i’ve been working out for ten years. probably spent the first 9 of that over training every day. with my new routine i haven’t been seeing great gains, but i feel good lifting at the gym and after the gym.
was wondering if i should add or subtract anything out of it
routine looks like this
day1 stretch hips… hang power clean into over heard squat 50% of 1 rep max 1 rep ever 20 seconds for 5-10 minutes
squat 3 reps 225 255 275 285 295 305 about 3 min rest
front squat 3 sets of 10 at 185
hip thrusts n lunges with dbell over head
day2 abs and quarter mile sprints
day3 bench 5x5@275, rows 5 sets at 125 lb dbell for 6 reps, shrugs, various back stuff
day4 hang power clean into front squat into push press @50 of 1 rep max 14 reps with 30 seconds rest. Run 3-4 miles
day5 stretch hips, romanian dead lift 5x5 at 315, deficit dead lift 3 sets of ten at 185, good mornings, back extensions.
day6 shoulders… 5x5 standing shoulder press at 175. other shoulder stuff, incline bench and pull ups.
day7 rest or run.