I’ve been lifting for a good year now, and can (finally) do reps of squats at 225, benches at 155, and deadlifts at 315. Not the most impressive #'s, but I’m happy with the progress (I started at 29 having never lifted, with a bench of about 100 lbs). Over the past month I’ve started getting interested in cleans, Romanian deadlifts, front squats, and other components of olympic lifting. And they’re fun as all hell, even if I’ve got a long way to go.
The thing is, I’m not quite sure how to fit these olympic components and lifts to my routine. I’m blessed with a work environment that lets me get to the gym 4-5 days a week, so I’m looking for at least a 4-day split. I definitely want to keep the following exercises in:
bench, deadlift, squat
dips, pull-ups, chin-ups, overhead presses
For the past two months, I’ve split 4 days, chest/tri’s, back/bi’s, legs, and shoulders. But I don’t see how I could fit in power moves. Should I mix them in with my current split? Also, is it just me or do many published routines I see omit power moves? Are they in opposition, like marathon training and powerlifting?