m^_-rK

i bet you guys are sick of me by now LOL , i'm sorry if my questions seem some what stupid or obvious to you guys but i am still learning.

anyway i have just changed my training routine and split, before i changed, i was starting the week with chest, but now i start with shoulders. so i worked shoulders yesterday and chest today, but for some reason my triceps felt extremely weak and i managed to get the same amount of reps on my incline, 1 less on each set on my flat bench, and the same with decline... this cant be down to lack of sleep because i have had more than enough, and the same with food, ive been eating well also...

so could this be because i was doing standing military press yesterday which also uses triceps?

or could i be overtraining? :s

I currently do:

Incline press - 3x8
Flat bench press - 3x8
Decline press - 2x8
Flyes - 3x8

Please help

DJSTARER

your shoulders are the primary pressing muscle used in your military press. Shoulders are the secondary muscle used in your incline press. They could also be heavily used in your bench, depending on what type of for you use. Many lifters say that benching is almost completely a shoulder, tricep and lat exersize.

The point is, just about ALL pressing motions require your shoulders, tris and chest to SOME extent. If you are going to split your body parts, keep your shoulders away from your chest. If I were to re-design it, I'd have say.... monday as my PRIMARY pressing day, where I do a variety of full pressing motions. Then i would wait until thursday or so.... where I'd train my lats, shoulders (WITH A 1 JOINT exercise... like a side raise) and arms. The third day of my split would be a lower back and leg day.


here is a sample template:



Day 1: Press-

Bench~5X5
Inline DB Press~ 4X8
Pushups~ 3 sets of pushups to failure
Shrugs~ whatever you want


Day 2: Lower Back, legs-

Squat- 5X5
Elevated RDLs- 4X8
Back Ext/GMs- 3X12
ABS


Day 3: Lats, Shoulders, Arms-

Pullups- 4 sets of 8-12 (use assistance if needed)
Seated Side raises- 3 sets of 15
Curls- 4 sets of 6-12
French Press or over head ext- 3X10



that's it. That will get you strong and well rounded, while keeping you fresh.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
500 Squat
601 Deadlift
320 Bench


TRAINING FOR: USAPL JUNIOR NATIONALS, JUNE 20th, 2010

powerman2000

Hell yeah.

I wouldn't do shoulders followed by chest the very next day.

__________________
Don't forget to periodize
Best BP 507 lbs *competitive*
Best Squat 705 lbs *competitive*
Best DL 650 lbs *competitive*

Guns don't kill people, men who come home early do.