Yet Another Routine

Discussion in 'Strength & Conditioning Discussion' started by Richmond_Hrvat, Apr 9, 2008.

  1. Richmond_Hrvat Seauxthern Dead

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    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.
     
  2. Klotz Shalom

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    Damn. The Croat is stronger than me.

    Looks like a good routine.
     
  3. vision1 Purple Belt

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    looks really good.

    Might want to put the bench/pushpress day in the middle so that your lowerbody has more rest.
     
  4. Zerocrew1984 Banned Banned

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    if someone hits those numbers, should they be posting routine threads?
     
  5. vision1 Purple Belt

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    Ya, I probably shouldn't even be in here.
     
  6. Richmond_Hrvat Seauxthern Dead

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    I respect you guys.
     
  7. Zerocrew1984 Banned Banned

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    i meant it more as you are strong. you know what you need to do.
     
  8. Mark Limbaga Amateur Fighter

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    what would be you set/rep scheme?
     
  9. Richmond_Hrvat Seauxthern Dead

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    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.
     
  10. takeahnase watching the swarm

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    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
     
  11. Richmond_Hrvat Seauxthern Dead

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    Anyone else support that change? Could you explain that Tak?
     
  12. w0cyru01 Purple Belt

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    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
     
  13. ThinkGreen Der √úbermensch

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    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
     
  14. don't do chins to fail unless you can only do 3 or less.
     
  15. takeahnase watching the swarm

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    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.
     
  16. Donut62 Black Belt

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    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.
     
  17. Monger Chronically Injured

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    I like what takeahnase posted.
     

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