Routine Dispute
BALDNAZI and I have been arguing about how to arrange the days for our powerlifting cycle. Im saying we should devove 1 full day (tues) to the squat/deadlift and assistance work for the two. And train the upper back and bi's seperatly on fri.
He thinks that its better to train deadlifts and upper back on tues, and squat with some assistance work then biceps on fri.
Keep in mind that we have a speed bench day on sunday and a max effort bench day on thursday. So in my opinion it makes little sense to train upper body muscles on sun, tues & thurs, and leave the most demanding workout (sqauts) for fri. On top of that training the squat the next day after a serious bench workout is like asking for a shoulder injury and overtraining.
Just to clarify here's what my version looks like:
sun- speed bench, delts
mon- off
tues- squat and/or deadlift: (various forms of deadlifts are sometimes done as assistance work and sometimes regular deadlifts as the main exercise)
wed- off
thurs- max effort bench, tri's
fri- upper back, bi's
sat- off
This is BN's version:
sun- speed bench, delts
mon- off
tues- deadlifts, upper back
wed- off
thurs- max effort bench, tri's
fri- squats, assistance work, bi's
sat- off
Please comment on which workout you think would be more efficient for developing strength & size (esspecialy in the squat & deadlift/lower body) while minimizing the risk of injury and preventing overtraining. Keep in mind this is a POWERLIFTING routine.
BALDNAZI and I have been arguing about how to arrange the days for our powerlifting cycle. Im saying we should devove 1 full day (tues) to the squat/deadlift and assistance work for the two. And train the upper back and bi's seperatly on fri.
He thinks that its better to train deadlifts and upper back on tues, and squat with some assistance work then biceps on fri.
Keep in mind that we have a speed bench day on sunday and a max effort bench day on thursday. So in my opinion it makes little sense to train upper body muscles on sun, tues & thurs, and leave the most demanding workout (sqauts) for fri. On top of that training the squat the next day after a serious bench workout is like asking for a shoulder injury and overtraining.
Just to clarify here's what my version looks like:
sun- speed bench, delts
mon- off
tues- squat and/or deadlift: (various forms of deadlifts are sometimes done as assistance work and sometimes regular deadlifts as the main exercise)
wed- off
thurs- max effort bench, tri's
fri- upper back, bi's
sat- off
This is BN's version:
sun- speed bench, delts
mon- off
tues- deadlifts, upper back
wed- off
thurs- max effort bench, tri's
fri- squats, assistance work, bi's
sat- off
Please comment on which workout you think would be more efficient for developing strength & size (esspecialy in the squat & deadlift/lower body) while minimizing the risk of injury and preventing overtraining. Keep in mind this is a POWERLIFTING routine.