Sunday: Athletic Work
40yd Sprints (4)
60yd Sprints (2)
10yd Sprints (4)
15 Minutes Jump Rope
Agility Ladder


Monday: Bench Routine
Cleans: 6x4
Bench: Work Up to 3RM
---------------------------
Assistance:
DB Incline Press 4x6
Dips (Weighted) 4x5
Skull Crushers 4x8
DB Overhead Extensions 3x8


Tuesday: Rest


Wednesday: Squat Routine
Snatch 6x4
Squat Work Up to 3RM
-------------------------------
Assistance:
Front Squat 4x6
Glute/Hams 4x6
Good Mornings 3x10
Calf Raises 4x6


Thursday: Rest


Friday: Deadlift Routine
Clean & Jerk 6x4
Deadlift Work Up to 3RM
-------------------------------
Assistance:
Pull Ups
Close Grip(Palms Facing Eachother) 3x6
Wide Grip (Palms Facing Away from Body) 3x6
Military Press 4x6
Barbell Rows 4x10
EZ Curls 4x6

Saturday: Grip Routine*/Core Work
Leg Raises(Weighted) 5x6
Cable Crunches (Weighted) 5x6
Broom Twists 4x10
Reverse Crunch 3x8
*Will Research and Discuss

Are you training for a sport?

I would suggest lowering the volume for your weight training, especially with the assistance work.

Also if you are training for sport, it would be a good idea to throw in some GPP conditioning work on your 'off' days from weight training (e.g. tempo runs, sled drags, bodyweight calisthenics circuits, uphill sprints etc.)

Yes, I'm training for football and track more or less. Trying to gain explosiveness and mass for football. Why lower the volume? I had this routine critiqued on another forum, designed solely for lifting and fitness, this is the end result.

Got a link for some GPP so I can get a better idea of what on earth you're talking about?

Well after doing 6 sets of heavy o-lifts and working upto a 3RM in a powerlift, I wouldn't really feel upto doing another 15-20 sets of assistance lifts. Limit the assistance lifts to 2-3 exercises, because there's definitely no point in doing the amount you are, not the most economical way of training.

Here are some links for GPP:

http://www.dolfzine.com/page513.htm
http://www.elitefts.com/ (do a search for GPP here, there's plenty of good articles)
http://www.gamespeed.biz/articles.htm
http://www.t-nation.com/readTopic.do?id=468125

Thanks for that stuff. I'll try incorporating that on my "Athletic" days