Please help me out

[Canadian_Bacon]

Hey,

I am trying to come up w/ a routine to do on an 'extra' training day I have each week. Because of this I am basically trying to decide on something that is fullbody and balanced in its own regard.(ie balanced w/o fitting in the framework of a larger program)
Problem is I am having real troubles coming up with something that fits the bill.

Does anyone have any suggestions? I am looking for something that is a pretty balance between strength and hypertrophy.

If anyone has any pre-fabbed routines that could fit the bill feel free to drop a link. I really couldn't find a routine I could just rip one day from as most are designed to fit into the bigger context of the training program at large(as they should).

[DKing]

What you are doing on the other days is going to have a huge impact on what you can do on the extra day. Lay out your whole routine for us to start. I would include goals with that as well and what you are hoping to acomplish with the extra day.

Danny

[Canadian_Bacon]

Aight well the story is sort of complicated.

Basically the strength coach at my university offered to teach me o-lifts(something I have wanted to learn just out of curiosity) but he is doing it free of charge(which he doesnt usually do).

I am training w/ him 3 times a week. On Saturday, Sunday and Tuesday. One day usually is directly working on o-lifts with some repition work thrown in. Another day(Sunday generally) is GPP type stuff to bring up my general fitness level. The third day usually involves some explosive lifting(high pulls, jump shrugs) and stuff to focus in on a few structural weaknesses I have(rotator cuff, etc).

Due to the volumes involved I know I can definitly handle a workout on thursday so I am trying to come up something to fit in there.

Right now I am 'bulking' but in general I am trying to push up my #'s in the 'money' movements (squat, bench, dead). Overall I am still trying to build a basic base of mass and strength.(can't build a house on a crappy foundation)

So I guess what I am looking for on the extra day is something that hits all the big lifts but still has enough volume to stimulate some much needed muscle growth.

[Canadian_Bacon]

No ideas? I was thinking of working up to around my 5Rep Max in Squat, Bench, Dead. Followed by some accesory work on my shoulders and quads.

Is that too physically draining on ones CNS?

[chris_f]

Canadian: I get a general idea of what you're doing, but we need specifics. ex:

Sunday:
A) Snatch (4x3) - 50lbs
B) Clean (4x3) - 75 lbs
C) etc etc...


Do that for each day. Then we can tell you what you could use on your "extra" day.

[Canadian_Bacon]

I will try to be a bit more discriptive, though to be honest I havent completely commited the 'routine' to memory.

Sunday GPP:
Usually involves some medicine ball work(throwing them explosively from a clean position, etc). Followed by interval timed stuff that reminds me of the hybrid exersise GPP work CW writes about(pushups + pullups, etc..).

Saturday:
-'form' work for the o-lifts
-Stabability and ab work
-Core Training:
SLDL(snatch or clean grip) (3x6)
Partial DL's (3x6)
-More General BBing work:
Chest (3x8-10)
Pullups/Chinups (3x8-12)
Bradford Presses (2-3x8)
Laying DB Tri. Presses(2x6-10)
Barbell Curls(2x6-10)

Tuesday:
-Cuban Press(3x10-12) or other rotator cuff work
-Light OH squats to warmup
-High Pulls (Work up to 3 sets of 3 rep Max)
-Jumping Shrugs from snatch grip(Same as high pulls)
-DB Front Squats + Push Press(2-3x6)
-Ab work
-Flexibility Training

I have some 'foundation problems' that mean I am not ready to do all out Snatches or Cleans yet with any real weight. Because of this I have only been doing form work for the full movements.

By foundation problems I mean:
-weak shoulder/rotator cuff
-extreme tightness in posterior chain
-overall lack of strength/speed
-low GPP