Posted: 3/30/2010 3:05:03 PM EDT
|
I'm starting a program that goes like this:
Mon - Chest (5 exercises 20 sets) calves (3 exercises 9 sets) Tues - Back (5 exercises 20 sets) calves (3 exercises 9 sets) Wed - Legs (5 exercises 20+ sets) Thurs - Shoulders (6 exercises 24 sets) calves (3 exercises 9 sets) Fri - Biceps/Triceps (4 exercises each 16 sets) calves (3 exercises 9 sets) Sat - Legs (5 exercises 20+ sets) What day(s) should I incorporate deadlifts and powercleans? Thanks in advance. |
|
I do deadlift and powercleans as back excercises. I'm on the Bill Starr 5x5 routine so I squat Mon/Wed/Fri. I deadlift on Wednesdays. Mondays and Friday's I alternate between power cleans and Pullups for back excercises.
So my routine looks like this: Monday - Squat/Bench/Powerclean. Wednesday - Squat/Incline Bench/Deadlift Friday - Squat/Bench/Pull Ups Monday - Squat/Bench/Pull Ups Wednesday - Squat/Overhead Press/Deadlift Friday - Squat/Bench/Powerclean Repeat. If I were you I would alternate each week between Deadlifts and Powercleans on back day. |
| well if you have a leg specific day, then do them on the leg days. I would also do calves on the leg days. Any reason for having calves in so often? I see eventual over use of the calves leading to loss of balance and not as promising increases on leg lifts. Not to mention the number of sets? What are you trying to achieve? |
|
Quoted:
well if you have a leg specific day, then do them on the leg days. I would also do calves on the leg days. Any reason for having calves in so often? I see eventual over use of the calves leading to loss of balance and not as promising increases on leg lifts. Not to mention the number of sets? What are you trying to achieve? I've never had a problem thowing in calf exercises four times a week, and this method has never affected my balance or gains on upper leg exercises . I usually add them at the end of a superset or a triset. 20 sets per muscle group is definitely high-intensity training but not unheard of, especially if I'm only working one group per week (except legs). It just comes down to four sets per exercise. I've always been a high set kind of lifter. My goal is a fine balance between raw strength and muscle endurance. I'm a pretty solid 6'1" 201 right now with pretty good cardio. I just want to add some more explosive/powerful exercises to my work out. |
| PC follow the progression of the kinetic chain. Starting with DL and moving to PCs will train the chain to use the power it gains from the DLs. We see huge gains in power out put in our jumpers and sprinters doing this as well as having squats done the same days as well. |
|
Quoted:
What number of reps are you planning? Well legs are a bit more taxing on the system as they bear all the weight and the weight is being supported by the rest of the body as well. I'm planning on 5 reps each on the DLs and PCs. Probably 3 sets each. Fairly heavy. I'm thinking of incorporating DLs as one of my exercises on back day (tuesday) and then doing both DLs and PCs on saturday (leg day) along with squats to really hit the legs hard to finish out the week. Thoughts? |
|
Quoted: Quoted: What number of reps are you planning? Well legs are a bit more taxing on the system as they bear all the weight and the weight is being supported by the rest of the body as well. I'm planning on 5 reps each on the DLs and PCs. Probably 3 sets each. Fairly heavy. I'm thinking of incorporating DLs as one of my exercises on back day (tuesday) and then doing both DLs and PCs on saturday (leg day) along with squats to really hit the legs hard to finish out the week. Thoughts? I wouldn't do DL, PC and squats all in one day if they are heavy. |
| 5 reps is good. You're right bout going fairly heavy, I would go every other time lifting legs going 75-90% and the other going from 55-75%. Doing all three DL, squat, and PCs. By not going to failure you're not burning out the CNS or breaking down the muscle tissue. Every 3rd or 4th wk I would just do 55-70% twice in a row as a reset week. It's kept our jumpers fresh, feeling good, and making consistent considerable gains. Probably adding 10-20lbs to their max every two wks on average. You also need to know when you're just not feeling it and call it a day. Should feel like you could do a couple more reps after your last set at 85-90%. |
I've tried to write a response to you a couple of times and I just keep getting stuck. So heres my writen vomit, or .02, for what its worth. 
