Thread: New workout
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Old 07-08-2008, 08:59 AM
Andrew.cook Andrew.cook is offline
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Join Date: Jun 2008
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It looks pretty imbalanced to me, though I like the incorporation of all the Olympic lifts.

My thoughts, take them or leave them...

Olympic lifts take a big toll on your body. Moving weight very quickly through the largest range of motion possible is tough work. In fact, a much lighter clean may take much more energy than a heavier deadlift, and will likely hit your body in a much more significant way.

Drop your Oly work to two days a week. Day one being Clean and push press/jerk whatever. And day two being a snatch.

Incorporate some form of upper body pull work. In fact, try to balance it out so that every pressing movement has a pulling movement to counter it. I would even go so far as to say that if you are doing 3 sets of pressing, do at least 4 sets of pulling. I can not state strongly enough that rows/pull-ups are as essential as squats, and should rank higher on your priority list than bench press. Trust me now, thank me later.

Dead lifting twice a week is tough by itself, but incorporating Oly lifts (which all start out as a light dead lift anyway) will absolutely kill you. Drop your deadlifts down to once a week. In fact, I would suggest varying your starting pull height week to week. Aim to pull from the floor no more than 50% of the time. This will allow you to use a little more weight in the higher pulls, work your grip, place a little added stress on your traps and upper back and will still carry over to the pulls from the floor quite well.

In fact, now that I'm looking at it, you can get away with most of your other planned lifts twice a week, but I would not use the same intensity/rep ranges for ever workout. Perhaps adopting a more West Side Barbell philosophy and working the first roung in the 5x3 rep range and the second round in 2x10 or something. Basically it can become counter productive to try to get in there and grind out the same work over and over in a week. Besides, it is boring.
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