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Dreamliner · 11-01-2012, 06:24 PM

I've settled back into my old standby, the four-way/upper-lower split. It's the same split which underlies 5-3-1:

(1) vertical push/vertical pull

(2) squat + accessory

(3) horizontal push/horizontal pull

(4) deadlift variation +accessory

I rotate through the four Mon,Wed, Fri. Joint-friendly movements only:

(1) db overhead press + neutral grip pullups

(2) goblet squats + stability ball glute-ham curls

(3) weighted pushups + db rows

(4) db straddle deadlift + hybrid single-leg squat

I take a brisk walk wearing weight-vest after (1) and (3) due to a study which showed arterial stiffness after upper-body work. Otherwise, I get about 10K steps per day. Also, little if any stretching (and I'm actually feeling better).

11-01-2012, 06:24 PM	#845
Dreamliner Gator Country's Ring of Honor Join Date: Apr 2007 Posts: 62,377	I've settled back into my old standby, the four-way/upper-lower split. It's the same split which underlies 5-3-1: (1) vertical push/vertical pull (2) squat + accessory (3) horizontal push/horizontal pull (4) deadlift variation +accessory I rotate through the four Mon,Wed, Fri. Joint-friendly movements only: (1) db overhead press + neutral grip pullups (2) goblet squats + stability ball glute-ham curls (3) weighted pushups + db rows (4) db straddle deadlift + hybrid single-leg squat I take a brisk walk wearing weight-vest after (1) and (3) due to a study which showed arterial stiffness after upper-body work. Otherwise, I get about 10K steps per day. Also, little if any stretching (and I'm actually feeling better).