Olyimpic lifting is hard to do. More skill is needed for it than what you need for benching or deadlifting. There is a difference between a Clean and a Power Clean. One you "catch" high and the other you drop all the way into the bottom position. Neither "is simply a deadlift and then a explosion". My old coach would probably start throwing things at you if that was said to him. You also can't just say you'll do 3 sets of 5 reps, fairly heavy, and call it good. Its NOT A NORMAL EXERCISE! What about warm up? You can't do squats or deads before and say your warmed up to do heavy cleans. You need to do cleans to warm up to do cleans. First with the bar and then with a few sets at lower weight. Are those part of your set count? This is a learned skill. Arms long, head up, don't use your biceps in the pull, catch the weight, elbows up, into the bottom, don't get stuck, ride the bounce out. Did you keep the bar close? Scrap your shins, up your quads, before you start to drop under the bar? Better not bend your arms before that either. All of that and more ties into doing the lift well. So whats "fairly heavy"? I don't train at olympic lift now but its changed how I workout completly. I used to do powerlifting and general strength training. Now the core of my workouts are variations of the clean, the presses, and the full clean and jerk. At an age of 40, 5'7' and about 150lbs I can work up to doubles at 205. To be at about the same % wise you'll need to lift about 275. Is that what you mean by "fairly heavy"? You won't be able to do that without working up to it the right way. Reps are different in olympic lifting too. Just get a little tired, lose your focus a bit,and you don't make the lift. 5's are relativly high reps. 3 reps are for good working sets, and singles and doubles are heavy. Do a good clean and press workout right and you can go home cause your whipped. You've just worked your legs, back, traps, shoulders, core, and triceps. How many set and reps? No clue. Depends on how you feel, how long it takes you to get warm, how many sets to get to your "working" weight, and how many sets you do there. Time wise you should be done in an hour or less. When i'm either really rockin' or sucking air,  , I can be done in 30min and my bodys toast. Do a few deads or squats at the end to wrap it up.
So my thinking is that you need to learn to do the lifts well and have a couple of days where the olympic lifts are the workout and not just a part of it. It will change how you think of strength and power. Keep the pace up and you'll sweat like a hog and be out of breath too. |
|
Quoted:
I'm starting a program that goes like this: Mon - Chest (5 exercises 20 sets) calves (3 exercises 9 sets) Tues - Back (5 exercises 20 sets) calves (3 exercises 9 sets) Wed - Legs (5 exercises 20+ sets) Thurs - Shoulders (6 exercises 24 sets) calves (3 exercises 9 sets) Fri - Biceps/Triceps (4 exercises each 16 sets) calves (3 exercises 9 sets) Sat - Legs (5 exercises 20+ sets) What day(s) should I incorporate deadlifts and powercleans? Thanks in advance. Holy shit brother. You using special "supplementation" to handle that. What are your numbers? Squat/Bench/Dead |
|
Quoted:
Quoted:
I'm starting a program that goes like this: Mon - Chest (5 exercises 20 sets) calves (3 exercises 9 sets) Tues - Back (5 exercises 20 sets) calves (3 exercises 9 sets) Wed - Legs (5 exercises 20+ sets) Thurs - Shoulders (6 exercises 24 sets) calves (3 exercises 9 sets) Fri - Biceps/Triceps (4 exercises each 16 sets) calves (3 exercises 9 sets) Sat - Legs (5 exercises 20+ sets) What day(s) should I incorporate deadlifts and powercleans? Thanks in advance. Holy shit brother. You using special "supplementation" to handle that. What are your numbers? Squat/Bench/Dead No PEDs, just a shitload of protein. This program would be considered high-intensity training but I've gone harder before. The only supplements I take are glutamine and glucosamine. 6'1" 202-205. My max squat is 355. My max bench is 325. These should probably be higher but I think my long arms and legs limit me a bit, especially my squats. I have no idea what my max deadlift is, I've never really incorporated them into my workout regularly. I'm just trying to figure out which days to do these lifts (PCs/DLs) so as to not interfere with other days. Now I'm thinking PCs on back and shoulder day (tues/thurs) and DLs on leg days (wed/sat). |
