Full Body Routine - Compound Only

[JethroTull]

I just finished working out 3 times a week for 2 months. I made great gains in all my lifts, but results began to taper off the last couple weeks. I think it's time for a change. Right now, I'm taking a week off working out to give my body a chance to fully rest up. When I get back into it next week, I'm planning on doing a full body ABA BAB workout three times a week.

Workout A
Squat
Bench Press
Pullups
Dips
45 degree Leg Press

Workout B
Deadlifts
Clean + Jerk
Bent Over Rows
Lunges
Close-Grip Bench Press

What do you think? I'm training purely for strength right now, as I'm considering joining the RCMP (Canadian police) or the Fire Deparment within a couple years. Only the Close-Grip Bench Press, Lunges, and Clean + Jerk are new lifts. All of the other lifts I've done during the last couple months. Is there going to be enough variation to break out of the adaptation I've recently developed?

 

[Karky]

I'd put the clean and jerk before the deadlift. The clean and jerk is a bigger lift and it is explosive, it requires a lot more than the deadlift. That is the only thing I would change. Other than that it looks really good. Basic compound lifts, no bull approach! Good luck!

 

[betsie2k]

I think that workout is pretty decent tbh, your goals are different to mine and there are a few exercises I have never done there so I cannot comment on how good they are.

I know this is a little OT but what muscles primarily do the clean and jerk work? Would doing clean and jerk improve my shoulder press?
And how many reps would you do? can you do 3x8 with oly lifts or would you do less?

 

[Karky]

You'd like to stay under 3 reps most of the time. It works powerful triple extension by the hip (hams and glutes) ankles (calves) and knee. Also a shrug, so there is traps, and a bunch of stabilization. The jerk would not help your shoulder press that much since you mostly use your legs to get it up there, you just lock it in place with your arms.