OK so here is my revamped program, please let me know what you think.
power cleans 5x3
hang clean and press 5x3
dead lift 5x3
In order to shift my workout up, what I do is everytime i do bench, I do a different type of bench. I rotate flat, incline, decline and db bench. For dead lifts i do sldl romanians and full deads. For squats i do atg, parallel, and front squats. For military i do standing and sitting.
does it look good? what can be improved? thanks
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. :)
^^^ Good response.
If you did go through with the original workout as posted, you would be overtrained/burned out after a week or maybe two.
I agree with what Andrew said. If you don't pull and just push you are asking for trouble, especially with all the compounds and olys you've got. Compounds and olys are great, but you can't have a routine based solely on them when it's in that kind of rep/set range.
Actually, if the entire routine was JUST multi-joint/full body movements I wouldn't necessarily even bother with the push/pull balance. In snatch an cleans there is ample pull movement to counter the push... especially when you consider that the "push" is virtually nothing if done correctly. However, any time I see the bench press my ears perk up. Even overhead pressing involves enough stabilization that if done by itself it won't cause any harm. The back is still very active in holding a bar overhead. But in the bench... it is such a quirky little lift that I feel like people need to stack up on the pulls to avoid some common pitfalls.
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