Hu folks its been a long time since I posted on here but I would like some advice... I've been a regular gym goer for 6 months now and have gone from 14 1/2 stone to 12 stone and from 23% bodyfat to 12% and am very happy with my progress... my problem is that just recently i've started doing a 4 day upper/lower body splits on my routine based around 5x5 strength training.. My current routine goes like this-
Monday: UPPER 5x5
Bench Press
Bent Over Row (underhand grip)
Military Press
Triceps Pulldown (I do the isolation excersices just to lengthen the routine)
Biceps curl
Tuesday: LOWER 5x5
Squats
Calf Raises
Deadlifts (1x5)
Thursday- UPPER 5x5
Bench Press
Flyes
Military Press
Dips
Bent Over Row
Arnold Press
Friday- LOWER 5x5
Squats
Calf Raises
Deadlifts (1x5)
Lunges
Single Leg Calf Raises
Good Mornings
The main problems that I have been having is that doing heavy squats and deadlifts in the same routine twice a week is causing me back pain in my job (not when I actually lift though) so what I was thinking of doing is having 1 heavy session for the upper/lower body and one light session and what I wanted to know is how much lighter should my lighter session be and how many reps on my lighter session should I be doing???
At the moment my 5x5 max for the squat is 105kg so should my lighter session be about 90 kg or should I go even lighter... Also with regards to reps I was thinking on my lighter sessions that maybe i'd go 90kg doing reps to failure then taking 20kg off then going till failure again then 20kg again until failure then so on till I get to just the bar or should I be doing say 4x15 reps or something similar??? Ant help would be appreciated
Monday: UPPER 5x5
Bench Press
Bent Over Row (underhand grip)
Military Press
Triceps Pulldown (I do the isolation excersices just to lengthen the routine)
Biceps curl
Tuesday: LOWER 5x5
Squats
Calf Raises
Deadlifts (1x5)
Thursday- UPPER 5x5
Bench Press
Flyes
Military Press
Dips
Bent Over Row
Arnold Press
Friday- LOWER 5x5
Squats
Calf Raises
Deadlifts (1x5)
Lunges
Single Leg Calf Raises
Good Mornings
The main problems that I have been having is that doing heavy squats and deadlifts in the same routine twice a week is causing me back pain in my job (not when I actually lift though) so what I was thinking of doing is having 1 heavy session for the upper/lower body and one light session and what I wanted to know is how much lighter should my lighter session be and how many reps on my lighter session should I be doing???
At the moment my 5x5 max for the squat is 105kg so should my lighter session be about 90 kg or should I go even lighter... Also with regards to reps I was thinking on my lighter sessions that maybe i'd go 90kg doing reps to failure then taking 20kg off then going till failure again then 20kg again until failure then so on till I get to just the bar or should I be doing say 4x15 reps or something similar??? Ant help would be appreciated