Hi all. I am currently undergoing the following routine and would like some evaluative feedback from any knowlegdeable parties. I am attempting to gain strength and to maintain endurance at its current level as well as energy levels.
I am concerned with the effects of cortisol however and am especially interested in info on this topic(many would say I’m overtraining but I have no dips in energy levels thus far, no fatigue symptoms, etc.). I wish to build absolute strength not lean body or fat mass and am interested in competing(at the amateur level) in olympic-style weightlifting at some point. Here is the routine:
2 sessions per day, 4-day cycle: 1)predominantly “Upper Body Pulling movements”; 2) predominantly “Lower Body Quad-Dominant”; 3) “…” “Upper Body Pushing”; 4) Olympic-Style Weightlifting: AM: predominantly “Lower Body”; PM: “…” " Upper Body".
AM: 4-6 sets of 6RM(always to failure; warm-up 1-2 sets), 4 ‘main’ heavy exercises’
PM: 3 ‘main/heavy/compound/multi-joint/most mass’ exercises; 6 sets, 1-5 reps
‘Olympic’ Day 4: 3 exercises, 8-10 sets, 1-3 reps
Day 1: AM Deadlift(variation 1), Row/Shrugs(variation 1), deadlift(v.2), shrugs/rows(v.2), curls(2 variations0, wrist felxion/extension(2 variations), static holds
PM Deadlist(v.1 and v.2), Shrugs, neck
Day 2: AM Squat(v.1), Step-up, Squat(v.2), Squat(v.3), hip bridge, kneeling squat, calf raises(v.1 and v.2)
PM: squat(v.1), step-up, squat(v.2), calves(v.1)
Day 3: AM supine Pressing exercises(v.1-3), dips, presses(for triceps), rectus abs/intercostals
PM: press(v.1-3), neck
Day 4: AM 3 ‘lower-body’ olympic lifts as above, abs
PM: 3 ‘Upper-body’ olympic lifts as above, calves
What do you all think of this routine? I know it looks crazy but…ANy feedback would be appreciated.