Full Body Routine Please critique

[imcleish]

Ok, so after doing alot of reading on here, I've decided to try a full body routine consisting of compound movements. Here's what I did and plan to do this week. first two sets were performed close to failure, last set was performed with 1 rep in the tank.

Monday
Hang clean 3x5
Push Press 3x5
Squat 3x6
Good Morning 3x12
Barbell Incline 3x5
Pull ups 3x10

Wednesday
Deadlifts 3x5
Squat 3x6 (80% of Monday)
Dumbell Decline press 3x8
Bent over barbell row 3x10
Dumbell Military press 3x10
Neural grip pullups 3x10

Friday
Hang Snatch 3x5
Plyometric push up 3x5
Squat 3x5
SLDL 3x10
Weighted Dips 3x8
Yates row 3x10

I finished the M and W workout in about an hour and was wiped, but felt good the next day. I like this routine so far and can see why alot of the moderators suggest it. Would you guys recommend starting all reps at like 10 and then adding weight and decreasing reps every few weeks? Thanks for the help..

 

[CowPimp]

If you're going to squat twice a week, don't squat twice at such a high intensity. That's good how you sort of unload the squats midweek though.

I feel like you're trying to improve too many areas of performance at once. Each session how power work, strength work, and hypertrophy work. Try to keep to no more than two trained biometers in a workout. You can't do everything at once, unfortunately.

 

[imcleish]

Thanks for the help Cowpimp. I'm thinking of keeping my reps for the power exercises (cleans, push presses, snatches) at like 5 or 6 to begin with and keep the reps for everything else at like 8 for a few weeks. Then drop them to 3 on the power exercises and 5 on the others; then maybe deload for a week. Do you think that would work? I think I'll take your advice on the squats too and maybe work at like 90% of Monday's weight on Friday, much like bill starr's big 3 program where you go 100%-M, 80%-W and then 90%-F.

 

[CowPimp]

I would do something like the following:

Monday: Lower body power movements (The clean and the snatchl; use longer rest intervals here, like 2-3 minutes or maybe longer)

Upper body hypertrophy/accessory work (Any upper body stuff you're doing for 8-12 reps; use fairly short rest intervals here, like a minute give or take)



Wednesday:
Upper body power movements (Push presses and plyo pushups; use longer rest intervals here, like 2-3 minutes or maybe longer)

Lower body hypertrophy/accessory work (Any lower body stuff you're doing for 8-12 reps; use fairly short rest intervals on these, like a minute give or take)



Friday: Full body strength day (Anything 6 reps or less; use longer rest intervals here, like 2-3 minutes or maybe longer)

Possibly follow up with some extra accessory work if you feel the need.

 

[imcleish]

I like that idea alot. so using the same exercises I was before, I might do something like this:

Monday:
Cleans 3x5
snatches 3x5
Dumbell Bench Press 3x8-12
Barbell Rows 3x8-12
Military Press 3x8-12
Pull ups 3x8-12

Wednesday:
Push Press 3x5
Plyo Push up 3x5
Squat 3x8-12
Leg Press 3x8-12
Good Morning 3x8-12
SLDL 3x8-12

Friday:
Deadlift 3x6
Incline Press 3x6
Dips 3x6
Yates Row 3x6
Weighted chins or pullups 3x6
maybe light squats to hit the legs a bit more

What do you think? I really appreciate your advice and help. Thanks again..

 

[CowPimp]

Looks good to me. Also, a little tip for the strength day. If you want to keep things moving pretty quickly you can cut down the rest intervals a little bit and use antagonist supersets.

For example:

A1 - Incline Press
Rest 90sec
A2 - Yates Rows
Rest 90sec
Repeat for desired number of sets.

 

[imcleish]

I've actually been using that quite a bit to keep my workouts under an hour when I'm doing exercises that require a bit more rest. It helps alot. One of nice things about doing a full body routine. OK, well I'll give this workout a shot this week and see what happens.

Do you think I could rotate my squats between hypertrophy phase on Wednesday and strength phase on Friday every few weeks? For example, do them on Wednesday as part of the hypertrophy workout for reps of 8-12 and do light squats on Friday for a month or so; then for a month do light squats on Wednesday and then hit them for 5 reps or so on strength day on Friday?

 

[CowPimp]

I've actually been using that quite a bit to keep my workouts under an hour when I'm doing exercises that require a bit more rest. It helps alot. One of nice things about doing a full body routine. OK, well I'll give this workout a shot this week and see what happens.

Do you think I could rotate my squats between hypertrophy phase on Wednesday and strength phase on Friday every few weeks? For example, do them on Wednesday as part of the hypertrophy workout for reps of 8-12 and do light squats on Friday for a month or so; then for a month do light squats on Wednesday and then hit them for 5 reps or so on strength day on Friday?

I don't see why not. You could also alternate the placement of deadlifts and squats each week.