just seems like a 3day may not work for me, unless i did a lot of other cross training.

that 3 day split posted will yeild god results. much better than what you are currently doing. and yes heavy is the word of the day.

 

[truck]

on the three day when could I incline bench and dumbell bench? Should I rotate lifts in to substitute like lunges for squates. Because I find that lunges and step ups translate into more results on the field. How often should there be some sort of change up on the reps and sets. Can't go heavy forever can you? Remember I'm not a pure power lifter I'm a Football player.

 

[pullinbig]

just sub the movemets you prefer in for the ones you dont like.

if you reach a point of being wore out take a week off or go light for a couple weeks. then load it up again.

i dont see squats as being less beneficial than lunges or step ups. you want power dont ya? squat and pull deads.

 

[truck]

Oh yes? Squats are by no means obsolete, its huge to do them. But when in football do you explode with both legs together? You are always running and suporting majority of weight on one leg. I think the stregth gained in groin and what other muscles in the inside leg greatly benifit, and I can tell this in my latteral movement. Last summer I was doing 200yards of lunges (every third step) with 225 and felt faster and more explosive than I ever did before and I had been only squating 185 for sets of 15, but was still leg pressing 7plates for sets of 20. Step ups simulate the moment of impact on a hit, we chop our feet then explode up on the step up.
I'm sold on the three day split PB. I did some rationalizing that with the cardio enduance training I'm doing I wont lack in muscular endurance, for what volume I lack I'll make up for in balistic training in the summer, one of my boys was a boxer so we are going to develope some quick hand, I'm sure that'll take care of all upper body muscular enderance. Then with all the running I'm doing hell, I think my knee can handle 2 sets of five on squat and box squat once a week, I'll probably start at about 405 with that, if my knee gives me problems then I'll just go back to the lighter weight more lunges and leg press.

 

[truck]

I'm sure I'll have more questions later but I'd just like to say thanks to everyone for the help.

 

[AngryMuscles]

excuse me but what does the 'index finger on the ring' means??

 

[Behemoth]

The ring where the weights press up against.

 

[truck]

Behemoth The ring where the weights press up against.

Not sure what you mean there. I think he means on most standerd bars there is a smooth or indented "ring" around half way or more from the middle of the bar to the plates. Not sure if my discription is much better. The is where most people gauge there grip to stay even.

 

[truck]

First week with my 3 day split after a week off. Its fantastic so far. flat bench I was back up to 295 for my 2x5 I expect my the end of the month to be back in my range of 315. used 105dbs for my hammer grip incline 3x8. military 2x8 155 french 2x8 135. 45dbs on my front raises and 35dbs on my lat raises. used 45db for my 2x20 heavy abs.

 

[truck]

well just a week into the routine and I have to stop the 2x5 on deads and squat. I'm bumbed about it, but hey I still have large powerful legs, I'll just have to go back to my old sets and weights for legs but I still love the chest and back routine, I'll just drop the wieght on deads and increase reps, but I love the routine though. Thanks for the help guys.