Done over 2 weeks. Main goal is power, secondary goal is size
Day 1, 3: Pretty heavy, though not to failure. Plenty of rest
Clean and Jerk 5x1
Back Squats 5x3
BB Incline Bench 4x4
Bent-over BB Row 4x4
Day 2, 4: Same
Snatch 5x1
Deadlift 4x3
Romanian deadlift feet together 1x12
Romanian deadlift feet shoulder spread 1x12
Sumo deadlift 1x12
Dips 3x12
Wide grip pull-up 1x12
Parallel pull-ups 1x12
Chin-ups 1x12
Day 5: Extremely light stuff here. Short breaks
Neck work 1x20 each way
Shrugs 1x15
External rotator cuff 1x20
Susprinatus (sp?) crunch 1x20
Total Gym face pull 1x12
Lateral delt fly 1x12
Hanging leg raises 1x15
Oblique crunches 1x15
Crunches 1x15
Hyper extensions 1x20
Standing calf raises feet close together 1x20
Standing calf raises feet shoulder apart 1x5 (heavy)
Standing calf raises feet far apart 1x20
Seated calf raises feet shoulder apart 1x10
Shin calf raises 1x12
Plank
Side planks
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Results 1 to 7 of 7
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09-18-2007, 08:14 PM #1With my 89 vision
- Join Date: Jan 2007
- Location: United States
- Age: 36
- Posts: 5,074
- Rep Power: 3158
How's this fullbody/olympic program?
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09-19-2007, 08:49 AM #2
The sessions don't look very balanced to me. There also isn't very much volume on the classical lifts. Unless your technique is already very sound it will be hard to progress on 10 reps a week.
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09-19-2007, 11:09 AM #3Olympic Lifter
- Join Date: Nov 2004
- Location: Texas
- Age: 43
- Posts: 3,847
- Rep Power: 2111
Very excessive. Day 5 is worthless, and days 2/4 have too much redundant stuff. Too much to fully recover from.
"However, the strength of the hamstring muscles is crucial to fully exploit the strength potential of the quads and ultimately the vertical force that the athlete is able to impart to the barbell." - Andrew Charniga, Jr.
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09-19-2007, 05:00 PM #4Registered User
- Join Date: Jan 2003
- Age: 40
- Posts: 1,726
- Rep Power: 488
The program should revolve around practicing the classic lifts. Your program is mostly deadlift variaties and upper back lat stuff. Calf raises are pretty much useless for olifting. Learning the pull correctly is way more important than deadlifting.
A better program would be to start with a classic lift, then do a pull variant, then a squat. You could also through in some overhead work like presses.
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09-20-2007, 08:49 AM #5Registered User
- Join Date: Dec 2006
- Location: New York, United States
- Age: 35
- Posts: 5,917
- Rep Power: 7285
What are your lifts like?
The program would vary depending on your strengths/weaknesses.
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09-23-2007, 09:18 AM #6Biggus Pennus
- Join Date: Jan 2007
- Location: Long Beach, California, United States
- Posts: 1,467
- Rep Power: 1306
i dont see the need for three types of pullups and 4 types of deadlifts in one workout
lower the exercise count, you dont need so many
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09-23-2007, 09:39 AM #7KNEES GO PAST TOES
- Join Date: Aug 2005
- Age: 37
- Posts: 18,911
- Rep Power: 4185
look up the programs here:
www.mikesgym.org
look up there basic programs, lots of good info there.'Prior to the Department of Education, there was no illiteracy'
- Stizzel
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