Quote:
Originally Posted by PeteSB75
Did some speed work today, so not going heavy on anything. Squat, Bench and Hang Cleans.
Ok, so I need to switch up my workouts. I've been tossing a few options around, and I'd like to stick with a mostly full-body workout every time, as that seems to be working for me, and I like it. So, I was trying to come up with say, a 3-4 day split of exercises that centers around the core lifts - squat, dead, press, bench and power clean. I've seen a number of people posting on here about doing pushing and pulling days? I'm just unsure of what exercises to go with for each side in addition to the core. I hesitate to bench and press on the same day, because of the tricep component in each.
So here's what I am thinking to start with, just wondering if anyone can help me fill in some blanks.
Pushing days alternating:
Squat
Bench
?
Squat
Press
?
Pulling days alternating:
Dead
Pull-up
?
Cleans (hang, power)
Rows
Chins?
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If It were me I would do something opposite..Like if you are going to have a big push day also work a pull. This helps balance in your body, and helps you so you do not get really tight, prevents injuries etc. On your big bench days I would add Pull ups.
I would also say don't flat bench twice a week or back squat twice a week.
Maybe on your heavy chest day do lighter front squats? On your heavy back squat do a light military or incline press..I would def work Rows on one upper press, and pull ups on the other. No reason to do hang cleans and power cleans on the same day. Why not have one day where you do your power cleans and maybe do less reps heavier weight from the floor. and work up so when you get too heavy you can just work them into deadlifts?
People forget that Cleans are suppose to be quick explosive movements, so on these days you want to start with them and make them priority of the day. Everything after should be a supplement because they are so "complex"
here is what I might do
Day 1
Power Cleans (pull)
Overhead Press(Light and explosive)
Day 2 (heavy Upper body Press, light lower body press, but high rep pulls as your supplemental lifts)
Bench Press
Front Squat
Supplemental lifts include pull ups, dips, rows etc.
Day 3
Hang Cleans(light and explosive)
Seated Presses(I would have a heavier overhead press workout, Seated military DB)
Day 4
Back Squat(Heavy)
Incline Press(lighter)
Supplemental lifts include Leg curls, maybe good AM's, Glute ham raises. Another pull, trying to think
just a quick idea add in your auxilary lifts Day 4 kinda sucks because its 2 presses, but im trying to think about what else you could do Ijust through this together quickly, sorry hope it helps