[quote]skrying wrote:
Now that school has started back up I can’t get to the gym more than twice a week, for about 30-45 minutes each time. I had worked hard for about 12 weeks straight, then took a week off. I’m thinking about doing the following for the next 4-8 weeks:
Monday (strength):
5x5
Incline Bench Press
Bent-Over Row
Squat or Overhead Squat
Deadlift or Sumo-Deadlift
ab work
Friday (power):
5x5 or 3x8
Power Clean
Hang Snatch
Snatch w/High Pull
Push Press or standing DB Shoulder Press
ab work
My questions are, does this look balanced, i.e. am I hitting every muscle group I should? Do my reps look ok for what I want (strength & power)? Any other comments?[/quote]
Not horrible…I would mix it up a bit more…
Something like this:
Day 1:
Hang Snatch (5-4-3-2-1)
Deadlift (10-15 singles)
Bent Over Row (65)
Weighted Pullups (38)
Hanging Pikes (with weight if needed, do 10-15 singles)
Day 2:
Full/Power Clean and Jerk (5-4-3-2-1)
OH Squat (8-7-6-5-4-3-2-1)
Incline Bench (10-15 singles)
Weighted Dips (3*8)
Pulldown Abs (5 sets of 10)
The breakdowns (5-4-3…) are pyramids basically… start with a lighter weight and progressively get heavier… So its as if you are warming up and then get to your max (or near it) at the end of each cycle.
For the singles, pick your number yourself… for those specific exercises I would say don’t go below 10.
After your first exercises you should be pretty warm and ready to go (they’re full body so you shouldn’t complain…bitch 
)
So start off pretty heavy, but don’t exceed I would say your 3 rep max… if you really maxed out everytime you risk burning out. I don’t know how you specifically respond to that kinda stimulus…some can handle it some can’t. So 3rm just to be on the safe side.
Sure you have a lot of rest time in between workouts (by the way…please please please get some gpp in you’ll hate yourself if you don’t…check out CW’s articles on that (gpp asap, 100reps to hypertrophy))
You’re probably training for looks, so the more sets the better, not neccessarily the heavier… at a 3 rm you’re already going heavier than 90% of the usual gym goer’s.
What I want you to do is to try this lil’ trick I picked up. Somewhere along set 5-6, drop the weight 10 or so pounds… and cut your rest period in half.
(by the way I don’t like using rest periods any longer than 60s…but thats up to you)
So imagine, you’re using slightly less weight but your rest period is cut in half… your conditioning skyrockets please believe. Next training program you go on you’re work capacity is PRIME… which means you can do more work, which means you can get better.
Oh, and don’t rest any longer between exercises than it takes you to make it to the next station… you’re not a little girl…
So take the panties off, throw away the training bra and just lift.
I think I covered everything…I dunno…if you have any questions you’re at the right place 
Good luck with school.
-Xen Nova