I switched back to a 5 day training split as follows (below are a few general exercises I choose from on that day):
1) Quads, Traps
Front squats, reverse hack squats, walking lunges, barbell shrugs, hammer strength shrugs
2) Chest, Triceps
Incline hammer strength, dumbbell presses, dips, close grips smith machine presses
3) Hamstrings, Calves
Lying leg curls, seated leg curls, standing cable leg curls, standing calf raises, calf presses, seated calf raises
4) Back, Biceps
T-bar rows, pull overs, dumbbell rows, reverse grip barbell curls using the curl bar, reverse grips cable curls
5) Shoulders, Abs
Smith machine presses, dumbbell presses, side laters, shoulder presses on hack squat, dumbbell crunches, hanging reverse crunches
HOMEMADE DIP BELT
I was training chest a few weeks ago and was about to do dips with 4x45s strapped onto my dip belt. I've done this weight before and my dip belt has held up fine. However, this time, as I stood up, the leather on the side strap tore off cleanly in half. I searched around online for a new dip belt and stumbled upon this video:
http://www.youtube.com/watch?v=y8lWw4w9mQQ
I made a belt just like this and it worked very well. Its pretty simple: its a long chain (bought from home depot for less than $10) covered in foam insulation (i used two layers) and all taped together with duct tape (i used red duct tape). Pictured below.
OFFSEASON PICS
