DOMS

This is the routine that I've put together. I'd like some opinions to make sure it's sound. Thanks for any help!

Upper Power

• Bench Press
• Military Press
• T-Bar Row
• Yates Row (replace)

Lower Power

• Front Squat
• Step-ups
• Romanian Deadlift
• Lying Leg Curl

Upper Core

• Snatch
• Unsupported DB Rows
• Speed Bench
• Unilateral Bench

Lower Core

• Overhead Squats
• Pistols
• Zercher Good-mornings
• DB Side Lunge

On strength day, my goal is 3 sets by 4 reps with a 2 - 3 RI.

On core day, my goal is to do 3 sets by 10 reps with a 1 - 2 RI at the start. As I reach my goal, instead of upping the weight, I add a set. When I reach 5 sets at 10-12 reps, I'll add some weight and restart at 3 sets

I've decided to start with two plyos before each Core day. I'll start with 3 sets of 10.

My plyos are:

Upper: Clap Push Up, Dragonflies (no link and not a plyo)
Lower: Double Knee Jump, Side Box Jumps


So, my weekly routine will be this:

Day 1: Upper Power, Stretching
Day 2: Lower Power, Stretching
Day 3: Sprinting, Stretching
Day 4: Plyos, Upper Core, Stretching
Day 5: Plyos, Lower Core, Stretching
Day 6: Off
Day 7: Sprinting, Stretching

Witchblade

• 
  I'd replace t-bar rows by pullups, you need more vertical pulling. And personally, I prefer bentover rows over yates rows, but that's a matter of personal preference. And why not do push presses instead of military presses if you're looking for power?
  
  

I don't know about the leg curls. I wouldn't do isolation movements with <5RM. And for power, I like high pulls. Front squats might be better suited for core day and snatches on power day?

Do you have bands/chains for speed benching?

Nitpick: you linked to clap pushups twice.

Finally, why not switch core and power days? Two power days in a row might burn you out pretty quickly.

Overall built looks solid for your goals.

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DOMS

I don't have a pull-up device yet. I should ship on the 23rd. I'll replace the Yate's Rows with those.


How important is it to drop the bar during a High Pull? I don't have bumper plates. I guess I should point out that I workout at home.


No...duh...how did I miss that? I'll go "T" Pushups instead.


My CNS can take a shit load. Trust me on this.

Thanks for input Witchblade. That helped a lot.

Witchblade

I think you could do high pulls without dumping the weight. Just sort of drop the weight in a controlled fashion. Make sure you're warmed up properly and it won't matter that much I think.

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P-funk

if you are doing clap push ups there is no need for speed benching. jsut do reps.

don't leg curl for low reps.

why snatch on upper body day? it is a lower body exercises.

http://pwtraining.blogspot.com/.....come and see what is on my mind!

http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog!

Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

fUnc17

you can do high pulls with a db

Strength Edge

P-funk

you can do snatches with a DB too.

http://pwtraining.blogspot.com/.....come and see what is on my mind!

http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog!

Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

DOMS

I neglected to mention that I planned to do DB Snatches.

Okay, how about this:


Upper Power

• Bench Press
• Military Press
• T-Bar Row
• Yates Row (replace)

Lower Power

• Front Squat
• Step-ups
• Romanian Deadlift
• Zercher Good-mornings

Upper Core

• "T" Push-ups
  
• Unsupported DB Rows
• Saxon Side Bend
• Unilateral Bench

Lower Core

• Overhead Squats
• Pistols
• DB Snatch
• DB Side Lunge

On a side note, I figured out why no one could find a link to the "dragonfly" exercise. It's because they're called "dragon flags". Go figure...

P-funk

do your snatches first in the workout. Power before strength

http://pwtraining.blogspot.com/.....come and see what is on my mind!

http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog!

Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

DOMS

Good?


Upper Power

• Bench Press
• Military Press
• T-Bar Row
• Yates Row (replace)

Lower Power

• Front Squat
• Step-ups
• Romanian Deadlift
• Zercher Good-mornings

Upper Core

• "T" Push-ups
  
• Unsupported DB Rows
• Saxon Side Bend
• Unilateral Bench

Lower Core

• DB Snatch
• DB Side Lunge
• Overhead Squats
• Pistols

P-funk

looks okay. Now you have almost all of your hip dominant movements on lower day 1 (except for front suqats) and all your quad dominant movements on day 2. So, swap some out. like move the lunges to day 1 and the RDLs to day 2 or something like that.

http://pwtraining.blogspot.com/.....come and see what is on my mind!

http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog!

Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

DOMS

But would it make sense to keep RDLs on power/strength day when the point of RDLs is moving maximal weight in a limited ROM?

P-funk

power has to do with rate of force development. so in reality, if you are moving max weight you are all the way at the right end of the force-velocity curve and you wouldn't be moving very quicly at all. Snatches should be on power day because they emphasive that type of power output.

RDLs are not a max effort strength lift either. I think if you are doing them for that you are asking for problems as your lower back fatigues.

http://pwtraining.blogspot.com/.....come and see what is on my mind!

http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog!

Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

DOMS

Got it.

I also realized that I botched my grammar. Where ever you read "power", substitute it with "strength". Yes, I know, they're two different things. I just chose the wrong word.

Taking this into consideration, should I still move things around?

P-funk

i would still have a hip dominant lift on your second day of training.

http://pwtraining.blogspot.com/.....come and see what is on my mind!

http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog!

Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

DOMS

Done. Good?

Also, what do you think about my plan to add sets to the core days?

Upper Power

• Bench Press
• Military Press
• T-Bar Row
• Yates Row (replace)

Lower Power

• Front Squat
• Step-ups
• DB Side Lunge
• Zercher Good-mornings

Upper Core

• "T" Push-ups
  
• Unsupported DB Rows
• Saxon Side Bend
• Unilateral Bench

Lower Core

• DB Snatch
• Romanian Deadlift
• Overhead Squats
• Pistols

P-funk

adding sets is okay. You could add reps too, you could decrease rest interval also. Any of those options can be used to progress. You could try and progress one of them each week for a few weeks if you wanted...

like

squats
week1- 220/3 sets x 8 reps@90sec rest
week2- 220/3 sets x 9 reps@90sec rest
week3- 220/4 sets x 9 reps@90sec rest
week4- 220/4 sets x 9 reps@75sec rest

http://pwtraining.blogspot.com/.....come and see what is on my mind!

http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog!

Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

DOMS

So I'd be using three different factor to increase training density? I like it.

I'll do these for the core days. I'm plan on sticking to just upping the weight on strength days.

NordicNacho

A easy way to work your core is just to sit on a swiss ball while your watching tv or on the computer. It really kills the ads and its easy to fit in your day.

http://www.roqofthe80s.com/#

DOMS

Are you serious? It makes sense, but I can't say that I've ever heard of that before...

NordicNacho

I just tryed it today it works real good. Its cool getting a work out while your siting watching the game. not shitting you

here some links for some other exercises on the ball

http://www.ast-ss.com/articles/article.asp?AID=35

http://exercise.about.com/cs/abs/l/bl_core.htm

heres a link that talks about using the ball as a chair

http://www.mercola.com/2005/jul/2/sit_exercise.htm

http://www.roqofthe80s.com/#

DOMS

Thanks! Whatever I can do to not be a fat ass at work is good.