|
Quoted:
Quoted:
Quoted:
I'm starting a program that goes like this: Mon - Chest (5 exercises 20 sets) calves (3 exercises 9 sets) Tues - Back (5 exercises 20 sets) calves (3 exercises 9 sets) Wed - Legs (5 exercises 20+ sets) Thurs - Shoulders (6 exercises 24 sets) calves (3 exercises 9 sets) Fri - Biceps/Triceps (4 exercises each 16 sets) calves (3 exercises 9 sets) Sat - Legs (5 exercises 20+ sets) What day(s) should I incorporate deadlifts and powercleans? Thanks in advance. Holy shit brother. You using special "supplementation" to handle that. What are your numbers? Squat/Bench/Dead No PEDs, just a shitload of protein. This program would be considered high-intensity training but I've gone harder before. The only supplements I take are glutamine and glucosamine. 6'1" 202-205. My max squat is 355. My max bench is 325. These should probably be higher but I think my long arms and legs limit me a bit, especially my squats. I have no idea what my max deadlift is, I've never really incorporated them into my workout regularly. I'm just trying to figure out which days to do these lifts (PCs/DLs) so as to not interfere with other days. Now I'm thinking PCs on back and shoulder day (tues/thurs) and DLs on leg days (wed/sat). If you can recover from a deadlift workout on Wednesday and do Power cleans on Thursday you have the recovery gene of the Gods. 
Our lift stats are almost identical - I have about 3 inches and 45lbs on you though  Being tall helps the deadlift but hurts the squat and bench #'s.
|
|
Quoted:
Quoted:
Quoted:
Quoted:
I'm starting a program that goes like this: Mon - Chest (5 exercises 20 sets) calves (3 exercises 9 sets) Tues - Back (5 exercises 20 sets) calves (3 exercises 9 sets) Wed - Legs (5 exercises 20+ sets) Thurs - Shoulders (6 exercises 24 sets) calves (3 exercises 9 sets) Fri - Biceps/Triceps (4 exercises each 16 sets) calves (3 exercises 9 sets) Sat - Legs (5 exercises 20+ sets) What day(s) should I incorporate deadlifts and powercleans? Thanks in advance. Holy shit brother. You using special "supplementation" to handle that. What are your numbers? Squat/Bench/Dead No PEDs, just a shitload of protein. This program would be considered high-intensity training but I've gone harder before. The only supplements I take are glutamine and glucosamine. 6'1" 202-205. My max squat is 355. My max bench is 325. These should probably be higher but I think my long arms and legs limit me a bit, especially my squats. I have no idea what my max deadlift is, I've never really incorporated them into my workout regularly. I'm just trying to figure out which days to do these lifts (PCs/DLs) so as to not interfere with other days. Now I'm thinking PCs on back and shoulder day (tues/thurs) and DLs on leg days (wed/sat). If you can recover from a deadlift workout on Wednesday and do Power cleans on Thursday you have the recovery gene of the Gods.
Our lift stats are almost identical - I have about 3 inches and 45lbs on you though Being tall helps the deadlift but hurts the squat and bench #'s.Yea, you must have the recovery genes of a god. You have high taxing CNS lifts 4 days in a 5 day window. I guess you could do it if you took every 3rd wk off completely. I'm only an inch shorter and have long limbs for my size, on your numbers I think you should be able to get up over the 400lb mark pretty easily if you train right. Hell for being 6' and 173lb I could squat at least 425, dead 450, clean 275, and snatch 190 just before going into Specific Prep Workouts to gear up for indoor track. |
|
Again, thanks for the replies.
