I'm trying to incorporate some oly movements into my routine

[BOLT.]

But dont think I can with my current set-up. Here it is right now

Monday: Chest, Delts

Bench Press - 4x4
Inclined DB Press - 4x8-12
DB Alternating Front Raises - 2-3x6-12

Wednesday: Legs

Squat - 5x5
SLDL - 2x10

Thursday: Back, Arms

One-Arm DB Rows - 4x10
BB Curls - max reps with 5's, 2.5's, then two with just 25's (4 sets)
Skull Crushers - 3x8-12



There's not really any days that cleans could go into without affecting other workouts. Does anyone have any good ideas as to how to incorporate olympic lifting movements in a split routine? I know I could do it if I made it a fullbody routine.

[HumanHorrorFilm]

could add in Power Clean and Jerks on your shoulder day, front squats on leg days, or full cleans.

[BOLT.]

I would have to move Wednesday's workout to Thursday then and that workout to Friday. I'd also have to sacrifice something on Monday's workout.

[BOLT.]

Here's what I'm considering

3x a week fullbody. Set weight on all exercises.

Monday

Squat 4x5
Bench Press 4x4
Clean and Press 4x2

Wednesday

SLDL 3x10
Inclined DB Press 3x8-12
One-Arm DB Row 4x10

Friday

Squat 4x5 (90% of Monday's 5RM)
Bench Press 4x4 (90% of Monday's 5RM)
Clean and Press (90% of Monday's 2RM)

[eatsleephate]

It's like you're hardly even working out. Your "Back" day consists of only 1, poor actual back movement?

Cleans on back day. OHS on leg day, along with actual, ATG squats (I hope).

[crupiea]

I agree, you have plenty of room in there for a full routine. You might want to consider something a bit more. Here is an expample of my current split. I will lift one day, then the next day run. The next day is off.

Workout1
Power Snatch
Snatch
Snatch Pull
Push Press
Back Squat

Workout 2
Pwr Clean/ Front Squat/ Pwr Jerk
Clean and Jerk
Jerk from Rack
Clean Pull
Front Squat

Workout 3
Snatch
Clean and Jerk
Snatch High Pull
Clean Low Pull
Press
Squat

Eat alot, sleep. repeat.

[scott_donald]

balance is wrong on current routine....

what do you want form the routine... whats your weaknesses...

[Ibanez]

Depending how committed you are I would only suggest, the Power movements, and a pull.

[BOLT.]

Ok, allow me to explain the imbalance on the routine I first posted.

I designed that based on what I thought I could make consistent improvement on. I only work legs once a week that's because each session I could add an easy 5-10lb on squat and 5lb on SLDL and if I kept that up for a long time I'd get a lot stronger. For upper body I had it split up that way because I found I could make consistent progress on all the upper body lifts I did having it set up that way. Here is an IA-based routine I'm thinking about right now. But I still am dealing with the issue of incorporating oly movements.

Day One:

Bench Press 3x10
Inclined DB Press 3x10
Front Raise 4x8-15
Skull Crushers 3x8-12

Day Two:

One-Arm DB Row 3x10
Pull-ups 3x max reps
BB Curl 3x10

Day Three:

Squat 3x6
Front Squat 1x10
SLDL 2x10

[scott_donald]

Ok, allow me to explain the imbalance on the routine I first posted.

I designed that based on what I thought I could make consistent improvement on. I only work legs once a week that's because each session I could add an easy 5-10lb on squat and 5lb on SLDL and if I kept that up for a long time I'd get a lot stronger. For upper body I had it split up that way because I found I could make consistent progress on all the upper body lifts I did having it set up that way. Here is an IA-based routine I'm thinking about right now. But I still am dealing with the issue of incorporating oly movements.

Day One:

Bench Press 3x10
Inclined DB Press 3x10
Front Raise 4x8-15
Skull Crushers 3x8-12

Day Two:

One-Arm DB Row 3x10
Pull-ups 3x max reps
BB Curl 3x10

Day Three:

Squat 3x6
Front Squat 1x10
SLDL 2x10

what are you lifting for??? i still think the balance is wrong...

[J.L.C.]

It's really difficult to become proficient and progress with oly lifts on a bodypart split.

To get good at o-lifting, you have to o-lift.

Many training programs of other performance athletes (throwers, sprinters, etc) incorporate oly movements - but they definitely aren't using bodypart splits to organize the training.

[BOLT.]

what are you lifting for??? i still think the balance is wrong...
I'm not lifting for anything but myself.

It's really difficult to become proficient and progress with oly lifts on a bodypart split.

To get good at o-lifting, you have to o-lift.

Many training programs of other performance athletes (throwers, sprinters, etc) incorporate oly movements - but they definitely aren't using bodypart splits to organize the training.

I understand that but it seemed to me I could just add one oly movement but you're right because they are fullbody movements so it's almost impossible to work them in without it being all off balance.

Right now it's between this IA bodybuilding-based routine or a 3-day week fullbody routine I made that incorporates the clean & press.

[BOLT.]

Ok lol sorry about the confusion but now I've decided that right now I'm not going to do olympic lifts I'm going to focus on a more hypertrophy-specific program based on one of IA's programs. Let me know if you think it's any good.


Monday

Bench Press 3x5
Inclined DB Bench Press 4x10
Skull Crushers 3x8-12

Wednesday

Squat 3x5
SLDL 2x10
Pull-ups 4 sets to failure (2 minutes rest)
BB Curls 2x10

Friday

Inclined Bench 3x10
DB Shoulder Press 3x10
DB Alternating Raise 3x10

Yes, I work chest and delts twice a week and legs/back only once but I can keep progress every Wednesday and steady progress on Mondays/Fridays.