routine for cycle 1

[leatherface]

Ok, I start my cycle on the 18th and here is the sample WS workout I'll be following (I said I'd post it up when I figured it out)

Monday – ME UPPER
Tuesday – DE LOWER Plyos/Speed
Thursday –DE UPPER
Friday – ME LOWER

Monday –
Bench Press variation – 3 rep max
Main tricep work(CG bench or something) - 4 sets 8reps
Lighter tri work (pushdowns..) 3 sets 10 reps
Lateral raises 2 sets 8 reps
Front raises 2 sets 8 reps
Lat work (Supinated bent over rows ) 4 sets 8 reps
Biceps 4 sets 8-10reps

Tuesday –
Speed Box squats 8 sets 2 reps
Romanian DL’s 4 sets 8 reps
Abs/neck work
Sprinting/plyos

Thursday –
Speed Bench 8 sets 3 reps
Cleans
Tricep work
Lat work
Biceps


Friday –
Squat/DL/GM 3 rep max
More lower back 4 sets 8 reps
Lats
abs

Thats how its looking so far. Open to suggestions and/or comments Anyone following my annoying threads should know my goals and everything.

 

[bmcadoo44]

wow..

 

[fortunatesun]

I'm sorry, I haven't been following all your threads but one thing that leaps out at me is that you're doing lats 3x a week. I would consider dropping them on ME lower and doing cleans that day. Cleans are often paired this way as they activate development of the posterior chain similar to squat/dl. You could then fill in DE upper with another solid mass builder like dips, inclines, whatever.
Also, not to be critical, just IMO, Mondays seem relatively busy. Why not just simplify with some overhead presses: push-press. military, or Bradford presses for example. These tend to have better carryover to your bench than various raises. Isolation can always be done whenever after you've finished your heavy lifting if you feel the need.

 

[leatherface]

little more volume than im used to as a PL, but *basically, my normal routine

 

[leatherface]

I'm sorry, I haven't been following all your threads but one thing that leaps out at me is that you're doing lats 3x a week. I would consider dropping them on ME lower and doing cleans that day. Cleans are often paired this way as they activate development of the posterior chain similar to squat/dl. You could then fill in DE upper with another solid mass builder like dips, inclines, whatever.
Also, not to be critical, just IMO, Mondays seem relatively busy. Why not just simplify with some overhead presses: push-press. military, or Bradford presses for example. These tend to have better carryover to your bench than various raises. Isolation can always be done whenever after you've finished your heavy lifting if you feel the need.

Oops, didn't mean to have lats in there 3x a week .
As for the shoulder thing, normally I just do OHP's or something, and thats normally what I will do, just 1 exercise.

Your observation on the cleans is solid, and I will most likely move those to another day. I'll look over it here in a few minutes

Thanks