I think what I'll do for the time being is PCs on mon, DLs and squats on wed, PCs again on fri, and just do squats on sat. I'll see how that goes next week. So this is what it'll look like: Monday chest Flat bench barbell 15 (warm-up), 10, 8, 6, 6 Incline dumbell 10, 8, 8, 6 / Sitting calve raises 10, 10, 10, 10 Decline barbell 10, 8, 8, 6 *Power cleans 8 (warm-up) 5, 5, 5, 5 Flat dumbell flys 10, 10, 10, 10 / Back extensions 10, 10, 10, 10 Pullovers 10, 10, 10, 10 Tuesday back Wide-grip pull-downs 15 (warm-up), 10, 8, 8, 6 Closed-grip pull-ups 10, 10, 10, 10 / 45degree calve raises 10, 10, 10, 10 One-armed rows 10, 8, 8, 6 Hammer Strength rows 10, 8, 8, 6 T-bar 10, 8, 8, 6 / Standing calve raises 10, 10, 10, 10 Wednesday legs Squats 15 (warm-up), 5, 5, 5, 5, 5 Deadlifts 8 (warm-up), 5, 5, 5, 5, 5 Thursday shoulders Military press 15 (warm-up), 10, 8, 8, 6 / Lateral dumbell raises 10, 10, 10, 10 / Sitting calve raises 10, 10, 10, 10 Machine press 10, 8, 8, 6 / Bent-over dumbell raises 10, 10, 10, 10 Shrugs 10, 10, 10, 10 / Front dumbell raises 10, 10, 10, 10 / Standing calve raises Friday arms Barbell curls 15 (warm-up), 8, 8, 8, 8 / Skull crushers 15 (warm-up), 10, 10, 10, 10 / 45degree calve raises 10, 10, 10, 10 Incline dumbell curls 10, 8, 8, 6 / Over-head tricep presses 10, 10, 10, 10 *Power cleans 8 (warm-up), 5, 5, 5, 5 Rope curls 10, 8, 8, 6 / Tricep press-down 10, 10, 10, 10 Concentration curls 10, 10, 10, 10 / One-armed tricep extensions 10, 10, 10, 10 / Back extensions 10, 10, 10, 10 Saturday legs Squats 15 (warm-up), 5, 5, 5, 5, 5 Lunges 10, 8, 6, 6, 4 Stiff-legged deadlifts 10, 10, 10, 10, 10 *Bent-over dumbell raises 10, 10, 10, 10 (weak-point training) |
|
Quoted:
If youre looking for explosive power then the DL/PC type lifts will help, but every other lift wont unless youre adding a velocity component to the lift as well. Maybe try incorperating a plyometric type workout if power/explosive movement is your main concern. I would drop the leg curls/extensions. No need for them. Move the Sat leg lifts to Friday. There is no need to warm-up with 15 reps of power cleans, 8 reps max. All your doing at that point is to be slower and not more explosive and quicker. Curious what your percentages are on the given days and how you would incorporate a plyometric workout? This could lend itself to serious over training and crumbling of the CNS. |
|
Quoted:
Quoted:
If youre looking for explosive power then the DL/PC type lifts will help, but every other lift wont unless youre adding a velocity component to the lift as well. Maybe try incorperating a plyometric type workout if power/explosive movement is your main concern. I would drop the leg curls/extensions. No need for them. Move the Sat leg lifts to Friday. There is no need to warm-up with 15 reps of power cleans, 8 reps max. All your doing at that point is to be slower and not more explosive and quicker. Curious what your percentages are on the given days and how you would incorporate a plyometric workout? This could lend itself to serious over training and crumbling of the CNS. Appreciate the input. Looking back at it, dropping the leg curls/extensions makes sense. I'll do that. Moving the sat leg lifts to friday would make friday just too unbearable. Can't do that. Yeah i wasn't sure how many warm-up reps to do w/ PCs. What weight should i warm up with, i did 155x5 pretty easily last thursday just messing around. As far as percentages go, I don't know. I just move up in weight each rep on almost every exersise and increase the beginning weight as I get stronger. I'm just incorporating PCs twice a week and DLs once a week into a workout I've done for a couple of years and seen good results with. I'm not worried about "over-training" or CNS issues with this program. Of course, I don't do the same workout week-after-week, year-after-year. I switch up exercises, rep schemes, weight, etc. but this is the basic framework. I'm planning on working this program for the next month or two. Then I'll tweak it. My influences are more Arnold than Rippletoe, who seems to be the man around here. I'm more of an ecto-meso and Arnold's techniques/thought processes work the best for me, minus the juice. |
|
Warming-up on PCs 5-8 reps at a wt you could upright row for 4-6 reps with difficulty would be about right if you don't know what your max is. Otherwise, 55-60% of max would be about right.
