Fullbody with Olyimpic lifts... on the right lines ??
OK so i have changed my routine a little to try to include both the Olympic lifts AND all the exercises i have been missing (like Inc Bench, BB Rows, CGBP etc etc), I dont know however, whether trying to get all my favourite exercises in has knackered the program completely or not. i have got Oly style stuff first as it uses the most muscles at once (also i have added in lifts i think will help the oly stuff, like OH Squats etc etc) and i have tried to concentrate on working movements and not muscle. I have had to do a rotating 4 day program to get everything in i like, which will be On/Off with 2 (or 3 depending how i feel) days off at the end. It means i am deadlifting and squatting heavy less times over the month which wil hopefully be both easier on my knees and let me work heavier on the deads without exhusting myself.... But i could be way off here, so any help would be appreciated.
Push Press 3x6-10
BB Row 3x6-10
DB Bench 5x5
Snatch Grip High Pulls 5x3
OH Squats 3x6-10
Seated WG BHTNP 3x8-12
Inc BB Bench 3x6-10
T bar Row 3x6-10
BB Bench 5x5
Underhand Chins 3xAMAP (weighted)
Inc DB Bench 3x8-12
Seated DB Press 4x6-10
Well thought out plan. My only advice is to listen carefully to your lower back. This workout involves a lot of pulling and if your lower back feels beat down I would deload the RDLs and deadlifts...or maybe cycle them HLM style.
OK Steve thanks... I was kinda thinking there would be something getting hit too much, didnt think of the lower back tbh :eek:
I will probably HLM both the RDL's and the Deads then to make sure i dont overdo it (I am assuming hitting deads heavy once a month will be enough ???). Should I use different days for the HLM, so Deads Heavy and RDLs light one week then both Medium etc...
That looks like a lot of fun Carl!!
Looking at your layout makes me question if I have enough back in my routine...
Well back is a part i really want to work on, as it is essential for the Oly stuff and I have no back lol :D
I really would like to do front squats too, but i figure im doing them with the cleans anyways... Plus i have regular squats in there too for max strength and OH Squats for Oly specific strength.
I have ran through the firt two days so far (just no cleans on the first day due to the wrist) and it was great. I will eventually do Clean and jerks and swap Push press around too, but I have to lear how to do them first and I am skint so dont have money for coaching atm :mad:
In case you don't have it. This was another version of the Eder we talked about. These are three day programs, but if you want to stick with a 4 day we can work that out as well.
I'll be around later today, and tomorrow. Got stuff to get done today but will be back later.
cleans 5x3 w push press
DB rows 3x5-8 or chins
BHNP snatch grip 3x8-10
BB calf raise 3x15-20
Snatch grip high pulls 5x3
Overhead squats 5x5-8
Front pressing 3x5-8
Wide grip pullups 5x10 BW no less than 20
Chest Dips 5x10 BW
Cleans 5x3 w push press
Front squats 5x5-8
DB rows 5x5-8 or chins
bhnp snatch grip, squatted 3x8-10
dips 5xBW no less than 20
Calf raise 3x15-20
There was also this verson.
cleans .........5x3/ohp+2Front squats
DB rows ...3x5-8
BB calf raise ..3x15-20
Overhead Squat ...5x3
Front Squat ........3x5-8
Snatch grip BHNP..3x10
cleans ...................5x3/ohp+2Front squats
Snatch high pulls .....5x3
BB calf raise ...........3x15-20
Thanks GL. I added a fourth day so i could do additional moves, not to train 4 times per week i think one on-one off is fine, as long as i get a couple of days rest at the end of the cycle, i would then be working each day 3 times per month.
Also I definitely want to add the Snatch in to the routine (which is why i came up with the 4th day primarily) and perhaps RDL's ??? This made me think perhaps with doing full cleans, Squats, snatches and OH Squats perhaps i was going a bit too much on the legs (especially the quads) so i didnt put in the front squats :confused:
With the deadlift I know i shouldnt be looking at it as a powerlifter, but I would really like to start pulling some big numbers on this move as i have struggled with it for so long and all-of-a-sudden the weight has started to move up and I am lifting some respectable weights, this was another reason i did the 4 day thing so i would only be pulling heavy like that 3 days per month.
Anything you can come up with though mate i would gladly look at. I have been doing the first Edar that you posted above untill my wrist gave in and i was off for a week or so. Thats when i started thinking of perhaps changing it a bit...
Like i said mate anything you can think of then Im game :)
This is something I'm working on that might be similar to your idea and might be useful to you for an idea or two. I based this on an olypic lifting routine in Greg Everett's book, and added in some power and strength moves that I wanted to do as well. It's a four day split, with mostly pulling moves one day and mostly push moves the next (which I think might alleviate the over doing your back maybe). Mostly sets of 3. Basically doing more technical stuff first then brute stuff later in session, too. Also maxing out stuff early in the week and later in the week it's a bit easier.
Mon - C+J, Snatch 85%, Pullups, BB/DB Rows
Tues - Squat 100%, Push Press, Snatch DL, Bench Press
Thurs - Same as Monday, but C+J 85% too
Fri - OH Squat, Front Squat, Clean Pulls, Bench Press 85%, Deadlift 85%
Mon- Snatch, C+J 85%, chinups, BB/DB Rows
Tues - Front Squat 100%, BNP, Deadlift 100%, Bench Press
Thurs - Same as Mon, but Snatch 85% too
Fri - Snatch Pulls, OH Squat, Squat 85%, RDL, Bench Press 85%
That's just what I've been noodling. Maybe it helps. I am looking forward to what you and gl come up with though.
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