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