Trying to come up with a new routine

[MrTrap]

Mike, it looks like a lot for the low back. Olympic lifters aren't doing much eccentric work and they aren't trying to go as heavy as possible every time. But if you take off a week a month like you say it might work. Just maybe think about priorities. It is hard to fix everything at once.

Have you considered putting all the presses on one day, all the pulls another day? Harder days but maybe give a little more recovery.

Day 1. Box squat, GM, zercher
Day 2. clean& Press, bench, board press
Day 3. deads, rows, chins

Traps

 

[PolishHammer1977]

Ok. The idea is solid. I see that you are looking to improve in all areas. Good. We have to find a way so that you are going to be able to handle the load. The above listed program is too much my man for me to recommend to you or anyone.

How about a push/pull/oly split?.........

 

[Mike_Rojas]

Thanks for your input, ph77. Back to the drawing board .

MrTrap: I've done the "hit each body part once a week" training before, but I find I grow faster with more frequency.

 

[PolishHammer1977]

Thanks for your input, ph77. Back to the drawing board .

Concentrate on the basics Mike. You are new to the weight game and you can really make those compound gains. Push and pull would be awesome for you. Add a third day for olympic training too!

Challenege yourself.

 

[P-DOG]

5x5 is very intense and you can get burnt quick. i would try only two exercises per session, on a 4 day split something like this:

-vertical push/pull

-quad dominant

-horizontal push/pull

-hip dominant

 

[Zander1983]

-vertical push/pull

-quad dominant

-horizontal push/pull

-hip dominant

That is my favourite split

 

[needsize]

I like the basic, heavy compound lifts approach. The only thing I would change for myself would be some direct arm work