zl214

ok, I think i lost the plot, there is my current routine.

Day 1

Bench- 5x5 or 3x10
skull crusher-3x10
dips- to failure

day two

hang clean
2x10 reps (low weight)

clean
3x3 reps

snatch
3x3 reps

day 3

Front squats
2x10
max out in 3 sets (or 2x20 reps)

overhead squats
3x10 reps


Day4

BB row
3x10 or 5x5

goodmorning
3x10 or 5x5

Pull ups- to failure

with one rest day in between.


I have been doing this for 4 weeks and my lower back started to hurt. I start to get the feeling that its too much work, or I just have fragile body?

Witchblade

That needs work yes. Check the stickies.

1. What does 'to failure' mean; how many reps is that?
2. You have no overhead pressing.
3. You have too many similar exercises in the same day. 2 squats, 3 olympic lifts.
4. Don't do more than 1 olympic lift per day. Explosive exercises first and only first.
5. Check your form if your back hurts (esp. the explosive exercises!). Lay off spinal loading for some time if it's bad.
6. How is the periodization?
7. How do you split that out over the week?
8. What are your goals?

You've made a good start by choosing mainly compound exercises and doing different workloads per session though. That's something most beginners fail at.

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Double D

I think the periodzation is first and foremost. If you have none your program is on a road to nowhere. I have had many programs where I have no OH press, so I dont see a big deal in that. All the pushing I do makes up for it.

Witchblade

If you're doing hang cleans, cleans and chinups, you should at least do 1 pure vertical push exercise. Dips don't cut it.

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zl214

I just keep doing dips util I cant do it anymore.

I had been doing a bit of bodybuilding type of workout for a year or two. I stopped because it feels quite metrosexual.

I have been lately following dave tate's advices and programs on t-nation, his recommendations have very little emphasis on OH press, thats why I dont do them as much (I occassionally do military press and C&J, snatch is also quite demanding on shoulders, I figured that was more than enough my shoulders could handle).

Now I am just training to get back in the olympic lifting, I am also trying to joggle a bit of strongman/powerlifting kinda of workout in my routine.

I was just bored and wanted to try something extreme, but I guess my body didnt take it well.

zl214

How do you periodise on olympic lifts?

I am doing a bit of freestyler kind of peroisdisation on other exercises like bench and squats at the moment. With Olympic lifts, I just keep doing the same thing over and over to improve my technique until I develop some sort of reflex and then move on to heavier weights.

Double D

Dips are a vertical exercise.