Help me tweak my routine?

[locality]

[FONT=Helvetica Neue, Helvetica, Arial, lucida grande, tahoma, verdana, arial, sans-serif]I've come here because this community has shown itself to have some very knowledgeable people, I hope to get a response this time.
I think most of you are pro strongmen or bodybuilders. I'm not trying to compete or step on stage, just trying to constantly transcend my former, weaker self.

The point of this routine is to hopefully build strength and endurance. Sets and reps are being worked under strength parameters during the first 2 weeks, save a few exercises. The sets are generally between the 12-20 range. Diet is a clean calorie surplus.

Note: I suffered an injury in 2008 where the head of my femur was snapped off of the shift and the illium was cracked in a few places. After healing, my leg is a few cm shorter than the other. I can see that my right leg is developing more than the left, as a result of over compensation. I think split squatting will help correct this.

[/FONT]I've worked myself into this routine by changing and rearranging throughout this year.
I come from a military back ground, hence the running and marching.
Should I plug some 5x5 lifts into the plyo portion?
Are there more effective lifts and exercises I could be doing?
Is it too much?
Not enough rest?
Tips and tricks, pretty please.

[FONT=Helvetica Neue, Helvetica, Arial, lucida grande, tahoma, verdana, arial, sans-serif]Day 1[/FONT]

Heavy Bag HIIT
DB Decline Press
DB Flat Press
DB Incline Press
Straight-Arm DB Pullover
DB Triceps Extension
Decline Push up burnout
Wide Arm Push up burnout


Day 2

90 Seconds of lunges
Split Squat 5x5
DB Step Ups
Jump Squats 100 reps


Day 3

Chin-Ups
Romanian DB Deadlifts
Double-Arm Bent-Over DB Rows
DB Incline Rows
Good Mornings
Neck Bridges
DB Curls
Heavy Bag HIIT


Day 4

(AM) Forced march with 45-pound rucksack, 3 miles in 45 minutes (along road) or 1 hour (cross-country).

(PM)
x2 Circuit
Ab Roller
Weighted Leg Raises
Weighted Sit-ups
DB Side Bends
Jacknife Sit-ups
Side Crunches


Day 5
Rest


Day 6

Heavy Bag HIIT
DB Presses (Neutral Grip)
Flat DB Chest Flyes
Incline DB Chest Flyes
Decline DB Chest Flyes
Reverse Grip Dips
Tri Kickbacks
Push-ups /w Rucksack burnout


Day 7

Front Squats 5x5
Body-weight Squats 100 reps
Calf Raises
BB Good Mornings
Laying Leg Raise (On bench, grab a dumbbell with feet)


Day 8

Pull-ups
Kroc Rows
Upright Rows
Alternating Front/Lateral DB Raises
DB Shrugs
DB Military Presses
Neck Bridges


Day 9
DB Concentrated Curls
Alternated DB Curls
DB Preacher Curls
DB Supination Grip Incline Curls
Weighted Dips
Tri Kickbacks
Skull-crushers
Tri-Push-down burnout


Day 10

Rest


Day 11

(AM) Forced march with 45-pound rucksack, 5 miles in 1 hour and 15 minutes (along the road) or 1 hour and 40 minutes (cross-country).

(PM)
x2 Circuit
Ab Roller
Weighted Leg Raises
Weighted Sit-ups
DB Side Bends
Jacknife Sit-ups
Side Crunches


Day 12

Rest


Day 13

Rest


Plyometric Phase

Day 14

Heavy Bag HIIT

Supine Chest Throw
Plank Shuffle
Clap Push Up
Depth Push Up

(PM)
3 mile run (7-8 minute pace)


Day 15

Medicine Ball Sit-up Throw
Medicine Ball Mason Twist
Sledgehammer Swing
Lateral Bound
Lateral Box Jump
Lateral Cone Hops


Day 16

(AM)
3 mile run (7-8 minute pace)

(PM)
Heavy Bag HIIT


Day 17
DB Swing Through
Medicine Ball Scoop Throw
Handstand Push-Up
Standing Two-Arm Overhead Throw
Lever Power Twist (plate loaded)


Day 18


Jump Squat
Box Jump
Mountain Climbers
Side Straddle Hop
Scissors Jump


Day 19

Rest

Day 20

3 mile run (7-8 minute pace)

Day 21

Heavy Bag HIIT

Supine Chest Throw
Plank Shuffle
Clap Push Up
Depth Push Up


Day 22

(AM)
Medicine Ball Sit-up Throw
Medicine Ball Full Twist
Sledgehammer Swing
Lateral Bound
Lateral Box Jump
Lateral Cone Hops

(PM)
3 mile run (7-8 minute pace)


Day 23

(AM)
Forced march with 45-pound rucksack, 5 miles in 1 hour and 15 minutes (along the road) or 1 hour and 40 minutes (cross-country).

