I’m in a similar boat as droshan. Here is what I’ve come up with:
ME Lower:
Suited squats
Deadlifts
GHR
DE upper:
Clean n jerks
incline bench with chains
weighted pullups
dips
DE lower:
Snatches
raw box squats with chains
good mornings
calves
ME Upper:
bench press
military press
bent over row
pulldowns
If any of the authors want to write an article about similar routines I think they wold be a huge hit. ANy help with this? I switched the DE bench with inclines is that ok?
Also I need advice with a goal
I can dead like 330+ish I did 330 like it was easy in competition at 155. I can squat like 240 and bench 180
In a year from now at a weight of 165 is it feasable that I will dead 405+ squat 315+ and bench 200+?
Are you presing the incline benches fast??? Or repping them?
Also, I think you should probably have the oly lifts first on each day, it’s not that hard doing a workout after them, but if you don’t come into thm fresh it’ll have a negative impact on them.
[quote]Hanley wrote:
Are you presing the incline benches fast??? Or repping them?
Also, I think you should probably have the oly lifts first on each day, it’s not that hard doing a workout after them, but if you don’t come into thm fresh it’ll have a negative impact on them.[/quote]
fast incline benches. alright I’ll switch that around. Do you think this routine is passable?
Do I actually need to ad in ab work? I’m on limited time in the weightroom and abs seem like they get hit with olympic lifting.
I understand Military press to be strict overhead pressing while seated.
Strict over pressing is great, but I think it needs to be done while standing because there are benefits to the rest of the body
I generally do clean and press (not clean and jerk) on both ME and DE squat day. If I’m working really heavy I do push press instead of strict press, or just do cleans.
I do full cleans however. If you do power cleans you obviously can’t expect to make any gains on the squatting motion, and you’d have to dedicate more effort to squatting. But full cleans have transformed my squat and keep my deadlift up to par as well.
Caveat: I don’t compete. Depending on what you compete in, you’d want to specialize.
Looks like a solid routine. Plenty of good exercises and not much fluff. The one big problem I see is that unless youre already competent at the olympic lifts you’re going to have a pretty tough time improving on them only doing each one once a week.
[quote]HOV wrote:
I understand Military press to be strict overhead pressing while seated.
Strict over pressing is great, but I think it needs to be done while standing because there are benefits to the rest of the body
[/quote]
Military Press is done standing with your feet together, with strict pressing. The feet together thing is what gave it the Military portion of the name.
[quote]Gatti wrote:
Looks like a solid routine. Plenty of good exercises and not much fluff. The one big problem I see is that unless youre already competent at the olympic lifts you’re going to have a pretty tough time improving on them only doing each one once a week.
[/quote]
I used to do them once a week. added 40 pounds to my clean n jerk and 25 to my snatch in 3 months. I’m not worried about them to much (don’t compete in olympic lifting…yet). I just don’t want to neglect them because I will be competing in OL…one day. But for now just powerlifting.
[quote] Matt wrote:
HOV wrote:
I understand Military press to be strict overhead pressing while seated.
Strict over pressing is great, but I think it needs to be done while standing because there are benefits to the rest of the body
Military Press is done standing with your feet together, with strict pressing. The feet together thing is what gave it the Military portion of the name.[/quote]
[quote] Matt wrote:
zephead4747 wrote:
Should I do pause flat bench for my dynamic day or regular inclines?
Try both and see what works better.[/quote]
k. I’m a huge fan of dumbell inclines, bu I never feel like my chest is doing any of the work unless I’m flat benching with a wide grip. I’ve been having shoulder problems again and maybe that would help.
ha I looked at your pictre, although you can’t see them I’m wearing black chucks during my deadlift also.