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Thread: Routine help - ham work, power clean, leg press, front squat

  1. #1
    Loves to squat hellagrant's Avatar
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    Routine help - ham work, power clean, leg press, front squat

    Found this routine and it seems to be what I am looking for. Starts off with compound lifts and includes all of them (except power cleans). Isolation at the end which I need since I haven't done any for months.

    Here is the routine with my questions following the "........................................................"

    3 day split. Mon#1 Wed#2 Fri#3.....Mon#4 Wed#1 Fri#2 etc

    1.
    Squats 3 x 5, 1 x 10
    Ham Work 3 x 8-10..........................................................stiff legged deadlift okay????
    Pullups 20-40 reps
    BB Rows 4 x 6
    Curls 2 x 10

    2.
    DB or Incline Bench 2 x 5, 2 x 8
    Dips 2 x 8
    DB OH Press 3 x 8
    Side Laterals 2 x 10
    Skulls 2 x 10

    3.
    Deadlifts 2-3 x 5
    Leg Press 2 x 10 or 1 x 20...................................................I don't like leg press, front squats instead?
    Chins 20-40 reps
    DB Rows 3 x 8
    Curls 2 x 10

    4.
    Bench Press 2 x 5, 2 x 8
    DB Flyes 2 x 8-12
    Military Press 3 x 8
    Side Laterals 2 x 10..................................power cleans instead? I want to add power cleans, the only compound exercise that this routine is missing.
    Skulls 2 x 10

  2. #2
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    SLDL's are great for your hammies.

    Front squats are a excellent exercise.

    Why do you want powercleans?

    Ryan Hale

  3. #3
    Moderator Off Road's Avatar
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    That looks awsome!!! I've used similar routines in the past with good results. I like the way it rotates exercises so you won't stall out as fast (less deloads). Your subbed exercises look good too (except the cleans...they should go on a pull day).

    <edit> That looks like an IA routine, and I don't think he's a fan of the clean.
    Last edited by Off Road; 07-31-2009 at 01:00 PM.
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  4. #4
    WBB's Juggernaut/Liason BigCorey75's Avatar
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    all the substitutions you are proposing are great ideas, much better exercise selection imo
    Why live if one can not Deadlift?- John Paul Sigmasson

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  5. #5
    Loves to squat hellagrant's Avatar
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    Quote Originally Posted by Off Road View Post
    That looks awsome!!! I've used similar routines in the past with good results. I like the way it rotates exercises so you won't stall out as fast (less deloads). Your subbed exercises look good too (except the cleans...they should go on a pull day).

    <edit> That looks like an IA routine, and I don't think he's a fan of the clean.
    Me too. I like how you do bench press than in a couple of days you do incline bench press. DB OH press than military press. Where it says "curls" for #1 and #3 I plan on doing barbell curls then hammer curls, not sure if this was the original intent by the creator.

    I think this is a good program for those who are done with stuff like starting strength and are ready to add a bit of isolation.

    Quote Originally Posted by Ryan Hale View Post
    SLDL's are great for your hammies.

    Front squats are a excellent exercise.

    Why do you want powercleans?

    Ryan Hale
    I believe powercleans train the muscle in a way no other exercise really does. Plus it is bad as to throw up a barbell filled with weights.

    Quote Originally Posted by BigCorey75 View Post
    all the substitutions you are proposing are great ideas, much better exercise selection imo
    Thanks, glad that you feel the same way. I think the person who created this had the right idea, just failed to use things like front squats, stiff legged deadlifts and power cleans.

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