Critique my routine...

[megad]

I changed it up quite a bit this time... hopefully I now have an effective routine

Day #1 Chest/Bis
BB Bench 3x5
Incline DB Press 2x8
BB Curls 5x5

Day #2 - Legs/Abs/Lower Back
Squats 5x5
Bulgarian Squats 2x8
Calf Raises 3x10
Hyper Extensions 3x15
Crunches 3x15

Day #3 - Rest

Day #4 - Lats/Tris
Pullups 5x5
VBar Pull Downs 2x8
DB Rows 2x8
Dips 3x5
Lying Tricep Extensions 2x8


Day #5 - Sprints/Plyos
Five 30 Meter Sprints
Jump Squats 2x8
Running Vert Jumps 2x8
Depth Jumps 2x8

Day #6 - Shoulders/Traps
5x5 Overhead DB Press
2x8 Front Raises
3x8 Shrugs

Day #7 - Rest

Day #8
Deadlifts 5x5
Hang cleans 2x8
Bulgarian Squats 2x8

Day #9 - Rest

The reason I'm doing Bulgarian squats two days is because I gotta weak VMO

 

[coolcolj]

much better!

But I think you should break up the day 4-5-6 block with a days rest in there. but see how you go. if you feel down in any day becuase of a drained CNS, rest up, and don't be stubborn and go ahead working out. I've been there and it only ends up hurting you.

measure your waking pulse every morning before you get out of bed. If it's 5 beats higher for a few days back off, if its 10 beats your overtrained.

I think it's good to have a 2 days in a row break judging by myself. Ever since I added a 2 days in a row rest into my split, my gains shot up!

 

[megad]

Thanks alot... a couple more questions

With hang cleans, should I squat when I catch the bar at my shoulders or should I just catch the bar at my shoulders and drop the bar then???
and when I squat down, I should explode back up, right?

and

Should I be strict with my diet or just try to eat healthy?

 

[coolcolj]

You only dip down into a quarter squat at most to rack it, if you pull it high enough then you don't need to dip much, just bend the legs enough to absorb the shock.

No need to squat down, unless you want to.

Rack the bar then drop/roll it down, bouncing it off your thighs as you squat down a bit to absorb the force.
clip - right click and save
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_MTHangPClean_PowerJerk155_16Feb03.mpg

Diet - up to you

 

[megad]

Thanks! Thanks! Thanks!
Can't wait to start this

 

[clc315]

I would do the hang cleans before deadlifts. Cleans and snatches are inherently more complex and are more of a skill/power movement than deadlifts. I myself find that if I do my strength work before my power movements then my cleans or snatches are negatively affected. Just remember to do your technical/skill(cleans or snatches from floor or hang)first and then your strength work second such as squats,deadlifts,benches etc.
Another thing, if you can do 5x5 on the pullup, why even bother with pulldowns?