I've started a new routine and will keep my progress here. My goals are mainly to get stronger, but also to get bigger, and maybe more lean. Right now I am 15, 5'10", 165 lbs, 11%bf.
Here are my lifts from my last two workouts:
Squat 175x3 (worst lift)
Overhead strict press 105x3
Dips BW+25lbs x 8 (just started these)
Skull crushers 75 x 6
Chins BW +25lbs x 4
Bent over barbell rows 135x6
Powercleans 115 x 3
Dumbell clean and press 80 lb dumbells x 3
Hang from chin bar with 75lbs around waist for about 30 seconds
Decline weighted situps 50lbs on chest x 10
Here's the routine I've currently been doing for 2 weeks:
Warmup with hyperextensions and low weight squats building up.
Optionally 1x1-8 front squats
Optionally 1x1-6 SLDLs
Bent over barbell rows 3x2-6
Overhead press 2x1-6
Optionally Db bench press 1x2-6
Optionally dips 1x4-6
Weighted decline situps 1x2-10
Optionally side bends 1x2-8
Optionally one set of grip work
Warmup with light dips and chins and hypers
Powerclean 4 or 3 setsx1-5 reps
Weighted dips 4 or 3 setsx2-8 reps
Optionally Skullcrushers 1 or 2x2-8 reps
Optionally chins 1x4-8
Optionally dumbell rows 1 or 2x4-10
Rotor cuff exercise 1x6-10
Optionally arm wrestle exercise (its a wierd one) 1x4-8
Weighted decline situps 2x2-8
Side bends 1 or 2x2-8
Weighted hyperextensions 2 or 3x4-10
1 or 2 sets of grip work
Optionally front squats 1x4-8
Optional exercises I do only if I feel like I need the work.
I realize this is alot for one workout, that's why I have a week between them. Some muscles, such as hamstrings, lowerback, and traps need that long to recover on this routine. I have a good high cal high protein diet and usually at least 7 hours of sleep. I'll keep to this routine for a while and see what results I get.
I was on a similar one before, but hurt my back and couldn't lift for 2 months. Since then I've built my lifts back up close to what they used to be.