TrinitronMaximu
Orange Belt
- Joined
- Feb 4, 2008
- Messages
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Alright so I've been on my current routine for a little over 10 weeks and am ready to switch to a new routine. It's basically the routine found here with Oly lifts added in. I'm thinking a 3-day split like this:
Monday:
Squat 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Bench 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Power Clean 8x1 Ramping weight to top set of 1 (5lbs over last weeks top lift)
Assistance: 2 sets of weighted hypers and 4 sets of weighted sit-ups
Wednesday:
Front Squat 4x5 First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again
SOHP 4x5 Ramping weight to top set of 5
Deadlift 6x3 Ramping weight to top set of 3
Assistance: 3 sets of sit-ups, 3 sets of towel chins
Friday:
Squat 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Bench 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Power Snatch 8x1 Ramping weight to top set of 1 (5lbs over last weeks top lift)
Assistance: 3 sets of close-grip bench (5-8 reps), 3 sets of barbell curls and 3 sets of triceps extensions (8 reps)
Here's a few questions I have:
-Is it bad that I have no rowing exercises or will the olympic lifts take care of that?
-What is a good substitute for dips? For whatever reason I can't do them without considerable pain, so I'm thinking push press, floor bench, or pushups
Let me know what you think, thanks!
Edit: replaced dips with close-grip bench, lowered sets on oly
Monday:
Squat 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Bench 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Power Clean 8x1 Ramping weight to top set of 1 (5lbs over last weeks top lift)
Assistance: 2 sets of weighted hypers and 4 sets of weighted sit-ups
Wednesday:
Front Squat 4x5 First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again
SOHP 4x5 Ramping weight to top set of 5
Deadlift 6x3 Ramping weight to top set of 3
Assistance: 3 sets of sit-ups, 3 sets of towel chins
Friday:
Squat 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Bench 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Power Snatch 8x1 Ramping weight to top set of 1 (5lbs over last weeks top lift)
Assistance: 3 sets of close-grip bench (5-8 reps), 3 sets of barbell curls and 3 sets of triceps extensions (8 reps)
Here's a few questions I have:
-Is it bad that I have no rowing exercises or will the olympic lifts take care of that?
-What is a good substitute for dips? For whatever reason I can't do them without considerable pain, so I'm thinking push press, floor bench, or pushups
Let me know what you think, thanks!
Edit: replaced dips with close-grip bench, lowered sets on oly