sketch of new routine need help

[thriller]

Monday

lower body
olympic lifts
pull movements

EXERCISES:

back squats
front squats
calve raises
cleans
jump shrugs
high pulls
hang cleans
deadlifts


Tuesday

sprints



Wednesday

upper body
olympic lifts
push movements



incline bench
bench
fly's
bent over rows
chin/pull ups
push press
cleans
hang cleans
jump shrugs


Thursday

REST

Friday

upper body
lower body




db incline press
bent over row
bench
pull ups
back squats
front squats
calve raises


what do you guys think? i was thinking i should make monday and tuesday alittle easier and friday harder since there is so much rest. what you guys think?

as you can see my training is some what like ccj. this is because i have the same sort of goals as him. which is to get nicely powered

so, it would be helpful if someone could put some input in!
thanks.
thriller

 

[coolcolj]

I think you have too much stuff that covers the same ground one each day - ie bench press and inclines. Fronts quat/back squat etc

If you were to switch between them every 8 weeks then that would be ok, but as it is, your just stomping over the same ground.

Just do one of each on each day. Also put in some back extensions/reverse hypers, lots of ab work etc


You'll have to trial run and see if you recover feel good about it. You won't know till you try it.

 

[thriller]

i just realized that i didnt put abs there. well ill do them monday wednesday and friday.

back exstentions? dont you think i will get enough work for my lower back from squats and deads?
well if you think i should ill add it in there and see how it goes.

also im going to be playing ball alot. but im going to make sure that when i run games i wont play to hard all game. just tiny sperts of energy so i dont reck my recovery time.

 

[coolcolj]

Back extensions - like hypers

No - squats and dealdifts hit the back in a bad way, revers ehyeprs and back extensions build up the erectors but are also heal up the lower back, trust me.

I personally don't think you'll recover, or your gains will suffer. Body can only adapt in so my directions at once.

 

[Zander1983]

Depending on the total sets, I think there is way too much volume and you won't be able to get the most out of the exercises you've chosen. You've stuck to excellent power orientated compound movements which are mighty demanding. Maybe you could rotate some of the exercises in and out of your program (WSB style).

If you're going to be playing a decent amount B-ball in addition to this, then definately cut the volume and keep the intensity high throughout.

That said, if you can handle the volume (ie. recover) and maintain a decent quality workout, in addition to B-ball - go for it!

 

[thriller]

ok i see what you are saying. i guess i will take out some of the demanding exercises and rotate them in and out.

 

[thriller]

Monday

lower body
olympic lifts
pull movements

EXERCISES:

back squats
calve raises
cleans
jump shrugs
high pulls
hang cleans
SLDL
leg lifts
axe chops with band



Tuesday

sprints

Wednesday

upper body
olympic lifts
push movements



incline bench
bent over rows
push press
cleans
hang cleans
jump shrugs
incline sit ups

Friday

upper body
lower body




bench
pull ups
front squats
calve raises
deadlifts
shrugs
back exstentions

i changed somethings from some advice from you guys especially phammer. how does this look now?

 

[Zander1983]

It does indeed look better. There's still things to change, but when isn't there?! Tell us how it goes.