Help with my bulking/power routine...

So im obviously new to these forums, but have browsed for a while.
 
Im currently doing a full body 3x per week (mon,wed,fri)
 
im looking to drop this to a full body 2x per week and then on fridays do a focused power day.
 
this is what i had in mind, please correct me if im wrong!
 
Back squat (all either 4x6 or 3x8 unless stated otherwise)
Front squat
Flat bench
D/lift
Wide grip chin ups (3xfailure)
BOR's
Standing millitary press
 
Reverse woodchop w/ 45plate
Med ball slams
 
i would do that mon and wed.
 
On friday i was thinking:
 
Power clean 4x3
Hang clean
Jump squat
Clapping pushups
Med ball throws (push out infront would probably be a better description)
 
& same core work as above.
 
I do plyometrics at training...
 
I am looking for friday to be less intensive as i have rugby games Saturday morning and would prefer not to be suffering too much with DOMS.
 
I would prefer to stick with full bodys as i had previously always done a 3 day split and since changing to full body have made massive gains, but obviously am open to opinions.
 
ohh by the way im 5' 7'' around 12% BF and 74.5kg or 163.9 Lbs. ideally i would like to get to around 175-180Lbs.
 
Cheers all the best

I would do heavy full body Monday, heavy power movements Wednesday, and light full body Friday to help recovery and be fresh on Saturday morning.

Cheers man.  Would i still acheive sufficient hypertrophy by doing a light day? 

Well yeah, as long as you're eating enough. Make those cleans as heavy as you can and you will get hyooge. I don't know if you want to but here's how I would do it:

Power Cleans 10 x 3
One arm DB snatch 10 x 3
Front Squat 10 x 3

Then do whatever else you would like (clapping push ups, medicine ball throws, etc) Have you tried slamming the ball? That stuff is brutal on the legs and such.

yea im eating pretty good.  ive steadily been putting around a Lb a week for a couple months but that has flattened out now ive started lot more cardio with the season etc.

My power prog looks something like this at the moment (its not set in stone or anything)

Power cleans
Hang cleans
Jump squats
single arm push press
med throws
and yea med slams

so u think i should go for 10x3? i was looking at something around 6x3 is that too little?

10 x 3 is brutal with a lot of intensity. try it.

Cool man ill give it a go tommoro and post back.

Cheers again

I think you should try to spread all of that through out the week...thats a lot of things to be doing on monday and wednesday. Friday your kind of going it a little too easy imo compared to the other days. Doms will go away once your body gets conditioned to what your doing on friday.

I think you have the right intentions, but your getting a little carried away.

Here is what I would have you do...Given what you wrote.

Monday:

Heavy Back Squats
Bench
Pull ups
SLDL

Wednesday:

Front squats
OH press
Heavy deads
Pull ups

Friday:

Explosive squats (weight in the 50-60% of your 1rm)
Power cleans/hang cleans... you dont need to do both, especially on the same day.
Jump squats
Clapping push ups/ Explosive bench/bands/chains

Theres things missing, but that would be the bulk of it...just a suggestion. GL man.

no.9


So im obviously new to these forums, but have browsed for a while.
 
Im currently doing a full body 3x per week (mon,wed,fri)
 
im looking to drop this to a full body 2x per week and then on fridays do a focused power day.
 
this is what i had in mind, please correct me if im wrong!
 
Back squat (all either 4x6 or 3x8 unless stated otherwise)
Front squat
Flat bench
D/lift
Wide grip chin ups (3xfailure)
BOR's
Standing millitary press
 
Reverse woodchop w/ 45plate
Med ball slams
 
i would do that mon and wed.
 
On friday i was thinking:
 
Power clean 4x3
Hang clean
Jump squat
Clapping pushups
Med ball throws (push out infront would probably be a better description)
 
& same core work as above.
 
I do plyometrics at training...
 
I am looking for friday to be less intensive as i have rugby games Saturday morning and would prefer not to be suffering too much with DOMS.
 
I would prefer to stick with full bodys as i had previously always done a 3 day split and since changing to full body have made massive gains, but obviously am open to opinions.
 
ohh by the way im 5' 7'' around 12% BF and 74.5kg or 163.9 Lbs. ideally i would like to get to around 175-180Lbs.
 
Cheers all the best

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"