My next routine

K

Karky

2
So, im currently trying to shed a bit of fat. But when im done with that im gonna start a new routine, im gonna start doing some oly lifting again for the first time since i got hit by a car :D

4 FBW's a week, dont ever try to talk me out of it :p

Tuesday:[B/]
Add one set each workout until i reach 5 sets,
then i increase weight and start over

A1 Deadlift 3x3
B1 Bench press 3x3
B2 Cable Row 3x5
C1 Ab Rollouts 3x5
C2 One handed BB preacher curl 3x8


wendsday:[B/]
3x8 (add one rep to each set each workout untill i hit 10, then i add weight and start over)

A1 Bulgarian Squats
B1 Pushups
B2 Face Pulls
C1 Pullthrough
D1 Russian Twists
D2 Hammer Curls

Friday:[B/]
A1 Power Snatch 2x3 80% 1x2 90% 1x1 95% 1x2 90%
B1 Jerk 2x3 80% 1x2 90% 1x1 95% 1x2 90%
B2 Front Squat 5x5
C1 Bench Press 5x5
C2 Face Pulls 3x12

sunday:[B/]
add weight each workout (1kg my gym has 0.5kg plates)

A1 Back Squat 8x3

B1 Military Press 8x3
B2 Pullups 8x3

C1 Side Planks 3x each side
--

a bit unsure about doing bench press AND jerks on friday, overkill for my shoulders?
And i want to place powerclean in there somewhere too, but i dont quite know where, i just know i really dont want it on the same day as the powersnatch

Also, for the oly lifts, could it be a good idea to just drop the tripples doubbles and singles and go for something more beginner like? like 5x5 or something like that?

I really want to improve my oly pulls, deadlift, squat and bench.
My quads are probobly one of my weaker parts, since they were pretty much gone after my accident.

any comments appritiated :)
 
a bit unsure about doing bench press AND jerks on friday, overkill for my shoulders?
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You will be fine.

And i want to place powerclean in there somewhere too
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Try putting your cleans before the deadlift on day 1. You will have an explosive deadlifting motion followed by a heaver lift. It is a good tie in.

Also, for the oly lifts, could it be a good idea to just drop the tripples doubbles and singles and go for something more beginner like? like 5x5 or something like that?
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There is really no need to do more than 3 reps with these lifts. They are very explosive. If anything add sets not reps for those lifts. Also treat a set of 3 olympic lifts like 3 singles done in a row. You will be better able to focus on proper technique this way.
 
i love face pulls.

if youre worried about the jerks and bench being too much you could try switching it around , like the jerks on sunday, and doing only a few military presses, and at a little lighter weight.

I think you should ease yourself into the oly lifts a little more, especially the first couple of weeks, considering you haven't done them in a while...and you know...the whole car thing.

I know rest periods will be longer for the heavier work, it takes me forever and a day to do heavy deads, but have you thought about or estimated what your rest periods are gonna be like?
 
Karky,

that's one ambitious workout plan you have there! Best of luck to you with it!
Just listen to your body, if it's too much to do something, maybe (like you said) you could rev back to 5X5s.

Never heard about you and the car, good lord man, that's awesome that you're still gonna get back in the gym!

Good luck!
 
thanks for the comments everybody, yeah, getting hit by a car sucked :p

And im gonna go easy on the oly lifts the first weeks, see how it feels, if it doesnt feel right, i just wont do them.

Rest periods, im a bit unsure actually, on my routine now ive been using 1 min, but for the oly stuff and the 3x3 stuff i will definatley be using 2-3 min this time around. for the 3x8 reps stuff and the 8x3 stuff i think ill be doing 1 min. for the 5x5 i dont know :s probobly 2-3 min there too.
 
you dont think i would crash and burn with this and overtrain? alot of people ive spoken with thinks it looks like ill burn out pretty quick with a plan like this..
 
It's possible, and there are other factors.
I don't think so though.
I guess theres only one way to find out right?
 
yeah, i personally dont see how, but it seems every time i write out a routine i get the overkill response :s but i think people in general are negative to working out FBW 4 days a week, since it breaks the 48 hour recovery thingy.
Im on a FBW now, other parameters though, and im even cutting and im keeping the weight constant and even improving on some lifts. I mean, the surest sign of CNS fatigue is missing lifts and getting weaker, right? "Muscle overtraining" (dont know what else to call it) i doubt will be a problem, im hardly ever overly sore or anything from a workout, even with 2 in a row.

would love to see some more comments on this though. But hell, i could try it for a month or two and see how it goes, if i cant progress, ill go back to the basics and do bill starrs 5x5. I was also thinking about bumping the reps on my wendsday workout up to 12, to work a totally different set of muscle fibers before the power stuff and low rep stuff on friday. but then again, there is a whole days rest between..
 
That looks like a nice workout plan you have there. I'm cutting now too, but only doing full body 3 times a week. Props to you for doing 4 a week, that's pretty sweet. I'm in the same boat as you with being able to do the same lifts, and even going up a little. I couldn't believe it when I threw on 10 more pounds to my deadlift, and have stuck with it since the first time I did it. As long as you maintain, you have nothing to worry about.

You definitely have some intense workouts there, nice to see. I need to adopt some of the lifts you have in there, just haven't been motivated to do while in a cutting phase...

Either way, good luck with it, and lift hard!!!
 
MarkMyWords said:
That looks like a nice workout plan you have there. I'm cutting now too, but only doing full body 3 times a week. Props to you for doing 4 a week, that's pretty sweet. I'm in the same boat as you with being able to do the same lifts, and even going up a little. I couldn't believe it when I threw on 10 more pounds to my deadlift, and have stuck with it since the first time I did it. As long as you maintain, you have nothing to worry about.

You definitely have some intense workouts there, nice to see. I need to adopt some of the lifts you have in there, just haven't been motivated to do while in a cutting phase...

Either way, good luck with it, and lift hard!!!
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Thanks alot! I got the same thing while cutting, i dont see the point in adding lifts and having fun, not like im gonna build alot of muslce with it anyway :p
so im gonna "save" this plan until i start eating more so i dont adapt to it before i start building. Since when cutting im usually happy just maintaining.
 
Karky said:
Thanks alot! I got the same thing while cutting, i dont see the point in adding lifts and having fun, not like im gonna build alot of muslce with it anyway :p
so im gonna "save" this plan until i start eating more so i dont adapt to it before i start building. Since when cutting im usually happy just maintaining.
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Yea, we're on the exact same frame of thought. I still enjoy my workouts, and it has been pretty cool to do pullups and dips without 20 pounds of fat on my body. It is a little disheartening knowing I'm not actually going to build any muscle. I definitely am looking forward to starting bulking, so I can lift like crazy, eat like crazy, and groooooowww. :D
 
yeah, same here. Im gonna try to go a bit slow this time though, it seems my last bulk got a little out of hand, i think i gained some fat i dident need. Im pretty lean but decided to cut anyways, wanna get to a level i want to be at and rather just be careful when bulking.
 
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