I meant to say switch the leg lifts of Sat with the other lifts on Friday. If your CNS is down you'll definitely be limiting your gains and explosive development even if you do tweak the workouts every couple of months. |
|
Do your PC as a warm up to the DL. The PC is a small (around 50% for most non elite people that have a decent grasp of it) percentage of your DL so it won't affect the DL you perform afterwards. You won't have to warm up the DL either as the PC does that. That will help get your CNS firing. Don't do SQ and DL on the same day.
Check out Jim Wendler's 5/3/1 here: 5/3/1 There are 3 threads with over 100 pages between them on this site: 3rd Thread for 5/3/1 I've been using it for over 2 years and have yet to see anyone write anything bad about it. It's basic, simple, easy to follow and will provide progression in the long term. Power cleans aren't mentioned in the book much but Jim has been doing them. He does and advocated doing them on the lower body days prior to SQ or DL. Jim Wendler's workout logs You can go back further than 2 pages using the search function. Good lifting! |
|
Quoted:
Again, thanks for the replies. I think what I'll do for the time being is PCs on mon, DLs and squats on wed, PCs again on fri, and just do squats on sat. I'll see how that goes next week. So this is what it'll look like: Monday chest Flat bench barbell 15 (warm-up), 10, 8, 6, 6 Incline dumbell 10, 8, 8, 6 / Sitting calve raises 10, 10, 10, 10 Decline barbell 10, 8, 8, 6 Power cleans 8 (warm-up) 5, 5, 5, 5 Flat dumbell flys 10, 10, 10, 10 / Standing calve raises 10, 10, 10, 10 Pullovers 10, 10, 10, 10 Tuesday back Wide-grip pull-downs 15 (warm-up), 10, 8, 8, 6 Closed-grip pull-ups 10, 10, 10, 10 / 45degree calve raises 10, 10, 10, 10 One-armed rows 10, 8, 8, 6 Hammer Strength rows 10, 8, 8, 6 T-bar 10, 8, 8, 6 / Standing calve raises 10, 10, 10, 10 Wednesday legs Squats 15 (warm-up), 5, 5, 5, 5, 5 Deadlifts 8 (warm-up), 5, 5, 5, 5, 5 Thursday shoulders Military press 15 (warm-up), 10, 8, 8, 6 / Lateral dumbell raises 10, 10, 10, 10 / Sitting calve raises 10, 10, 10, 10 Machine press 10, 8, 8, 6 / Bent-over dumbell raises 10, 10, 10, 10 Shrugs 10, 10, 10, 10 / Front dumbell raises 10, 10, 10, 10 / Standing calve raises Friday arms Barbell curls 15 (warm-up), 8, 8, 8, 8 / Skull crushers 15 (warm-up), 10, 10, 10, 10 / 45degree calve raises 10, 10, 10, 10 Incline dumbell curls 10, 8, 8, 6 / Over-head tricep presses 10, 10, 10, 10 Power cleans 8 (warm-up), 5, 5, 5, 5 Rope curls 10, 8, 8, 6 / Tricep press-down 10, 10, 10, 10 Concentration curls 10, 10, 10, 10 / One-armed tricep extensions 10, 10, 10, 10 / Standing calve raises 10, 10, 10, 10 Saturday legs Squats 15 (warm-up), 5, 5, 5, 5, 5 Lunges 10, 8, 6, 6, 4 Stiff-legged deadlifts 10, 10, 10, 10, 10 *Bent-over dumbell raises 10, 10, 10, 10 (weak-point training) First, I guess I should ask you what your goals are. You are kind of all over the place with this plan and if you are lifting with any kind of intensity it's going to crush you real quick. Power cleans, if done correctly, are not an upper body lift. It mainly targets the posterior chain. |
|
Quoted:
Quoted:
