Critique my Routine

[Disco]

Hi, I have lifted for around 10 months 2010 before an injury sidelined me, for over a year. I am now fully healthy and and have lifted for 10 months in 2012 and want this year to be all about strength before I head back into boxing/mma.

My goal is strength and power. I joined the Olympic Weightlifting club for the fun, so although I will be doing a lot of it, (including competing) it isn't my main goal, just something that I really enjoy and want to get better at.

I go a a very busy gym that is very convenient for me. I sometimes can't get access to a squat rack or a bench press. Everything else is usually fine.

I am just nearing the end of my beginner progression, I still can put the weight up every 1-2 lifts, although I am stalling on my bench and press.

I don't have a set routine, but a general plan. I have basically my lifts into three sections which are

Basic compound (High Bar back squat, front squat, deadlift, clean and jerk, snatch)
Arm compound (Press, Bench)
Assistance (chins, back extension, planks, shrugs)

Examples are from most frequent to least frequent.

Monday
Basic compound
Arm compound
Assistance

Tuesday
Snatch Class at the club
Assistance
(Possibly an arm compound or another assistance if light session)

Thursday
Clean and Jerk at the club
Assistance
(Possibly an arm compound or another assistance if light session)

Friday
Basic compound
Arm compound
Assistance

Because it rotates I thought it would help if I gave my last two full weeks (last two weeks were interrupted due to a sunday competition)

Monday
Deadlift 2x3
Press 3x5
Chin ups

Tuesday
Snatch Skills
Shrugs 5x5

Thursday
C&J Skills
Press 3x5
Plank till failure twice

Friday
Front Squat 3x5
Bench Press 3x5
Chin ups 3x5

Monday
HB Back Squat 3x5
Bench Press 3x5
Back Extension 3x10

Tuesday
Snatch Class
Shrugs 5x5
Plank till failure Twice

Thursday
C&J Class
Back extension 3x10

Friday
Front Squat 3x5
Press 3x5
Plank till failure twice

So I was just after any feedback. I sometimes get a little frustrated that I can't do more Back Squats, I try to do them at least once a week but I probably only average 2 times per 3 weeks. And I can always do Front Squats whenever I want. I have never done rows because of the pressure they put on my lower back, I do dumbell rows occassionally, but going over my spreadsheet the last time was the 20th of November. I know 4 sessions is a lot, but Tuesday/Thursday skills classes are usually light, and especially planks afterwards barely can count as an exercise, but I suck at them which is why I keep at it. I am not not afraid of missing a session if I have to, which is rarely.

So, yeah, let me know what you think...

[Tosa]

Actually, if you're not doing any other activities, it looks fairly low volume.

And you could just say "Pressing exercise". It sounds better.

If you're interested in Olympic lifting, and have access to a gym and coaching, why not go the route of a dedicated oly routine? Extra practice with the Snatch and C&J would be beneficial. Plus it would give a clear set of priorities to build your S&C work around.

[Disco]

Well, I play friendly tennis on Wednesday, and I fish/golf/ tennis on weekends. And the Olly sets are proper workouts, not like we are hitting the bar only, we just rarely go near a max lift.

Definitely take your point about 'pressing exercises' lol I had a blank when I was writing this post trying to come up with names for the 'groups'.

There are some small reasons why i dont do an olly routine, but the main one is reason I tend to 'burn out' my interest in sports fairly quickly, eg when I trained for my boxing debut after it I didn't go near a bag for 3 months and never really got back into things. I was getting bored of lifting for a while but the olympic club really revitalised. However you have a very good point and I'll check out some of the catalyst routines to see if there are exercises I can transfer over.