(PM)
Heavy Bag HIIT


Day 24
Pull-ups
DB Swing Through
Medicine Ball Scoop Throw
Handstand Push-Up
Standing Two-Arm Overhead Throw
Lever Power Twist (plate loaded)


Day 25


Jump Squats
Box Jumps
High Box March
Split Jump Ball Toss
Box Lateral Jumps


Day 26

Heavy Bag HIIT


Day 27

Rest


Day 28

Forced march with 35-pound rucksack, 10 miles in 3 hours (along a road) or 4 hours (cross-country).


Day 29

Rest


Day 30

Rest


BACK TO THE BEGINNING AGAIN.

Thanks for reading.

 

[PaulBlack]

Well, I am not anywhere near pro or elite or even judged comps at this point, but I will ask...

Is there a reason why you only work one section of the body a day?
Is there a specific reason why you are doing deads and GM's the day following your squat or lunge day?
Some of the days just look a bit redundant to me, where as, you could do less exercises for one part one day (you are only going to get so much inroad after so many sets), and hit the body more again in the week!?
To me, it seems if you are more after fitness and capacity with some strength, hitting the body more thru the week, might be better.
I could be wrong but, it just seems recovery on at least the small stuff does not take 5 or so days.

 

[locality]

Well, I wasn't really calling out the pros. It just seems like everyone knows their stuff around here.

The reason I do chest/tri, back/bi type thing everyday is because I like to train everyday. It's also how I learned how to lift, I guess this is more of a bodybuilding approach?

You're right, I have been doing deads after the squat days, the hams never felt sore so I just went with it. Now that someone points that out, I'll arrange it for squats at the beginning of the week and deads 72 hours after. Swapping Day2 with Day1 and landing the dead day on #4.

What exactly looks redundant? The chest flyes and presses? Be a little more specific on the do less exercise on one part, one day. What would you cut out?

Yeah, some of the muscle groups are five days a part. I'll see if I can arrange it to make them 72 hours a part. That's how I was doing it when I started all this.

 

[locality]

Changed and rearranged.


Day 1

90 seconds of Lunges
Split Squat 5x5
Jump Squats 100 reps
Calf Raises
BB Good Mornings
Leg Raises


Day 2

(AM)
Heavy Bag HIIT

(PM)
5x5 Bench Press
5x5 Military Press
Alternating Front/Lateral DB Raises
Dips


Day 3

Rest


Day 4

Chin-Ups
Romanian DB Deadlifts
Kroc Row
Neck Bridges


Day 5

Heavy Bag HIIT
Ruck Pushups
Flat DB Chest Flyes
Incline DB Chest Flyes
Reverse Grip Dips
Ab Roller


Day 6

Rest


Day 7

Front Squats 5x5
Bodyweight Squats 100 reps
Calf Raises
BB Good Mornings
Laying Leg Raise (On bench, grab a dumbbell with feet)


Day 8

Pullups
5x5 Bench Press
5x5 Military Press
Alternating Front/Lateral DB Raises


Day 9

3 mile run


Day 10

Heavy Bag HIIT
Concentrated Curls 2x5
Alternating Curls 2x5
Preacher Curls 1x5
Weighted Dips 5x5


Day 11

(AM)
Forced march with 45-pound rucksack, 5 miles in 1 hour and 15 minutes (along the road) or 1 hour and 40 minutes (cross-country).

(PM)
circuit:
Ab Roller
Weighted Leg Raises
Weighted Situps
DB Side Bends
Jacknife Situps
Side Crunches


Day 12

Rest


Day 13

(AM)
3 mile run

(PM)
1x5 Deadlift
5x5 Military Press


Plyometric Phase

Day 14

(AM)
Heavy Bag HIIT

(PM)
circuit:
Supine Chest Throw
Plank Shuffle
Clap Push Up
Depth Push Up
Dips


Day 15

circuit:
Medicine Ball Sit-up Throw
Medicine Ball Mason Twist
Sledgehammer Swing
Lateral Bound
Lateral Box Jump
Lateral Cone Hops