Again, thanks for the replies. I think what I'll do for the time being is PCs on mon, DLs and squats on wed, PCs again on fri, and just do squats on sat. I'll see how that goes next week. So this is what it'll look like: Monday chest Flat bench barbell 15 (warm-up), 10, 8, 6, 6 Incline dumbell 10, 8, 8, 6 / Sitting calve raises 10, 10, 10, 10 Decline barbell 10, 8, 8, 6 Power cleans 8 (warm-up) 5, 5, 5, 5 Flat dumbell flys 10, 10, 10, 10 / Standing calve raises 10, 10, 10, 10 Pullovers 10, 10, 10, 10 Tuesday back Wide-grip pull-downs 15 (warm-up), 10, 8, 8, 6 Closed-grip pull-ups 10, 10, 10, 10 / 45degree calve raises 10, 10, 10, 10 One-armed rows 10, 8, 8, 6 Hammer Strength rows 10, 8, 8, 6 T-bar 10, 8, 8, 6 / Standing calve raises 10, 10, 10, 10 Wednesday legs Squats 15 (warm-up), 5, 5, 5, 5, 5 Deadlifts 8 (warm-up), 5, 5, 5, 5, 5 Thursday shoulders Military press 15 (warm-up), 10, 8, 8, 6 / Lateral dumbell raises 10, 10, 10, 10 / Sitting calve raises 10, 10, 10, 10 Machine press 10, 8, 8, 6 / Bent-over dumbell raises 10, 10, 10, 10 Shrugs 10, 10, 10, 10 / Front dumbell raises 10, 10, 10, 10 / Standing calve raises Friday arms Barbell curls 15 (warm-up), 8, 8, 8, 8 / Skull crushers 15 (warm-up), 10, 10, 10, 10 / 45degree calve raises 10, 10, 10, 10 Incline dumbell curls 10, 8, 8, 6 / Over-head tricep presses 10, 10, 10, 10 Power cleans 8 (warm-up), 5, 5, 5, 5 Rope curls 10, 8, 8, 6 / Tricep press-down 10, 10, 10, 10 Concentration curls 10, 10, 10, 10 / One-armed tricep extensions 10, 10, 10, 10 / Standing calve raises 10, 10, 10, 10 Saturday legs Squats 15 (warm-up), 5, 5, 5, 5, 5 Lunges 10, 8, 6, 6, 4 Stiff-legged deadlifts 10, 10, 10, 10, 10 *Bent-over dumbell raises 10, 10, 10, 10 (weak-point training) First, I guess I should ask you what your goals are. You are kind of all over the place with this plan and if you are lifting with any kind of intensity it's going to crush you real quick. Power cleans, if done correctly, are not an upper body lift. It mainly targets the posterior chain. Lol this workout won't crush you unless you're weak/weak-minded. I run another program that's pretty much all super-sets with some nasty tri-sets and it works every muscle group twice a week. If i typed that one out apparently people's heads would explode, but it's normal to me. Granted, it's not for everyone, but it works for me. My goals are to get stronger and quicker. Simple. |
|
Quoted:
Quoted:
Quoted:
Again, thanks for the replies. I think what I'll do for the time being is PCs on mon, DLs and squats on wed, PCs again on fri, and just do squats on sat. I'll see how that goes next week. So this is what it'll look like: Monday chest Flat bench barbell 15 (warm-up), 10, 8, 6, 6 Incline dumbell 10, 8, 8, 6 / Sitting calve raises 10, 10, 10, 10 Decline barbell 10, 8, 8, 6 Power cleans 8 (warm-up) 5, 5, 5, 5 Flat dumbell flys 10, 10, 10, 10 / Standing calve raises 10, 10, 10, 10 Pullovers 10, 10, 10, 10 Tuesday back Wide-grip pull-downs 15 (warm-up), 10, 8, 8, 6 Closed-grip pull-ups 10, 10, 10, 10 / 45degree calve raises 10, 10, 10, 10 One-armed rows 10, 8, 8, 6 Hammer Strength rows 10, 8, 8, 6 T-bar 10, 8, 8, 6 / Standing calve raises 10, 10, 10, 10 Wednesday legs Squats 15 (warm-up), 5, 5, 5, 5, 5 Deadlifts 8 (warm-up), 5, 5, 5, 5, 5 Thursday shoulders Military press 15 (warm-up), 10, 8, 8, 6 / Lateral dumbell raises 10, 10, 10, 10 / Sitting calve raises 10, 10, 10, 10 Machine press 10, 8, 8, 6 / Bent-over dumbell raises 10, 10, 10, 10 Shrugs 10, 10, 10, 10 / Front dumbell raises 10, 10, 10, 10 / Standing calve raises Friday arms Barbell curls 15 (warm-up), 8, 8, 8, 