wj19
03-29-2005, 07:57 AM
Just wanted to get some opinions. I had to switch to this propram temporarily due to a strained muscle in my left thigh. I am focusing on olympic lifts but while trying to let my leg heal I figured I'd work on the following:
1
RDL 3-5x10
Pow Shrug 5x5
Beh. Neck Press 5x5
Step-Ups/Leg Ext 5x5
Weighted Abs 4x10
2
Clean DL & Shrug 4x5
Hng Power Sn 6x3
Incline Bench 5x5
Step-Ups/Leg Ext 5x5
Side Bends 4x10
3
Sn DL & Shrug 4x5
Hng Power Cl 6x3
Mil Pr 2x5,4x3
Step-Ups/Leg Ext 5x5
Calves 5x5
4
Reverse Hypers 3-5x10
Hammer Curls 4x6 (for elbow support)
Hamstring Curls 4x6
Ab work
Calf work
My main goal right now are to increase my OH press and to compete in an OL meet. The extensions and step-ups i will be doing will only be for my rt leg in order to let the muscle in my lft leg heal. it sucks but i'm hoping this time will help to bring my rt leg up to my left as it never seemed as strong after acl surgery. my form needs a lot of work on the ol lifts adn i'm really looking forward to getting healed so i can get to work on that. in the meantime if anyone has any advice or reactions to this program i'd apprecaite it. right now my schedule is 3, 4, 0ff, 2, off, 1,off, off.
1
RDL 3-5x10
Pow Shrug 5x5
Beh. Neck Press 5x5
Step-Ups/Leg Ext 5x5
Weighted Abs 4x10
2
Clean DL & Shrug 4x5
Hng Power Sn 6x3
Incline Bench 5x5
Step-Ups/Leg Ext 5x5
Side Bends 4x10
3
Sn DL & Shrug 4x5
Hng Power Cl 6x3
Mil Pr 2x5,4x3
Step-Ups/Leg Ext 5x5
Calves 5x5
4
Reverse Hypers 3-5x10
Hammer Curls 4x6 (for elbow support)
Hamstring Curls 4x6
Ab work
Calf work
My main goal right now are to increase my OH press and to compete in an OL meet. The extensions and step-ups i will be doing will only be for my rt leg in order to let the muscle in my lft leg heal. it sucks but i'm hoping this time will help to bring my rt leg up to my left as it never seemed as strong after acl surgery. my form needs a lot of work on the ol lifts adn i'm really looking forward to getting healed so i can get to work on that. in the meantime if anyone has any advice or reactions to this program i'd apprecaite it. right now my schedule is 3, 4, 0ff, 2, off, 1,off, off.