Yet another routine proposal, need some feedback...

[Cougar]

My workout partner/mate started whining about how long our current routine was taking to complete, so I decided to take a crack at setting up a new three-day split. I'm a bit worried that I may be overworking some bits, so let me know what you think. We've been training about five or six weeks, and work out at home- our equipment consists of bench with dip station, barbell, dbs, and a swiss ball. All exercises are 10 x 2.

Monday: Lower
Squats
Stiff-legged deadlifts
Single-legged calf raises
Lunges

Wednesday: Push
Bench press
Military press/OHP
Dips? (not sure if either of us can yet)
Close grip bench
Swissball crunches
Maybe: SB sidebends, hanging leg lifts

Friday: Pull
Bent-legged deadlifts
Pullovers
DB rows
Curls
Good mornings
Maybe: wrist rolls, shrugs

That workout looks to be OK. If you are only doing 2 sets per exercise then you are not in danger of overtraining. If you aren't sure you can do a dip yet, start off your push workout with them. And don't be afraid to have your partner hold your legs to assist you. That will probably take off enough weight for you to complete the movement. Give it time. Eventually your strength will increase to the point where you will be able to complete the reps on your own. If your lower back starts to give you troubles you might want to drop either the good mornings or the deadlifts.

[AdamJM]

This may sound like a dumb question but what is the difference between a straight leg and bent leg deadlift? I can't imagine pulling 3, 4, 5, hundred pounds with straight legs.

[beefcurry1]

straight leg dl you keep your legs straight and mainly works the back. bent leg dl you bend your knees and mainly do the legs. straight legs you should drop the weight so you dont injure your back. start light and gradually increase. im not sure how heavy is too heavy but i usually just do about 185-225. no more than 5 sets a rep.

[Fudomyo]

If you straighten your legs, you will have more of a hamstring stretch, and that will work them more, not less.

Your lower back and hamstrings were meant to work together. SLDL's are supposed to work your back!

The safest way to do SLDL's is with more weight, BUT only lower the weight to about halfway down your shins. Some people call these Romanian SLDL's. This will prevent you from rounding your back at the bottom of the movement. Rounding your back can put undue stress on your discs. Bad.