Ok, I just put this together a few mins ago, looking for a new routine, I currently train every other day focus on bench, rows, deads, squats, C&J, Snatch, Im just looking to shake things up a bit.
19 yrs old
This is influenced by westside, with the OLs incorperated and a few BB exercises to focus on some weak spots in my physique.
Squat (PL) (max effort)
Good Mornings or RDL 3 sets
Front squat (OL) 2 sets
Claves(BB) 2 sets
Abs(crunches/situps) 2 sets
Adductor/Abductor(BB) 4 sets
Flat bench (max effort)
Pullups 3 sets
Rows 3 sets
Incline 3 sets
Bis/Tris(BB) 4 sets
Shoulders(BB) 2 sets
Clean & Jerk
Speed Bench 50% 1RM, 8x3, vary grips
Hanging Leg Raises 2 sets
Any suggestions, comments, or questions are welcome.
Looks fine for exercise selection. You may want to periodize load over a few weeks or vary load/reps each session.
Yea I have been trainign for a while, I don't normally plan out weigth and reps, I usually go by instinct and vary reps and wieghts every workout, but I do make sure I am constantly progressing.Originally Posted by MixmasterNash
Thats a strong lookin routine in my opinion, Oly lifts are taxing though I personally could never do PLing and OLing at the same time but if thats your fancy do it up brother!
Thanks, Yea they are taxing, but I don't plan on using max weight for them, maybe 65-70%, they are kind of taking the place of Lower Body Dynamic effort if this were a true PLing routine.Originally Posted by KevinStarke
Sounds good to me man, should get real strong with that split.
I'm with MMN, maybe use your oly day with one of the big lifts and do an amount of accessory work, alternate each cycle? Maybe be swap out your front squats for over head squats, and cleans somewhere on upperday.
I totally agree w. Mix. If it were me, I'd be changing the ME exercise at least every two weeks (and the aux. exercises a little less frequently), and put another day off in that rotation.
A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2