Critique my upper lower routine

[Dapadeep1]

Upper
Bp working up to 1rm, then dropping weight 20% and finishing it with 5x4+ amrap
Ss1 Incline chest fly + pushups 3x
Bent over row 4x
Pulldown 3x
Seated smith ohp 3x
Db lateral raises 3x
Overhead tricep ext 3x
Bicep curl 3x

Lower
Squats working up to 1rm, then dropping weight 20% and finishing it eith 5x4+amrap
Rdl 3x
Leg ext3x
Leg curl 3x
Ss1 standing calfs + face pull 4x
Ss2 calf press + reverse fly 4x

Off

Upper
incline bp 4x
Peck deck 3x
Seated cable row 4x
One arm row 3x
Dumbbell shoulder press3x
Cable lateral raises3x
Tricep kickbacks 3x
Bicep curl 3x

Lower
Leg press 4x
Rdl 3x
Leg ext 3x
Leg curl 3x
Ss1 standing calf raises + face pull 4x
ss2 calf press + reverse fly 4x
Off
Off
Repeat

 

[Jin]

1rm every week?

Or even at all?

why?

 

[CJ]

I agree. Maybe switch it to a heavy 3 or 5 for the day before the back off sets?

 

[Dapadeep1]

Its more like 90% of 1rm, currently cutting and want to keep intensity as high as possible, dunno maybe its stupid. Should i switch to something like 8x3 or just do 4 sets with 80%?

 

[Dapadeep1]

I agree. Maybe switch it to a heavy 3 or 5 for the day before the back off sets?

So if my 1rm on bench is 140kg i should go for a heavy triple with 120?

 

[CJ]

So if my 1rm on bench is 140kg i should go for a heavy triple with 120?

No, go up to a heavy triple FOR THAT DAY, whatever that weight may be. As you lean out, your leverages are going to change, how the bar feels is going to change, and you're eating less calories, so don't get too hung up on hitting specific numbers.

If you're not a powerlifter, the most kilos on the bar isn't the goal. The weight on the bar is just a tool for you to get your desired response. Your body won't know its 140k on the bar, but it'll sure know it just did a heavy set of 3.

 

[Dapadeep1]

So something like 60x3 100x3 120x3 and then back off sets would be enough? Or should i remove back off sets completely

 

[CJ]

We're all different on how many sets per week we can do, so it's an "it depends" answer.

But if you've been doing similar volume before this split, I don't see a problem in building up to a heavy set, then a few back off sets.

You're trying to cut, so make sure you're giving your body a reason to keep all your muscle.

 

[Dapadeep1]

We're all different on how many sets per week we can do, so it's an "it depends" answer.

But if you've been doing similar volume before this split, I don't see a problem in building up to a heavy set, then a few back off sets.

You're trying to cut, so make sure you're giving your body a reason to keep all your muscle.

Thank you Is there anything else i should tweak?

 

[CJ]

Only you will know if the specific exercises, volume, and split are good for you, but I don't see anything that stands out as bad.

What were you doing before this?

 

[Dapadeep1]

i was on 6 day PPL split but since i started cut my recovery time increased so switched to upper/lower

 

[CJ]

If you find there's too much on some days, maybe a 5 day split could work for you too. That was a problem for me, ran into junk volume.

Upper
Lower
Off
Pull
Push
Legs
Off

 

[snake]

1rm every week?

Or even at all?

why?

We do provide an injury section here at UG; stay tuned for the next report.

 

[Dapadeep1]

If you find there's too much on some days, maybe a 5 day split could work for you too. That was a problem for me, ran into junk volume.

Upper
Lower
Off
Pull
Push
Legs
Off

This might be what i was looking for. I really loved my PPL routine and thought many times about mixing it with upper lower but never was in need to do it because i could sustain 6 day PPL perfectly since i was in a caloric surplus majority of the time. Thanks again CJ

 

[CJ]

Hope it works out, keep a log posted of your progress

 

[Tiny]

Looks like a well thought out work out routine so crumple that shit up and throw it away. Fortune cookie theory - know yourself and train accordingly
What's your goal? Strength, stamina, an ex you want to impress with buffness or?