T Nation

Is This a Good Routine?


tried to create the ultimate workout plan this is what i conjured up

Monday - snatch/squat/bench/deadlift

Wednesday - cnj/f.squat/bench

Friday - snatch/squat/bench/deadlift

Sunday - cnj/f.squat/leg press+curl+ext/calf press/lunges

planning out my 15 weeks like so:
3 weeks + deload
3 weeks + deload
3 weeks + deload
3 weeks = 15 weeks total

is this looking normal ie deloads after 3 weeks
this is me at ~170 lbs
how much weight should i try to put on in order to beat some PR’s

in for epic thread

[quote]black_angus1 wrote:
in for epic thread[/quote]

Do you want some popcorn?

That is the ultimate workout plan.

And seeing as you’re 170 pounds, and weighing less than 200 lbs is for women and small children, I’d say you need to gain 31 pounds bare minimum…

Also, after following that for 15 weeks and you haven’t gained any weight or gotten any stronger you’ve obviously reached your genetic potential. So steroids are the only answer.

In all seriousness, that’s not something I’d follow. I also have no idea about adding oly lifts into a powerlifting program. The only snatch I like is in between a woman’s legs and the only thing I like to clean and jerk is my own dick.

dunno man, i like oh pressing as much as the next guy, but i’m trying to become faster and more explosive at the same time…and looking at other olympic lifting routines it usually follows the same template

one classic lift followed by squatting or other lower body power movement, and ending with pressing or some core work

[quote]fighterkhan wrote:
dunno man, i like oh pressing as much as the next guy, but i’m trying to become faster and more explosive at the same time…and looking at other olympic lifting routines it usually follows the same template

one classic lift followed by squatting or other lower body power movement, and ending with pressing or some core work [/quote]

Then go to the OLYMPIC LIFTING section of the forum if you want to follow and get advice for how to properly conduct a Oly template. This is the Powerlifting Section and your not going to get much feed back on routine like that other than that it is less than ultimate by a long fucking shot.

Dude, I would first decide what your goal main goal is, whether it’s a strength goal, looks goal, weight goal, whatever, figure that out, then post that, and then we can tell you what’s optimal.

Your program will ultimately fail as it looks like it’s filled with what you LIKE instead of what you NEED.

Don’t worry about people giving you shit, dude, but you are over thinking things. Find a good program on here that seems appealing and you’ll stick with, bust your ass, eat well and reap the rewards of your efforts. Also, sweet mustache.

thanks bro…i didn’t think people would get so cheesed about posting in here vs o-lifting…guess i’ll do that then…

[quote]fighterkhan wrote:
thanks bro…i didn’t think people would get so cheesed about posting in here vs o-lifting…guess i’ll do that then…[/quote]

Checkout the article from Friday. On my phone so I can’t copy and paste, but it’s got Olympic variants, ME work, hypertrophy work and finishers all rolled into one 4 day a week program. Think I’m actually gonna give it a run in the near future. Good luck dude.

If you’re going to be lifting decent weights with that routine, you may die after the first 3 weeks, so the next 12 won’t matter.

Yeah, high frequency will definitely kill you.

I would say go with 5/3/1.

Use this version, it includes Power Cleans-

You can include box jumps and things of the like to improve explosiveness and speed. Also remember to do every rep as explosively as possible.

As far as gaining weight it is really dependent on your height. Up there a guy said you should be 200, but for instance if you were 5’3 at that weight you would either be super jacked or fat. More so it is up to what you are comfortable with, do not gain 50 pounds of sludge just because you want to push 100 more pounds. Because remember, you still want to look like you workout.

Focus on getting 2 grams of protein per pound of body weight and eat the rest normally for your first week, and keep notes of all that you eat, so you can adjust daily calories weekly depending on how much you gain. Weigh yourself daily, but only pay attention to the amount gained weekly. I say daily in case you are super bloated on your weekly weigh in day you know that it is misleading. You could go to 2 pounds a week or be careful and go for .5 pounds per week. You can either be really careful or you can risk gaining more fat than muscle.

