Best routine for strength in these lifts?

[fahall]

Hi all,

I have been a lurker here for some time, but this is my first post. I am currently running Madcow's 5x5 and I am going to do so until I get some serious numbers under my belt (I am looking for 500/400/300 in Dead/Squat/Bench). I am also very interested in getting strong in the OLY lifts as well as the ones in Madcow's 5x5. I am wondering what sort of program I can set up to help me improve strength in all of these lifts:

Squat
Bench
Deadlift
Clean and Jerk
Snatch
Bent over Row
Dip
Chin
Military Press

* all lifts are done raw (the only "equipment" I will be using is my lifting gloves which have wrist support in them. I will only be wearing the gloves on moves that don't require much wrist flexibility.)

I am an aesthetics focused trainee at heart, but I am trying to really focus on strength for awhile so as to have measurable goals. I think that the lifts I have chosen will fully develop my physique (with the possible exception of my weak link of calves). I have been trying to figure out how to best set up these lifts to really push my strength up in all of them. Here is the split that I have developed so far:

Sunday
Squat
Bench
Calves

Monday
Snatch
Row
Heavy Abs

Wednesday
Clean and Press
Dip
Calves

Friday
Deadlift
Chin
Heavy Abs

I figured my big lifts (not calves and abs) would alternated between a few set/rep schemes. I am not sure how I would alternate them, but I would like to do some 10x10 work, some 5,4,3,2,1 days, some DE days, and some 20rep Widowmaker style work. Calves I will do DC style, as this is the only way I have found that works for me. Heavy abs will be done with one day being a "lower ab" movement and one being an "upper ab" movement. I know that there aren't different sections to the abs, I just mean one will have the lower body moving and one will have the torso moving.

Any suggestions would be greatly appreciated.

Thanks,
Alex

[XX]

I think its awesome you have defined some goals for yourself and are taking steps towards them. However, I think you are trying to do to much at one time. Trying to bring up OLY lifts while bringing up bench squat and dead at the same time will likely lead to overtraining very quickly unless your genetics are top 1% the OLY lifts are very demanding of the CNS.

10X10 work is not nearly optimal for big strength gains. its more of a mass routine.

Id focus on your big 3 first, hit your goals and then move on to the oly lifts if you want. Keep it simple, check out some of the routines in the routines section like IA's simple power based routine or a WSB routine

[dbcb314]

I agree with XX.. your doing a little too much all at one time.

I would pick 3 MAIN lifts to build towards. Squats should be one of them for sure. Then pick bench press or a shoulder exercise (clean and jerk or military press). then pick either deadlifts, or snatches as the main lift.

however this doesnt mean the other lifts cant be used as assistance and you should still try to increase the workload (weight, reps or sets) each week, but your heavy, lower rep work should be done with the 3 lifts that are you focus.

[fahall]

Thanks for the suggestions guys.

I am going to keep working on Madcow's SF version of 5x5 until my strength on Squat, Bench, and Dead are up to snuff. After that I will focus on the Oly's and the Squat. I'll have the other lifts in as assistance work with the possible exception of the Dead.

Thanks again,
Alex