So i'm going to give the old shirtlifting routine a bash very soon now. Going to go with something like Chopper with the whopper suggested

Push
Heavy bench with Assistance work

Pull
Heavy Deads with Assistance work

Legs
Heavy squats with Assistance work

I can currently Train Mon, Wed, Thurs & Saturday

Questions...

What would you's suggest I add for the assistance work? What about the possible extra days training?

Upper lower is the way to go mate.

Heavy upper ir 5*5
Heavy lower 5*5
ligt lower +de - asstance Reps of 8-12
light upper + de - asstance Reps of 8-12

Look at my journol on mp the routine kiks bum bum

Here it is~

Here is the plan:

Mon: Heavy Upper
Bench - 5*4 ( may be 2*4 1*3 2*2 etc)
Bent over rows - 4*4
Hang Clean and press - 4*4
close grip bench 3*6
weighted chin ups 3*6

Wed: De lower - Lower assistance
atg Squat 8-12 sets of 3 (week 1-40% 12*3, 2-50% 10*3, 3-65% 8*2)
Box squat 3*8-12
Deadlift 8-12 sets of 3 (week 1-40% 12*3, 2-50% 10*3, 3-65% 8*2)
SLDL 3*8-12
Calves 3*8-12

Thursday: DE upper - Upper assistance
Bench 8-12 sets of 3reps (week 1-40% 12*3, 2-50% 10*3, 3-65% 8*2)
Pulldown 3*8-12reps
Incline bench press 4*10-12
DB Shoulder press 3*10-12
Yates Row 3*8-12reps

Saturday: Heavy lower
Squats wide stance 5*4 ( may be 2*4 1*3 2*2 etc)
Deadlifts 5*4 ( may be 2*4 1*3 2*2 etc)
Good Mornings / SLDL 3*6
Calves 3*6

You can substitue the exercises aswell for you preference. Whatever you like as long as its for the same muscle groups duhhhhh

Looks good mate. How long do those workouts last? How long between sets and what rep speed?

Still think i prefer the Push, Pull legs one though

Rab wrote:Looks good mate. How long do those workouts last? How long between sets and what rep speed?

Still think i prefer the Push, Pull legs one though

1H tops. I got big as a house of that routine aswell (3 muskateers pic). Rep speed controlled neg fast as possible positive. I fail on the assistance work as I want to grow more, where as a pl'r would more likely stay away from it and just make fast reps. Assistance can be what you wnt I'd go for 3/4-0-x more growth stimulus.

I would still have a go at squatting and pulling on the same day. If you are trying to go heavy on both of those each week then your back will be fried

I usually do one week light squats and heavy pulls then vice versa the next week.

I know some powerlifters that only dead lift once every 14 days.

I would try and follow what curt says by doing Deadlift & Squat together it isn't that bad after a cuple of sessions, i have had good gains on all 3 of my lifts from training:

Bench

Squat & Deadlift

Assistance work

Be a man and do Squats and Deadlifts on the same day