all comments welcome
i was following a routine [see jornals forum, pg 2/3] for about 6 months, only really started jornal in last 3 or so weeks of that time. basically i was ceasing to make consistant progress and lost some weight. then i posted a few sample<read:god awful, routines to test what peoples reactions would be to me squatting a lot and not much else. concensus was, my form was bad, not my strength.
i am a very active peron and like to maintain my fitness above all else, so my routine needs to be low in volume and high in its intensity. i would really like to add back some of the weight i lost whilst making progress in the strength dept. i will do this by eating everything that is patelable and isn't nailed down and traing correctly. the latter being the part i need help with.
i need a low volume routine for this reason: i am a tree surgeon/forester<read:lumberjack and therefore have to weight train early morning before work or i will be seriously jepadising my gains if i try to do so after work, as i am rarely in the mental state/physical state for training after a day in the woods/trees.
my current maxes are; [approximations as they will have gone down slightly in last 3-4weeks] bench, squat, deadlift:
90-100-140kg / 200-220-310lbs roughly. i weigh 146lbs, yes, i've lost weight again.
i want to work on bringing all of these up [particularly the squat], but focus just as much on areas of the body that are crucial to all round strength and sports/fighting performance: [grip/abs/lowerback/neck/ankle stabilizers]
i would like a 3 or a 4 day split and wasthinking along the lines of this....
please feel free to tear this apart.day#1
clean + jerk 3x3
[+1abs, 2 grip and 2 stabilizer exersize]day#2
dips/close grip bench 3x6-8
weighted pressups 3x6-8
DB snatch 3x3
[+1abs, 2 grip and 2 stabilizer exersize]day#3
one arm deadlift 3x3
chins/barbell curls 3x6-8
[+1abs, 2 grip and 2 stabilizer exersize]day#4
clean + jerk 3x3
[+1abs, 2 grip and 2 stabilizer exersize]
with 3 sessions of HIIT thrown in for good measure.
abs exersizes are: [all weighted]
weighted situps, side bends, hanging legs rasie
grip exersizes are:
plate pinching, plate curls, lever work, thick log static holds, gripper work, reverse grip curls/hammer curls
stabilizer exersizes are:
one legged squats, handstands presup [1arm], bridging
what are your thoughts please??