New Routine

[PSUPOWER]

Thinking of doing a new routine, going back to the basics w/ this new workout. currently doing a typical once a week bodypart split and currently in a major rut! Starting to feel as if moderate/high volume training is not for me anymore! I am 6'2 and weigh 248, been training naturally for 3 yrs and no disire to ever use again. I would like to gain some more thickness, espically in the traps/upper back! BIG YOKE! I used to do the olympic assistant lifts for sports and now want to include them again since they build the upper back/traps well

The new routine is basically and upper/lower split 3 x's a week.

Week 1 is UPPER on monday and Friday. Lower along w/ bi's is on wed! The following week is vice versa. First workout of the week is POWER based, 3 sets of 3 or 5 x 5 on the compounds, 2nd workout of the week is hypertrophy based, maybe some drop sets or DC rest pause for reps!

Exercises will be basic! a lot of power/hang cleans, clean and press, hang snatches, dead's, rack pull's, incline presses, weighted chin's, weighted dips, leg press and some of the hammer strength machines.

Going to give the low volume, more frequent approach for a while!

Any thoughts?

[Suareezay]

sounds like a smart move.

id take a week off before starting the new split - sounds like you may be overtrained. and dont start back with 100% of the weight you would normally use. go 80% first week, 90% 2nd, then go all out from there on out for 6-10 more weeks.

[PSUPOWER]

Thanks! In fact I am in a deload week and only lifted twice this week. Next week it's on w/ the compounds!

sounds like a smart move.

id take a week off before starting the new split - sounds like you may be overtrained. and dont start back with 100% of the weight you would normally use. go 80% first week, 90% 2nd, then go all out from there on out for 6-10 more weeks.