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View Full Version : Weightlifting program for 3/4 days a week


dipankar mohanty
03-03-2014, 09:33 AM
My job and other commitments leave me with 3-4 training days/week. I was wondering if anyone can recommend me a program which will develop strength and also I'd like to continue doing the classic lifts. I am 34 yrs old and weigh 85kg. My PBs:

Snatch: 145 lbs
clean and jerk: 185 lbs
front squat: 250 lbs
back squat: 275 lbs
deadlift: 330 lbs

I train in a minimalist environment with a powerlifting bar which spins decently, but the gym has a squat rack so that helps. I'd say my technique is decent but of course needs bit of improving. I also feel that more than 3/4 days a week pushes back my recovery. A couple of videos to make your judgments about my technique.

http://www.youtube.com/watch?v=XC8tis8lnOM&feature=youtu.be
https://www.youtube.com/watch?v=8sWPKTxTSjA
https://www.youtube.com/watch?v=X_rVdJIlubQ
http://www.youtube.com/watch?v=5sLcxW2FQik

Blake Barnes
03-03-2014, 03:40 PM
With any program you choose, you can combine a day or two. When I say that, I'm not saying you should do all exercises of both days in one training session. Pick and choose the exercises that you are going to benefit from. If you're wanting to focus on strength, then make sure and get in most of the strength work in from the program.

It's easier to dissect if I could see the program.

dipankar mohanty
03-03-2014, 06:43 PM
Monday
Squats - following a 5/3/1 programming by jim wendler to gain some strength
power snatch from floor
bench press

Tuesday
clean and jerk
clean pulls
db rows

Thursday
deadlift
power clean and jerk
shoulder press

Saturday
Snatch
behind the neck snatch press
front squats

But this invariably becomes:
Monday
Squats - following a 5/3/1 programming by jim wendler to gain some strength
power snatch from floor
bench press

Wednesday
deadlift
power clean and jerk
db rows

Saturday
snatch
clean and jerk
front squats

Blake Barnes
03-04-2014, 02:34 PM
That looks fine. I, personally, would start with the faster movements first then go to the strength movements. I know you're main focus is to gain strength but you can keep the Power Snatch and Power Clean & Jerk light and kind of just use them as a warm-up for the Squats and DLs.

Also, if you have time for more than 3 exercises per session, you can work in the Shoulder Presses on Wednesday and the Snatch Push Presses on Saturday.

dipankar mohanty
03-05-2014, 12:34 AM
Thanks Blake. Would it be a good idea to program squats instead of 5/3/1 spanning over 6-7 worksets for strength. Something like a Smolov junior routine? and how about substituting deadlifts for heavy pulls and may be do deadlifts once every 3 weeks or something like that?

Blake Barnes
03-05-2014, 03:59 PM
Yeah that sounds good. DLs take a lot out of you. Pulls will help strengthen you as well as help you with your Snatches and C&Js.