8 / Skull crushers 15 (warm-up), 10, 10, 10, 10 / 45degree calve raises 10, 10, 10, 10 Incline dumbell curls 10, 8, 8, 6 / Over-head tricep presses 10, 10, 10, 10 Power cleans 8 (warm-up), 5, 5, 5, 5 Rope curls 10, 8, 8, 6 / Tricep press-down 10, 10, 10, 10 Concentration curls 10, 10, 10, 10 / One-armed tricep extensions 10, 10, 10, 10 / Standing calve raises 10, 10, 10, 10 Saturday legs Squats 15 (warm-up), 5, 5, 5, 5, 5 Lunges 10, 8, 6, 6, 4 Stiff-legged deadlifts 10, 10, 10, 10, 10 *Bent-over dumbell raises 10, 10, 10, 10 (weak-point training) First, I guess I should ask you what your goals are. You are kind of all over the place with this plan and if you are lifting with any kind of intensity it's going to crush you real quick. Power cleans, if done correctly, are not an upper body lift. It mainly targets the posterior chain. Lol this workout won't crush you unless you're weak/weak-minded. I run another program that's pretty much all super-sets with some nasty tri-sets and it works every muscle group twice a week. If i typed that one out apparently people's heads would explode, but it's normal to me. Granted, it's not for everyone, but it works for me. My goals are to get stronger and quicker. Simple. My numbers are not that much higher than yours and there is no way I could handle all of that. It's not about being "weak/weak-minded," it's if your CNS can handle that much constant pounding. If you want to get stronger and faster, why not try a straight Westide Barbell conjugate plan. It takes a little thinking to make it work, but it's worked for many of the strongest dudes on the planet. It has max effort days and dynamic effort days. You could do your jumps and/or power cleans on the DE days. Here is a damn good example here: Source: Meso Board Written by Matt Reynolds Max Effort Squat: 1) Max Effort Movement: (Squat or Deadlift Variation:1-3rm, followed by rep work; ex.2x3@80%) 2) Supplemental: Some sort of pull (deadlifts, straight leg deadlifts, Romanian deadlifts, rack pulls, 1-5rm) 3) Accessory: (hamstrings, lower back, abs – pick a handful of exercises for 2-4 sets of 10 reps each) • Glute Ham Raises • Pullthroughs • Hyperextensions • Reverse Hypers • Lat Pulldowns • Hip Abductions • Abs/Obs 4) Sled Dragging Max Effort Bench: 1) Max Effort Movement: (Bench Variation) 1rm, followed by rep work; ex.2x3@80%) 2) Supplemental: Triceps (Board/Floor Presses, 1-3rm) 3) Accessories: (shoulders, lats, triceps, biceps) • Overhead Work • Barbell Rows • Dumbell Tricep Extensions • Biceps Speed Squat Day: 1) Speed Box Squats: 12 sets of 2 reps with 60% best box squat. Very fast and good form. – at the end work up some if you feel good. – 60 sec rest between sets 2) Supplemental:Goodmornings: 5rm 3) Accessory: (hamstrings, lower back, abs – pick a handful of exercises for 2-4 sets of 10 reps each) • Glute Ham Raises • Pullthroughs • Hyperextensions • Reverse Hypers • Lat Pulldowns • Hip Abductions • Abs/Obs 4) Sled Dragging Speed Bench Day: 1) Speed Bench: 9 sets of 3 reps with 60% best bench press. Very fast and good form – 60 sec rest between sets 2) Supplemental: Close grip bench for a 5rm 3) Accessories: (medial delts, lats, triceps, biceps) • Pull-ups or Lat Pulldowns • Dumbell Tricep Extensions • Rear & Medial Delts: Shrugs, High Pulls, Dumbell Cleans, Lateral Raises, Face Pulls – (pick 1-2 exercises for 4-6 sets total) • Biceps |
