View Full Version : Programming Help

Elliott Denney
05-05-2014, 11:57 AM
I, like many other who love olympic weightlifting, have a lot of circumstances that make optimal training/recovery quite difficult. Right now, Iʻm in medical school, so training time is limited, but luckily summer is coming soon. That being said, unfortunately the school gym will be altering the schedule for the summer and will be closed on the weekends. I am currently following a 3 on/1 off/2 on/1 off approach, but that will no longer be possible. This brings me to my first question: is a 5 on/2 off approach simply idiocy?

If I do go for this approach, Iʻm wondering what would be the most effective use of my time in terms of exercises. Given my current maxes,

Clean & Jerk: 102.5 kg
Snatch: 85 kg
Back squat: 130 kg
Front squat: 115 kg
Weight: 80 kg

itʻs fairly obvious that Iʻm going to have to increase my leg strength before I make much more progress. With that in mind, Iʻve come up with this:

Back squat- Wendler approach, including ʻJoker setsʻ and first set last*

Push Press BTN- Wendler approach, including ʻJoker setsʻ and first set last*
Jerk- Heavy 3, -5%, -10%
Bent row- 3x5

Deadlift- Wendler approach, including ʻJoker setsʻ and first set last*

Bench Press- Wendler approach, including ʻJoker setsʻ and first set last*
Pullups- 3xME
Dips- 3xME

Snatch- 60%x3, 70%x2, 75%x2, 80%x1, Heavy Single
Clean & Jerk- 60%x2+1, 70%x2+1, 75%x2+1, 80%x1, Heavy Single
Front Squat- Heavy 5, -5%, -10%

I made Thursday really easy because itʻs typically when I rest. Iʻm not sure what would be good to add on Monday after back squats or Wednesday with deadlifts. Iʻm up for suggestions and sorry for the longer post.

*If you are familiar with Wendler, the Joker set is merely a set you add after the (+) set in case youʻre feeling good that day (e.g. 65%x5, 75%x5, 85%x5+, 90%x5, 100%x5, etc.). First set last is simply taking your first set weight and doing it as many times as possible.

Blake Barnes
05-07-2014, 08:52 AM
Maybe you could add an Olympic movement on those days. Something other than the full lifts like you have on the other days, like power/hang variations or even corrective exercises.

Elliott Denney
05-07-2014, 09:34 AM
Thatʻs something Iʻve considered because I definitely want to get more practice into my week. Iʻm thinking of doing hang/block cleans following back squats on Mondays and preceding deadlifts on Wednesday with hang/block snatches. In my past cycle, I attempted doing power snatches after doing deadlifts one day, and it was almost impossible because I just couldnʻt keep my composure. Iʻm guessing that the percentages would just follow a 3-week progression followed by a de-load just like the other exercises.

Blake Barnes
05-07-2014, 03:32 PM
I would actually do the Hang/Block Cleans (with fairly light weight) before Back Squats as well. Just to get the more technical exercise out of the way and you can use those as a warm up for the squats. But come max-out day, I would do the Back Squats first. That's my opinion.

Three weeks followed by a de-load is fine.

Elliott Denney
05-08-2014, 04:45 AM
Alright that sounds good then. When would be a good time to work in a 3x5 of good mornings? Also, are there any imbalances in the schedule that I should address? Thank you for the help!

Blake Barnes
05-08-2014, 11:52 PM
You could probably do them on Friday.

I don't see any imbalances for the exercise selection.

Elliott Denney
05-24-2014, 09:38 AM
I thought I would go ahead and post an update.

Block clean (below knee)- 67.5x3, 72.5x3, 75x3
Back Squat- 80x5, 91x5, 105x7, 80x16

Push Press BTN- 57.5x5, 65x5, 75x9, 77.5x5, 60x16
Pendlay Row- 60x5, 65x5, 70x5
Jerk BTN- 60x3, 80x3, 90x3, 100x3, 106x3(pr), 110(x), 110x1(pr), 95x3x2

Block snatch (above knee)- 55x3, 60x3, 67.5x3
Deadlift- 97.5x5, 112.5x5, 125x10, 132.5x5, 97.5x20

Bench- 57x5, 66x5, 75x7, 57x10
Pullup- 10, 8, 9
Dips- 15, 8, 14

Snatch- 52.5x3, 60x2, 65x2, 67.5, 72.5, 77.5(x), 77.5(b), 77.5, 80, 82.5(x)
Clean & Jerk- 67.5x(2+1), 72.5x(2+1), 77.5x(2+1), 82.5x(2+1), 87.5, 92.5, 97.5
Front Squat- 60x5, 70x5, 80x5, 87.5x5, 82.5x5, 80x5
Good Morning- 60x5x3
GHD Back Raises- 3x10 (5 sec. tempo descent)

Well thatʻs all of it. I really liked this week, and I am pretty glad because I think this is a sustainable model for me. I found out yesterday that I donʻt really like the good mornings (either Iʻm not doing them right or I donʻt have the proper joint-limb proportions, and I would rather do something that I am familiar with that works, and those back raises light me up).

Thanks for the input, Blake!