A Good Routine. May Need Some Work

[Skilla_Staz]

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

 

[dirtysanchez]

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.)

 

[Skilla_Staz]

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?

 

[dirtysanchez]

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

 

[Skilla_Staz]

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