Yet Another Routine

[Richmond_Hrvat]

So I reached my goals of a 500 deadlift and 405 squat and have new goals with more power in mind. I have a new log with all my thoughts, but basically...

Goals of new routine: focus on power development and athleticism, building absolute strength more slowly.

I will also have more days a week to lift soon. So without further ado...

Day 1

Back Squat
Bench Press
Push Press
BOR


Day 2

Deadlift
Front Squat
High Pull
Power Clean



Day 3

Snatch-Grip Overhead Squat
Snatch-Grip High Pull
Snatch
Pullups


Once my shins heal I'll be doing sprinting as well. Tear it up.

 

[Klotz]

Damn. The Croat is stronger than me.

Looks like a good routine.

 

[vision1]

looks really good.

Might want to put the bench/pushpress day in the middle so that your lowerbody has more rest.

 

[Zerocrew1984]

if someone hits those numbers, should they be posting routine threads?

 

[vision1]

if someone hits those numbers, should they be posting routine threads?

Ya, I probably shouldn't even be in here.

 

[Richmond_Hrvat]

if someone hits those numbers, should they be posting routine threads?

I respect you guys.

 

[Zerocrew1984]

i meant it more as you are strong. you know what you need to do.

 

[Mark Limbaga]

what would be you set/rep scheme?

 

[Richmond_Hrvat]

Day 1

Back Squat 5x5
Bench Press 3x5
Push Press 3x5
BOR 2x8


Day 2

Deadlift 5x3
Front Squat 5x5
High Pull 3x5
Power Clean 5x3



Day 3

Snatch-Grip Overhead Squat 2x12
Snatch-Grip High Pull 3x5
Snatch 3x3, 3x1
Pullups 2xfailure

That's what I'm thinking right now.

 

[takeahnase]

Snatches first on day 3, then snatch high pulls, then overhead squats if you want to do the squats with somewhat heavy weight.

Power cleans, high pulls and deadlifts on the same day is impossible if you want to use any kind of intensity.

My suggestion:

Day 1

Bench Press 3x5
Back Squat 5x5
BOR 2x8

Day 2

Power Clean 5x3 or (High Pull 3x5 and 5x3 Deadlift)
Push Press 3x5
Front Squat 5x5

Day 3

Snatch 3x3, 3x1
Snatch-Grip High Pull 3x5
Snatch-Grip Overhead Squat 2x12
Pullups 2xfailure

 

[Richmond_Hrvat]

Anyone else support that change? Could you explain that Tak?

 

[w0cyru01]

Anyone else support that change? Could you explain that Tak?

Since your goal is explosiveness (I think that's what you said you wanted...to hit harder, be better at rugby) I would put the explosive movements first on your days.

I would go with what Tak has...less volume will let you go with a higher intensity

 

[ThinkGreen]

I wouldn't have push press and bench on the same day personally, but maybe that's just me. You should also put snatches 1st on your 3rd day I think

 

[Gavin LeFever]

don't do chins to fail unless you can only do 3 or less.

 

[takeahnase]

Snatches first on day 3, then snatch high pulls, then overhead squats if you want to do the squats with somewhat heavy weight.

Power cleans, high pulls and deadlifts on the same day is impossible if you want to use any kind of intensity.

My suggestion:

Day 1

Bench Press 3x5
Back Squat 5x5
BOR 2x8

Day 2

Power Clean 5x3 or (High Pull 3x5 and 5x3 Deadlift)
Push Press 3x5
Front Squat 5x5

Day 3

Snatch 3x3, 3x1
Snatch-Grip High Pull 3x5
Snatch-Grip Overhead Squat 2x12
Pullups 2xfailure

Comments: Put PP and Bench on different days, so that every day has an overhead and doing bench and PP one day may not make much sense. Full movements (e.g. full snatch) are first, because they are the most explosive and require the most technique, so you want to be fresh. Deadlift and power clean on the same day is too much.

 

[Donut62]

I kind of agree with Tak, IMHO doing deadlift, high pulls, AND power cleans on the same day is going to be a bit much. If it was me, I do it exactly as Tak outlined above. I don't like high pulls, but I know Andy Bolton and quite a few other guys do them before deadlifting.

 

[Monger]

I like what takeahnase posted.