Alright, so here's an update of what I've been doing. I moved deadlifting & squatting ahead of the o-lifts for those days. I know the usual logic is to put the olympic lifts first, but I don't do any better on them putting them first, and they sap my deadlift/squat, so I put those first again, and do the olympic lift right after. I also took a couple working sets off of deadlifting since I'm pushing up the weights pretty rapidly and don't want to burn out before I hit 500. Also reduced numbers of sets on my delt exercises (push press and overhead press) as I do not wish to overwork them. Also will be adding Romanian deadlifts on my light leg days to bring up my hamstrings which I feel are lacking. Another big change; I moved my heavy upper day to Tuesday, so my two heavy days are back to back on Monday & Tuesday. I did it as an experiment, I disliked having my upper body heavy day on Friday after a week of beating on my body physically, I felt I wasn't progressing. I put it on Tuesdays now, I'm pretty tired after those back to back heavy days, but as I usually take Wednesday off I bounce back quickly for the rest of the week.
- Sunday:
- Box Jumps, Box Jump Series, Plyo Pushups, Plyo Box Jumps.
- Monday:
- Deadlifts (3x03)
- Hanging Power Cleans (5x03)
- Paloffs or some core movement
- Tuesday:
- Flat Bench (5x03)
- Weighted Pullups (5x03)
- Push Press (3x03)
- Dips (BWx03)
- Wednesday:
- Off, Foam Roll, stretching , massage, whatever
- Thursdays:
- Squats (5x05)
- Snatches (5x03)
- RDLs (3x05)
- Planks (plank rope drags)
- Friday:
- Pullups (3xBW)
- Incline Bench (3x05)
- Overhead Press (3x05)
- Face Pulls: (3xBW)
- Saturday:
- Off
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