Pure compound routine advice?

[Steel-Spevenburg]

For a number of reasons I'm trying to simplify my workout for time and to focus on building strength/size. I want to boil it down to the big compound lifts, but where I need advice is how to split them up so I get the most out of my routine and don't overtrain--since compound moves work more than one muscle group. Here's my initial plan for tweaking:

[a]
Flat barbell bench*
Weighted dips
Clean & press
Military press


Wide pullups
Bent over BB rows
Squats*
Deadlifts

SETS/REPS: 3x10 wk1-2, 3x8 wk3-4, 3x6 wk5-6, 3x4 wk7-8, off wk9. Increasing weight progressively
3 days/week, with one rest day in between (and off or cardio on sat/sun)
*bench will be changed up for incline bench & decline
*squats will be changed up with front squats and box squats

Have at it! What should I do different?

 

[moya]

swap squats with clean and press (or better, jerks because youre alraady pressing) .... squats and deads on the same day isnt the best idea...

 

[JDid23]

For a number of reasons I'm trying to simplify my workout for time and to focus on building strength/size. I want to boil it down to the big compound lifts, but where I need advice is how to split them up so I get the most out of my routine and don't overtrain--since compound moves work more than one muscle group. Here's my initial plan for tweaking:

[a]
Flat barbell bench*
Weighted dips
Clean & press
Military press


Wide pullups
Bent over BB rows
Squats*
Deadlifts

SETS/REPS: 3x10 wk1-2, 3x8 wk3-4, 3x6 wk5-6, 3x4 wk7-8, off wk9. Increasing weight progressively
3 days/week, with one rest day in between (and off or cardio on sat/sun)
*bench will be changed up for incline bench & decline
*squats will be changed up with front squats and box squats

Have at it! What should I do different?

BTW, my stats:
25yo, lifting for 7 years
5'8" 155lbs 10-12%bf

I agree with moya that if you have clean and jerks you don't need pressing. I would also split it up so you're doing JUST cleans and JUST military press. Also, do deadlifts and squats first as those are the exercises that are going to take the most out of you. This is also just me, but maybe swap pullups and dips because at least for me doing dips directly after bench makes it harder to do more and vise versa with pullups/rows (they're essentially working the same muscles).

 

[Steel-Spevenburg]

I agree with moya that if you have clean and jerks you don't need pressing. I would also split it up so you're doing JUST cleans and JUST military press. Also, do deadlifts and squats first as those are the exercises that are going to take the most out of you. This is also just me, but maybe swap pullups and dips because at least for me doing dips directly after bench makes it harder to do more and vise versa with pullups/rows (they're essentially working the same muscles).

REVISED:

[a]
Squats*
Flat barbell bench*
Weighted dips
Military press


Deadlifts
Clean & (split) jerk
Wide pullups
Bent over BB rows

I'm fine doing pullups & rows together, and bench & dips together. I'd rather get more of the same bodypart in on the same day so I have longer recovery time in between.

So I split up the squats and deadlifts and moved them to the front, but normally I only do my heavy leg workout 1x/week--this would have me doing legs 3x/week. That doesn't seem right?

 

[JDid23]

REVISED:

[a]
Squats*
Flat barbell bench*
Weighted dips
Military press


Deadlifts
Clean & (split) jerk
Wide pullups
Bent over BB rows

I'm fine doing pullups & rows together, and bench & dips together. I'd rather get more of the same bodypart in on the same day so I have longer recovery time in between.

So I split up the squats and deadlifts and moved them to the front, but normally I only do my heavy leg workout 1x/week--this would have me doing legs 3x/week. That doesn't seem right?

ok you know what works..... you might also want to think about switching from clean and jerk to just power clean as you already have military pressing the day before. It will also allow you to go heavier on your cleans.

 

[Steel-Spevenburg]

ok you know what works..... you might also want to think about switching from clean and jerk to just power clean as you already have military pressing the day before. It will also allow you to go heavier on your cleans.

That's true, but then I have deadlifts and power cleans back to back. Maybe I should start above the knees and do hang cleans instead?

 

[Steel-Spevenburg]

*bump*

I want to start this after work today.. any other suggestions? I changed to hang cleans on B day.

[a]
Squats*
Flat barbell bench*
Weighted dips
Military press


Deadlifts
Hang cleans
Wide pullups
Bent over BB rows

 

[SouthernLord]

I'm a big fan of Wendler's 5/3/1 for strength and size. I'm not sure of your stats and experience, but I know bblazer is having some good success with his highschool PL team following this program.

http://www.elitefitness.com/forum/weight-training-weight-lifting/5-3-1-program-647742.html

My personal favorite set up for the 5/3/1 is

A) Military
Dips 3-5 x 8-15
Chins 3-5 x 8-15
Ez bar extension 3-5 x 8-15

B) Deadlift
45 degree hyper or GHR 3-5 x 8-15
Seated calves 3-5 x 8-15
Pulldown abs 3-5 x 8-15

C) Bench
Incline DB 3-5 x 8-15
BB Rows 3-5 x 8-15
Hammer Curls 3-5 x 8-15

D) Squat
Legpress 3-5 x 8-15
Standing Calves 3-5 x 8-15
hanging abs 3-5 x 8-15

Rotate these four days over a 3 day split and follow the percentage progression for the main lifts from the thread i linked. Awesome basic program you will get results from.

 

[Steel-Spevenburg]

I'm a big fan of Wendler's 5/3/1 for strength and size. I'm not sure of your stats and experience, but I know bblazer is having some good success with his highschool PL team following this program.


My personal favorite set up for the 5/3/1 is

A) Military
Dips 3-5 x 8-15
Chins 3-5 x 8-15
Ez bar extension 3-5 x 8-15

B) Deadlift
45 degree hyper or GHR 3-5 x 8-15
Seated calves 3-5 x 8-15
Pulldown abs 3-5 x 8-15

C) Bench
Incline DB 3-5 x 8-15
BB Rows 3-5 x 8-15
Hammer Curls 3-5 x 8-15

D) Squat
Legpress 3-5 x 8-15
Standing Calves 3-5 x 8-15
hanging abs 3-5 x 8-15

Rotate these four days over a 3 day split and follow the percentage progression for the main lifts from the thread i linked. Awesome basic program you will get results from.

That looks like a kick ass workout.. I think I'll actually do something like this late summer. For right now I'm just trying to boil my workout down to a few compound moves.

 

[SouthernLord]

That looks like a kick ass workout.. I think I'll actually do something like this late summer. For right now I'm just trying to boil my workout down to a few compound moves.

That's understandable. If you have an $20 extra laying around I urge you to pick up the 5/3/1 ebook.

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