I train at a small gym that's a 5 minute walk from my house. 90% of the time I am by myself in the gym. There is an electric card system to let yourself in and out. We don't have a squat rack or power rack. I have talked to the owner about getting one but she doesn't have the money and she would be very concerned about people using it without training or supervision. Besides myself there is one other guy I have seen training who has a decent routine.
No shit it's me and 2 50 year old women who are doing lat pulldowns/tricep pushdowns or tricep kickbacks swinging their whole arm in the gym.
My leg routines have included a lot of complexes and dead lifts. I have thrown in split front squats and rear lunges on occasion.
Currently my routine is
2 sets of 3 explosive jumps
2 sets of 3 standing long jumps
Complexes with 135lbs of cleans, front squats, romanian dead lifts in a somewhat pyramid scheme
Sets of 3,3,3; 3,4,4; 3,5,5; 4,4,4; 3,3,3
2 sets of single dumbbell snatches 40lbs 3 reps per arm.
I am thinking about doing 2 deadlift sets instead of the snatches with 8 reps
My previous routine was
Elevated dead lifts and leg presses for sets of 3 reps
Before that it was complexes of 5 sets of 6 reps per exercise
I love doing complexes as it kicks my ass, doesn't take a ton of time, I like the explosive nature and coordination needed to do them, and the light weight used allows me do do it safely without a spotter.
My question is can a lower body quality routine be based on complexes and dead lifts?
4 weeks of low reps such as 333 then the next month lower weight with higher reps of 6 or 7?
Also am I over doing it by adding dead lifts at the end?
Any ideas, criticism etc would be appreciated