Day 16

(AM)
circuit:
Pullups
Handstand Push-Up
DB Swing Through
Lever Power Twist (plate loaded)

(PM)
3 mile run


Day 17

circuit:
Jump Squat
Box Jump
Mountain Climbers
Scissors Jump


Day 18

(AM)
Heavy Bag HIIT

(PM)
circuit:
Supine Chest Throw
Plank Shuffle
Clap Push Up
Depth Push Up
Dips


Day 19


circuit:
Medicine Ball Sit-up Throw
Medicine Ball Full Twist
Sledgehammer Swing
Lateral Bound
Lateral Box Jump
Lateral Cone Hops


Day 20

(AM)
3 mile run

(PM)
circuit:
Pullups
Handstand Push-Up
DB Swing Through
Lever Power Twist (plate loaded)
Alternating DB Curls


Day 21

Bench 5x5
circuit:
Jump Squat
Box Jump
Mountain Climbers
Scissors Jump



Day 22

Heavy Bag HIIT
1x5 Deadlift
5x5 Military Press


Day 23

Rest


Day 24

(AM)
Forced march with 45-pound rucksack, 5 miles in 1 hour and 15 minutes (along the road) or 1 hour and 40 minutes (cross-country).

(PM)
Bench 5x5


Day 25

Rest


Day 26

(AM)
Heavy Bag HIIT
3 mile run

(PM)
1x5 Deadlift
Military Press 5x5


Day 27

Rest



Day 28

(AM)
Forced march with 45-pound rucksack, 5 miles in 1 hour and 15 minutes (along the road) or 1 hour and 40 minutes (cross-country).

(PM)
Bench 5x5


Day 29

1x5 Deadlift
Military Press 5x5


Rest for a week.



BACK TO THE BEGINNING AGAIN.

 

[capo180]

I think you would be more effective combining the strength and plyometric phase.. For strength you don't need to lift everyday. Maybe do 3 strength days a week with a 5x5 program or 5/3/1.. And add in 2 days of plyo..

 

[PaulBlack]

What exactly looks redundant? The chest flyes and presses? Be a little more specific on the do less exercise on one part, one day. What would you cut out?

In same W/O's maybe dips and BP's then chins and rows. When you maybe able to split those and hit them 2 separate days in the same week!?
My preferences and my belief is, that one can train the body more often, ie: BP's, OHP's, triceps work and abs, or say some core (not in parts mind you) as I do not take one day and only train say one body part with 3 or 4 different exercises. I think more overall body and or group wise (especially large group) than parts.

Can I ask why you have pretty much a different W/O for the 30 days? It just appears that at one point you have about 10-13 days between chest/BP's 5x5's weight work!? I am just not sure (I mean your goals may certainly be your goals) but the word consistency and reg structured progressive work seems a little staggered!? Like you have 2-3 goals, that are kinda competing with one another!? Maybe I am wrong, but I am just thinking out loud!?
Then again, who am I to say, you may very well be onto something, with that type of layout. Just curious!?

 

[locality]

I see what you mean. I missed the 5x5 BP on Day 11, but from there it goes to press up chest work on day 14. I'm curious, 1x5 BP on the plyo chest press up days.. yes, yeees. This sounds good. Hmm, yeah there is more room for dips on the OHP, BP days. Some days I left rows out because you would be surprised how much ruck marching works the back.
I'm just trying to make up something completely new for myself. I'm tired of the same old routines. I want to see if I can build power and endurance at the same time.
This plan is just a rough draft, on paper. I'm sure once I start to get through it here next week, I'll be penciling in changes left and right.

 

[locality]

UPDATED 9/9/2013

Day 1

90 seconds of Lunges
Split Squat 5x5
Jump Squats 100 reps
Calf Raises
BB Good Mornings
Laying Leg Raise (On bench, grab a dumbbell with feet)


Day 2

(AM)
Heavy Bag HIIT

(PM)
5x5 Bench Press
5x5 Military Press
Alternating Front/Lateral DB Raises
Dips


Day 3

Rest


Day 4

Chin-Ups
5x5 Rows
Kroc Rows
3x5 Conc. Curls
Neck Bridges


Day 5

Heavy Bag HIIT
Ruck Pushups
Flat DB Chest Flyes
Incline DB Chest Flyes
Reverse Grip Dips
Ab Roller


Day 6

Rest


Day 7

Front Squats 5x5
Bodyweight Squats 100 reps
Calf Raises
BB Good Mornings
Laying Leg Raise (On bench, grab a dumbbell with feet)


Day 8

Pullups
5x5 Bench Press
5x5 Military Press
5x5 Weighted Dips
3x5 Conc. Curls
Alternating Front/Lateral DB Raises
Neck Bridges


Day 9

3 mile run


Day 10

Heavy Bag HIIT


Day 11

(AM)
Forced march with 45-pound rucksack, 5 miles in 1 hour and 15 minutes (along the road) or 1 hour and 40 minutes (cross-country).

