My original plan of getting as strong as hell in pull, deads,squats presses etc bit silly now i think of it. I am good at pulling movements so why would i spend so much time on them, duh andy its time to keep all the energy for the full lifts and the squats. Another change was my original plan to do bucket loads of variation from watching vids of my lifting and chatting to others i really need to practice the full lifts a lot more my lifts have gotten a bit rough not that they were ever beautiful. I need to practice the full lifts a hell of a lot more so this is something I shall do. Its amazing the changes one can make when they take a step back and look at themself the way they would look at someonelses lifting. There is no point in expending all my energy on something that I am quite good at already and ignoring the stuff I have gotten shit at ie. the full lifts. My lifts have slowed down a lot in the last while and this is something I want to address through practice of the full lifts and lighter powers. Below is my training plan for the next while. The adapation or overload will come from adding extra doubles from week to week and adding extra single at the heavy weight from week to week. How this overload will be made up will not be set in stone as it will depend on how i feel on the day. If i feel shit it will be made up of more doubles and if i feel good it will consist of more singles simple enough really ha.
So here goes
Day 1
Snatch 90% 5 singles, 2-4 doubles around 80-85%
Jerk 95%+ 2-3 singles, 2-4 doubles around 80-85%
Back squat 3 sets5 (wk1) 130,(wk2) 135, (wk3) 137, (wk4) 140 2set 5
Day 2
Power Snatch 5 sets 2 around 75-80%
Power clean and jerk 5 set 1+2 around 75-80%
Front squat 5 sets 2 (wk1) 125, (wk2) 127, (wk3) 130, (wk4) 132 2 sets 2
Day 3
Snatch 90% 5 singles, 2-3 doubles around 85%
Clean and jerk 5 singles around 85-90%, 2-4 sets 2+1 around 80-85%
Clean deads 3 sets 5
Day 4
off
Day 5
Power snatch 5 sets 2 around 75-80% of snatch (1 floor 1 hang)
Power clean 5 sets 2 around 75-80% of clean (2floor)
Back squat 3 sets 3 (wk1) 142, (wk2) 145, (wk3) 147, (wk4) 150 1 set 3
Day 6
Snatch 95% 2-3 singles, 3-5 doubles around 80-85%
Clean and jerk 90-95% 2-3 singles, 2-3 doubles 80-85%
Front squat heavy single back down 3 sets 2
Day 7 off
The above programme does not include the assistance work I will do i.e. abs, back extensions, glute hams to keep the knees in one piece presses and the likes. These are not included as reps will not go below 6 and as the name suggests they are the assistance stuff for the important lifts.
It seems strange that after the comp the other week you said you were glad to be doing some volume work and now so soon you are trying to do 12-13 lifts a week at 90%+ on both classical snatch and c+j.Also I question why you are happy to go heavy on squats (120% of clean) whilst having minimum heavy pulling work, especially as you didn't seem to have a problem recovering from your cleans at your last comp. You say this training is for the 'next while', but how long is this and when is your next major comp.
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Rhod
I had planned to do more volume type work but from looking at my lifts and re-evaluating things i realised I neeed more practice in the full lifts i have not done a lot of practice in these lifts the last while and i think this had effected my lifts as they have felt slow and not really that smooth so a bit of practice makes perfect. On the squat front i dont think my leg strength is anywhere near it needs to be so i am really pushing the squats for the next phase. Although i did not struggle out of my cleans these cleans were 125kg and I have my eyes set on a much bigger clean than this which will require a much bigger squat than i already possess. I have deliberately excluding heavy pulls for the next months as I am prioritising my squats for the next while as my pull is not a weakpoint in my lifting. This plan is for the next 4 weeks. My next major comp is october but I will be competing next month in ulster and the month after in leinsters.
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