As said above before you delve into a program, make goals, short term and long term, always meet the short term. For instance a short term would be put 100 pound on your squat and dead and 50 on your bench. It could also be to jump to a reasonable height or have your arms measure an inch bigger. A long term goal could maybe be jump onto a 50 inch box, sprint the 40 yrd dash at an NFL level, or total 2,000 pounds in a raw meet. The point is that as you develop as a lifter the long term goal will change, but you will still be meeting the short term goals.

I am sick, so do not blame me for writing a whole T-Nation article in the forums. hah
Good luck!

I’d recommend looking up John Broz’ Olympic lifting template–it has high frequency with the O-lifts and incorporates squats, front squats, and deadlifts as well. The only thing you’d need to add to it would be some BP a couple times a week and you’d be good to go.

[quote]black_angus1 wrote:
Yeah, high frequency will definitely kill you.[/quote]

Man, I just disagree with that. Whether that template will work well for him or not, there’s nothing wrong with high frequency. I’ve used it successfully for bench, deadlift, and squat. Besides, what else would you call Sheiko? And that’s a perfectly acceptable powerliftong routine for many people’s standards. There are guys lifting good tonnage with that plan too.

If you’re conditioned for the load, you can easily do something similar for raw lifters. My brother is an olympic lifter, he squats 5x5 four days a week, snatches 1.5x bodyweight, and he’s not dead yet. Yeah yeah, he’s not a powerlifter…doesn’t mean it’s instant death.

Squatting 4x a week, benching 3x, deadlifting twice, with 2x snatch and 2x C&J with it. That’s the frequency that’s going to kill him.

I just get a gut feeling for 15 weeks, even with those deloads, its going to be brutal.

[quote]sexyxe wrote:
Squatting 4x a week, benching 3x, deadlifting twice, with 2x snatch and 2x C&J with it. That’s the frequency that’s going to kill him.

I just get a gut feeling for 15 weeks, even with those deloads, its going to be brutal.

[/quote]

I disagree, if done right it could work.

  1. The deadlifts would have to be done in a DE fashion.
  2. Everything would have to be low volume, but he could workup to a max on everything, except the deadlifts, that much in a week without problems.
  3. Everything would have to be spread out through the week more so than he had scheduled.

I say all of this from personal experience.

The reason I dismissed his workout in my reply is because he called it the ultimate workout which leads me to believe he is more of a beginner. He needs to learn that there is no such thing as an ultimate workout. Also before he maxes that many times in a week he needs his skills better honed in.

[quote]Aragorn wrote:
Man, I just disagree with that. Whether that template will work well for him or not, there’s nothing wrong with high frequency. I’ve used it successfully for bench, deadlift, and squat. Besides, what else would you call Sheiko? And that’s a perfectly acceptable powerliftong routine for many people’s standards. There are guys lifting good tonnage with that plan too.

If you’re conditioned for the load, you can easily do something similar for raw lifters. My brother is an olympic lifter, he squats 5x5 four days a week, snatches 1.5x bodyweight, and he’s not dead yet. Yeah yeah, he’s not a powerlifter…doesn’t mean it’s instant death.[/quote]

That was sarcasm. I personally train 6x/week at the minimum, and typically 7x/week. This winter, I will be training 6x/week plus wrestling with my old high school. I am a huge proponent of high frequency training. High frequency is a constant in damn near every elite level lifter’s programming. As an example, Vogelpohl would train up to 14 times per week.

hey guys, just an update…i’ve been playing around and came up with another workout. Take a look because I really value your opinions:) I feel it’s the only way to grow is to think outside the box.

Monday - snatch, squat, bench
Tuesday - dl, oh press
Wednesday - snatch, squat
Thursday - front squat, bench
Friday - dl, oh press
Saturday - cnj, front squat
Sunday - front squat, leg press/curl/ext, lunges, calf press

Notes:
this workout still has me doing Olympic lifts, but focusing on getting a clean and jerk max each week, and getting a snatch max (2nd workout dynamic speed work at ~80%).
As for the other lifts, it’ll be more of the same, ie. working up to a 1 rep max as well as 3rep max and 5 rep max, and dynamic effort work with 8+ reps on the second day.

ps. I might even come up with more workouts…as nothing is written in stone:P
But I’ll be sure to post and get critique on them…

Just try it out for 6 weeks. You have no idea how you will respond to that workload until you actually take on that workload.