T Nation

christian, how does this look?


#1

I plan on doing the following workout for 4 weeks during my chirstmas break to get my main lifts up. I'm trying to gain strength because I plan on starting a explosive/power routine in february. Thus, I want this little cycle to focus on strength while my next cycle focues on power/explosion. The entire purpose of both of these cycles is to increase my vertical jump/explosiveness. Here it is:
Day 1:
Bench 5x5
Squat 3x8
Cleans 3x5
Rows 3x8

Day 2:
Squat 5x5
Push Press 3x3
Bench 3x12
pull-ups 2xmax

Day 3
Cleans 5x3
Bench 3x8
Squat 3x12
Rows 3x8

Day 4-- light day
Bench 8x3 with 60% max
Squat 8x3 with 60% max
Push Press 3x5 with 60% max

I was just wondering what you thought? I wanna stay away from assistance exercises and focus on the main exercises that require the most muscle groups. Thanks.


#2

Any speed and technical lifts like cleans should be first in the day's lifting.


#3

Also, doing all of those excercises 4 times a week isn't a good idea man. You're body is gonna kill you.


#4

Get the squats and Oly lifts at the beginning of the workouts.