The etcetera will usually include bench press and some combination of things from chins, dips, rows and then some type of ancillary stuff like reverse curls, hammer curls or cuban presses.
Squats may include front or back squats and deads may include deads or rack pulls.
Heavy days and light days are often alternated with respect to doing the same lift in the following workout.
Monday AM: Gymnastics/ Upper Body
PM: OL / Lower Body / Sprints
Tuesday PM: Circuit
Wednesday AM: Gymnastics/ Upper Body
PM: OL / Lower Body / Sprints
Friday AM: Gymnastics/ Upper Body
PM: OL / Lower Body / Sprints
Gymnastics/ Upper Body exercises: Cross holds w/JS bands, ring dips and false grip pull-ups, muscle-up attempts, progressions to the lever, HSPU negatives, coordination work.
Lower Body/ OL workout: - Snatch or C+J
-The other lift or pulls with the first lift
-Back Squat
-posterior chain assistance work
-a few sprints, submaximal
Day 1 for olympic lifts from the power position + assistance work
3 reps on average
Day 2 for upper body strength work around benches, pulls, swings and presses
8 reps on average
Day 3 for “fun” whole body lifts … these might be typical olympic movements, or something abbreviated, like a clean/squat/push press complex, DB Clean&Presses, etc …
Reps are kept around 5
Day 4 is total fun, and I train whatever me and a buddy feel like …
(reps average 3)
If the wheather’s nice we might do farmer’s walks, tire flips, DB Snatches and Clean&Presses outside …
On average, each body part is hit 3-4 times a week, more if I feel like improving a certain lift.
I train 5 days a week in the following format:
Monday - Shoulders Heavy, Back Assistance
Tuesday - Legs Heavy, heavy lower back
Wednesday - Off
Thurday - Chest heavy, chest assistance
Friday - Heavy rows, legs assistance
Saturday - Postural and GPP
Sunday - Off
It’s not perfect by any means, but it seems to be working well and I’m making good progress. Tuesday is the only day I actually go to the gym, and everything else is done at home. Basically, anything that says heavy is 10x3 or 8x4, and the assistance work is usually 3-4x8-6 for three exercises.
If I went to the gym for all of my workouts, I would change a few things, but it works for now.
Day One–Legs
Day Two–Light Cardio (and stretch to help recover from Legs)
Day Three–Back/Chest
Day Four–Light Cardio (and stretch to get ready for Legs)
Repeat.
I just started this a few weeks ago, after a 3 On/1 Off plan, and I feel a lot less sore all the time.
I do Dr. Squat’s ABC routine with 2 a day training. I train 5-6 days a week and train twice a day (most of the time). Lots of people would consider this overtraining, but if you know about the ABC method, you realize you wouldn’t be overtraining. Although, plenty of rest (even a nap sometimes) and plenty of food is key.
I just put together a new total program that I started into last night.
It’s a total body workout that I’ll try and do 3 times a week.
Day 1 was like this:
Warm up
Legs (Waiter’s Bow, Squat, Lunges)
Core (Saxon Side Bends, Bent Press, Superman)
Functional (Snatch Press, DB Swing)
Upper (Cuban Press, DB Bench)
Back Workout
Cardio
Static Stretch
I’ve culled a lot of my lifts from articles by Coach Davies and from an offseason hockey training program I purchased from Train Like a Pro.