Debaser and others...

[b fold the truth]

I was looking to toss around a few ideas on here thinking that I could maybe get things together better in my training...

My training program is as follows:

Sunday:
GM up to a 1-5RM
3-6 events
Squat or Deadlift Variation

Monday:
Clean and Press with thick bar
Log Press in rack
close grip, 2 or 3 board press
face pulls
abs

Wednesday:
Box Squats (WSB style)
Deadlifts (not to failure for a while, working on squat)
Hamstring exercise I
Reverse Hypers
Abs

Thursdays were like so:
Chins: BW x 1 max set
Seated Pulley Rows: 2 intense sets
Supp T-Bar Rows, bench grip: 2 sets
Machine Pull Overs: 1 set
Dbell Curls: 1 drop set
Machine Preacher Curls: 1 set
Flat Bench: 1-3 higher rep sets (mid grip)
Hang Snatches: 1-3 sets
Dbell Laterals: 1 drop set
Abs
Bicycle

Thursday only takes 50 minutes to complete as my pace is VERY fast and I don't waste ANY time. The thing is...I am feeling physically and mentally stronger on my other workouts since dropping this day for the past 3 weeks yet I know that I need to be doing some more lat, bicep, and pressing exercises on a day in the week. I do this day on Thursday at the local gym down the street because I don't have any of this equipment at my gym.

I am thinking about simplifying it even more...like so maybe:
Chins: BW x 1 set
Seated Pulley Rows: 1 set
Supp T-Bar Rows: 1 set
Curls: 1 drop set of 1 exercise
Flat Bench: 1 set of reps with 220-308
Hang Snatch: 1-2 work sets
Dbell Laterals: 1 drop set
Abs
Light Bicycle: 10-20 minutes

What are some thoughts on this?

Thanks

B True

 

[Scotsman]

I guess the main question is, why do you think you feel stronger without this day? And if you are in fact stronger then why do you need to do it?

As for my thoughts without the answers to the above:
You are mixing a lot of things on your thursday. Some isolation with some overall dynamic body exercises(snatches). You have four back exercises followed by two biceps then a compound chest movement then snatches topped off by shoulder work. My view is that you are overloading your cns on this day especially after three heavy days that have worn into your energy stores both mentally and physically. I would suggest either paring out some of the redundant exercise like in your second option, or rotating exercises from week to week. Like one week do the back stuff, then the next week your chest and shoulder work. Otherwise I would split this into two shorter days.

Cheers,
Scotsman

 

[b fold the truth]

I guess the main question is, why do you think you feel stronger without this day? And if you are in fact stronger then why do you need to do it?

As for my thoughts without the answers to the above:
You are mixing a lot of things on your thursday. Some isolation with some overall dynamic body exercises(snatches). You have four back exercises followed by two biceps then a compound chest movement then snatches topped off by shoulder work. My view is that you are overloading your cns on this day especially after three heavy days that have worn into your energy stores both mentally and physically. I would suggest either paring out some of the redundant exercise like in your second option, or rotating exercises from week to week. Like one week do the back stuff, then the next week your chest and shoulder work. Otherwise I would split this into two shorter days.

Cheers,
Scotsman

Well, I feel a bit rundown on Friday and a little non motivated come Sunday. Maybe with the heavy training I've been doing it takes its toll on me.

I think that I need it for a few reasons:
1) I need some direct lat and bicep work (at least for injury prevention).
2) I'm used to a 2ndary pressing type day as a feeder workout for my OHP day.

That is a darn good idea for making things even simplier or doing one each week.

B True

 

[Scotsman]

Well, I feel a bit rundown on Friday and a little non motivated come Sunday. Maybe with the heavy training I've been doing it takes its toll on me.

I think that I need it for a few reasons:
1) I need some direct lat and bicep work (at least for injury prevention).
2) I'm used to a 2ndary pressing type day as a feeder workout for my OHP day.

That is a darn good idea for making things even simplier or doing one each week.

B True

Yeah sounds like you need to lighten each week up just a little on the work load. I ran into the same thing and that's when I came up with the rotation idea.

Definitely need some bi and lat work during the week and I also like doing more than one pressing day so I feel you there. Give the rotation idea a shot and see what you think.

Cheers,
Scotsman

 

[mekannik]

On your Thursday workout - why the Hang Snatch so late in the workout? That is a big CNS dependant lift, in addition to the other pulling excercises (Chins, Rows, Rows, Curls) that hit Snatch related muscles. Are you doing these with a lighter weight for explosiveness? or for max weight?

What about a couple sets of triple hang snatches to work on speed - @ the beginning of the workout?

Push jerks might also be another option for explosive OHP.

 

[b fold the truth]

On your Thursday workout - why the Hang Snatch so late in the workout? That is a big CNS dependant lift, in addition to the other pulling excercises (Chins, Rows, Rows, Curls) that hit Snatch related muscles. Are you doing these with a lighter weight for explosiveness? or for max weight?

What about a couple sets of triple hang snatches to work on speed - @ the beginning of the workout?

Push jerks might also be another option for explosive OHP.

Well...because they really aren't that important for me. My best is 220 after all my other work (and I squat and deadlift heavy the day before). I just like the idea of having another exercise where I have a weight over my head. I don't see them having the same functional benefit as most of the other things I do during the week.

Plus...they are fun to do. They also fried my rear delts when I did them this week as I took my grip out wide like it should be. I normally just do these with pretty light weights...200 pounds or under for a few reps.

B True

 

[b fold the truth]

I did this on Thursday...first time doing this day in over a month. I just wanted to do "something" so everything was light. I think I did ok...as I didn't feel very beat up or depleted from it yet still got "some" work in.

Training Journal

Chins
BW (280) x 8, strict and easy

Supp T Bar Rows
132 x 8

Dbell Curls
44's x 8

Log Curls
94 x 8

Bench Press
44 x 20
132 x 20
220 x 20

Hang Snatch (hands all the way out)
132 x 1 x 4 sets, 1 min rest between

Dbell Laterals
22's x 10

Tate Presses
35's x 20

Finished off with some abs and some grip work.

B True

 

[Scotsman]

I did this on Thursday...first time doing this day in over a month. I just wanted to do "something" so everything was light. I think I did ok...as I didn't feel very beat up or depleted from it yet still got "some" work in.

Training Journal

Chins
BW (280) x 8, strict and easy

Supp T Bar Rows
132 x 8

Dbell Curls
44's x 8

Log Curls
94 x 8

Bench Press
44 x 20
132 x 20
220 x 20

Hang Snatch (hands all the way out)
132 x 1 x 4 sets, 1 min rest between

Dbell Laterals
22's x 10

Tate Presses
35's x 20

Finished off with some abs and some grip work.

B True

Looks like a busy day. As long as you keep feeling good afterwards and not run down than go with it.

Cheers,
Scotsman

 

[b fold the truth]

Looks like a busy day. As long as you keep feeling good afterwards and not run down than go with it.

Cheers,
Scotsman

It really only took me about 30 minutes..or less to do this. None of it was hard or heavy. I'm going to slowly back this down and find a "rotation" like you suggest though..

B True