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What's your opinion on this workout

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FosseR
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« on: February 05, 2012, 06:22:40 PM »
Basically I am pushed for time due to a full time job working nights.
I want to do 3 workouts a week full of compound movements.
Opinions, Improvements, Changes, Advice, etc. Is all welcome.

Monday - Wednesday - Friday
Deadlifts - 3sets - 6-8reps
Clean and Jerk - 3sets - 6-8reps
Barbell Rows - 3sets - 6-8reps
Shoulder Press - 3sets - 6-8 reps
Squats - 3sets - 6-8reps
Bench press - 3sets - 6-8reps

My weekends are free but I have never really liked to workout on the weekend, I like freedom on the weekends to do as I please.
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Polished
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    « Reply #1 on: February 05, 2012, 06:50:18 PM »
    I have only two suggestions:

    1.  Instead of squatting and deadlifting each of the 3 days, I'd say focus on just one of them and alternate.  For instance, week 1 would look like this:

    Monday
    Squat, C&J, BoR etc.

    Wednesday
    Deadlift, C&J (though I'd then do snatch), BoR etc.

    Friday
    Same as Monday

    The following week, it would be deadlift, squat, deadlift.  Does that make sense?

    2.  You have 3 pressing movements (2 if you don't count the jerk as it's only a concentric movement), and only one pulling movement.  Cleans will help develop the traps, but your posterior delts and lats are going to be underdeveloped compared to your anterior delts and chest.  I would add in a second pull, preferably a vertical one like pull-ups, or weighted chin-ups.
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    danielvam
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    « Reply #2 on: February 05, 2012, 07:43:54 PM »
    Quote from: Polished on February 05, 2012, 06:50:18 PM
    2.  You have 3 pressing movements (2 if you don't count the jerk as it's only a concentric movement), and only one pulling movement.  Cleans will help develop the traps, but your posterior delts and lats are going to be underdeveloped compared to your anterior delts and chest.  I would add in a second pull, preferably a vertical one like pull-ups, or weighted chin-ups.

    I agree, the routine lacks a bit of lats exercises
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