O.M.G. – Yet Another Workout Variation !!!

I have to stop the madness. I know. I’ve been changing workouts every week – sometimes right in the middle of the week. It all started when I decided seriously to get into a daily workout. I stumbled across an Olympic Lift training book. So, I thought I would try that. Then I encountered Mark Rippetoe and Starting Strength. Then I ran across Texas 5×5 (which is a Rippetoe rip off). Somewhere in there I switched to Vince Grand’s 6×6. Then I thought I would try Mon Wed Frid 1 barbell exercise for each body part for 21 reps. Let’s not forget Barbell Complex workouts of 5 sets / 5 movements / 5 reps / 5 minutes rest in between. A few weeks ago I came across a very interesting workout centered on the big 5 (deadlift, squat, bench, clean and jerk, and snatch). But now, I’ve created my own version.

Using a modified 5×5 / modified Big 5 / modified Starting Strength, I came up with this. Using the following rep scheme of: 10 rep warm up / 7 rep moderate increase / 5 rep x 3 set “heavy”

Monday

Workout 1

Bench

75% Clean deadlift into an elbows high, triple extension, clean muscle over

Tuesday

Heavy Clean

Heavy Row

Wednesday

Workout 2

110% Clean Heavy Triple Extension Pull

Heavy Jerk

Thursday

Heavy Clean

Heavy Row

Friday

Workout 3

Deadlift

Front Squat

Monday

Heavy Clean

Heavy Row

Tuesday

Workout 4

Squat

70% Hang Clean

Wednesday

Heavy Clean

Heavy Row

Thursday

Workout 1

And, from then on you can see the pattern. Today is day 2 in the pattern. So, it’s heavy clean and then heavy row. While my clean is still an embarrassing 190, it is even worse because I stepping back off that to 180 and then using an every-other-work-out-add-2.5 pounds (ala Mark Rippetoe) and see what happens.

Slow Road Back

Trying to get my two main “heavy” lifts back to a respectable place.  My top bench is 365 and my top squat is 395.  Stuck at 320 on both of them right now.

Bench 135 x1 0; 225 x 8; 275 x 4; 315 x 1; 320 x 1

Squat same as above.

I also need to get my Pull Ups back up.  Used to be 10.  Stuck at 3.  It would help if I could lose the 35 pounds I put on since I was doing 10 reps.

Sucks getting old.