My Next Training Split - Focusing on The Big Four Lifts and Cardioacceleration

Well my new training split will remain focused on squats, deadlifts, bench press and overhead press.

Less machines and more free weight, bands and suspension training. My biceps are really in lacking shape so a daily light pump will be implemented ala Rich Piana.

I debated on whether I would go MAX-OT or maybe Stronglifts 5x5 or even a 10x10 or maybe some Chad Waterbury or Charles Staley EDT. So many choices so I decided to focus on the Big Four Lifts and do some cardioacceleration ala Jim Stoppani.

Monday

Squats

Cardioacceleration

Assistance Work

Biceps***

Tuesday

Standing Overhead Press

Cardioacceleration

Assistance Work

Biceps***

Wednesday

Bench Press

Cardioacceleration

Assistance Work

Biceps***

Thursday

Trap Bar Deadlift

Cardioacceleration

Assistance Work

Biceps***

Friday

Traps and Arms

Saturday

Walking

Biceps***

Sunday

Walking

Biceps***

***Biceps super light

Good Cardioacceleration Exercises according to Dr. Jim Stoppani

• Running in place
• Jump rope
• Jumping jacks
• Jump squat (body weight)
• Power push-up or regular push-ups
• Dumbbell clean (or DB power clean)
• One-arm kettlebell snatch
• One-arm kettlebell clean and jerk
• Kettlebell swing
• Heavy Bag Work (punches, kicks, elbows, knees, etc.)
• Medicine ball overhead throw
• Medicine ball underhand throw
• Medicine ball slam
• Burpees
• Bodybuilders
• Bench step ups
• Land mines

Reference:

Davis, W. J., et al. Elimination of delayed-onset muscle soreness by pre-resistance cardioacceleration before each set. J Strength Cond Res. 2008 Jan;22(1):212-25.

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Why I follow mbayne44 on Fitocracy - Here's his Squat-Bench Press-Row workout and a quick interview

Just look at his 6/8/15 workout.

mbayne44 tracked Workout for 2,393 pts Today

• Barbell Squat
• 45 lb x 10 reps 
• 95 lb x 5 reps 
• 135 lb x 5 reps 
• 185 lb x 3 reps 
• 225 lb x 2 reps 
• 265 lb x 1 reps 
• 285 lb x 1 reps 
• 310 lb x 1 reps 
• 310 lb x 3 reps 
• 310 lb x 3 reps 
• 310 lb x 3 reps 
• beltless

• Barbell Bench Press
• 135 lb x 5 reps
• 185 lb x 3 reps
• 225 lb x 2 reps
• 250 lb x 3 reps 
• 285 lb x 3 reps 
• 315 lb x 1 reps 
• 315 lb x 1 reps 
• 315 lb x 1 reps 
• 225 lb x 10 reps
• almost got a double out @ 315, 1x4x315 (slingshot)

• Pendlay Row
• 135 lb x 5 reps
• 190 lb x 3 reps 
• 210 lb x 3 reps 
• 235 lb x 3 reps 

mthenry said to mbayne44 Today

What kind of split are you doing? Is there any particular program you following. Your lifts are inspiring. Keep it up!

mbayne44 Thanks! I'm currently on my 3rd 9 week cycle of stronglifts advanced, it's a more intermediate variation of stronglifts 5x5 which i followed for about 10 months before doing madcow 5x5 and then the current one. 

Here's a link: http://stronglifts.com/stronglifts-advanced-strength-muscle-building-training-program/

 

I've been going to the gym off and on since I was 17, never really having a purpose or a goal. About 3 years ago I started strength training and following the 5x5 program, its more goal oriented and you get super strong without having to be in the gym all the time.

• 
  

mthenry Awesome! I was wondering if you were doing Stonglifts. I gave it a run in 2011 and made some really good gains. A shoulder and back issue got me off but I may give it another run. Keep it going! Do you mind if I post your response on my blog?

mbayne44 Nope, don't mind at all. 

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