(PM)
5x5 Bench Press
5x5 Military Press
3x5 Conc Curls
Dips
Ab Roller


Day 12

Rest


Day 13

3 mile run


Day 14

(AM)
Heavy Bag HIIT

(PM)
1x5 Deadlift
2x5 Bench Press
3x5 Conc. Curls

circuit:
Supine Chest Throw
Plank Shuffle
Clap Push Up
Depth Push Up
Dips


Day 15

3 mile run

circuit:
Lateral Bound
Lateral Box Jump
Lateral Cone Hops


Day 16

circuit:
Pullups
Handstand Push-Up
DB Swing Through
Lever Power Twist (plate loaded)
Sledgeswing
Alternating Front/Lateral DB Raises


Day 17

2x5 Split Squat

circuit:
Jump Squat
Box Jump
Mountain Climbers
Scissors Jump


Day 18

(AM)
Heavy Bag HIIT

(PM)
1x5 Deadlift
2x5 Bench Press
3x5 Conc. Curls

circuit:
Supine Chest Throw
Plank Shuffle
Clap Push Up
Depth Push Up
Dips


Day 19

3 mile run

circuit:
Lateral Bound
Lateral Box Jump
Lateral Cone Hops


Day 20

circuit:
Pullups
Handstand Push-Up
DB Swing Through
Lever Power Twist (plate loaded)
Sledgeswing
Alternating DB Curls


Day 21

2x5 Split Squat

circuit:
Jump Squat
Box Jump
Mountain Climbers
Scissors Jump


Day 22

Rest


Day 23

Rest


Day 24

(AM)
Forced march with 45-pound rucksack, 5 miles in 1 hour and 15 minutes (along the road) or 1 hour and 40 minutes (cross-country).

(PM)
5x5 Bench Press
5x5 Military Press
3x5 Conc. Curls
Alternating Front/Lateral DB Raises
Dips
Ab Roller



Day 25

Rest


Day 26

Heavy Bag HIIT
3 mile run


Day 27

(AM)
Forced march with 45-pound rucksack, 5 miles in 1 hour and 15 minutes (along the road) or 1 hour and 40 minutes (cross-country).

(PM)
2x5 Bench Press
2x5 Military Press
3x5 Conc. Curls
Alternating Front/Lateral DB Raises

circuit:
Supine Chest Throw
Plank Shuffle
Clap Push Up
Depth Push Up
Dips


Day 28

Rest


Day 29

Rest


Day 30

5x5 Bench
5x5 Squat
5x5 Row
Dips
Ab Roller


Rest for a week.



BACK TO THE BEGINNING AGAIN.

 

[PaulBlack]

Some days I left rows out because you would be surprised how much ruck marching works the back.
I'm just trying to make up something completely new for myself. I'm tired of the same old routines. I want to see if I can build power and endurance at the same time.
This plan is just a rough draft, on paper. I'm sure once I start to get through it here next week, I'll be penciling in changes left and right.

And I totally hear you guy. I am just more old school strength stuff and was just picking at your stuff from that perspective. If your goals are being fulfilled and the biggest factor... (if you are enjoying what you are doing) then by all means run with it and see what your progress is in comparison in a few months.
BTW, congrats on coming back from what sounded like a ****ty leg injury and your service to the U.S. in the military.

 

[locality]

And I totally hear you guy. I am just more old school strength stuff and was just picking at your stuff from that perspective. If your goals are being fulfilled and the biggest factor... (if you are enjoying what you are doing) then by all means run with it and see what your progress is in comparison in a few months.
BTW, congrats on coming back from what sounded like a ****ty leg injury and your service to the U.S. in the military.

Hey thanks!
It took a lot of therapy to get back under the iron. I had to pretty much do nothing with weights for a few years and watch my step.
Yeah, I wanted some people to pick at it that have different perspectives, what you and capo said helped me arrange it better I think.

I updated my previous post with some split squatting and more curls. If I see that this routine makes me stronger and faster, I'll post back here if anyone is interested.