Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Olympic Weightlifting

Reply
 
Thread Tools Display Modes
Old 03-02-2010, 11:29 AM   #1
Alex Bond
Member
 
Alex Bond's Avatar
 
Join Date: Jul 2008
Posts: 130
Default Critique my PL plan

So I am planning my training week that I will follow for a while. My goals are mainly to make linear progress in the PL lifts, especially bench and deadlift, which are weak relative to my squat. This plan was inspired by the various "Advanced Novice" plans I've seen Rip discuss. All notation is sets x reps.

Day 1: Bench 3x5, Squat 3x5, Machine Row 3x5, DB Row 1 per hand x Max Reps
Day 2: Rest
Day 3: Press 3x3, Front Squat 3x3, Power Clean 3x3, Curls 3x10, Top of DL static hold for time
Day 4: Rest
Day 5: Bench 3x5, Squat 3x5
Day 6: Deadlift 1x5, whatever accessory crap I am in the mood for which will probably be some mobility stuff, maybe pull-ups and dips, short conditioning
Day 7: Rest

Everything goes up in weight every time I do the exercise, except the DB rows, where I will take a weight, try to get a target number of reps with each arm, I'm thinking 25, and will up the weight when I hit that number. The DL static hold for time won't be to failure - I think my target will be to get to 30 seconds, when I do that I'll up the weight. Conditioning will be running and will be short and not super intense, unless it is raining or something and then I will figure something else out but it will still be <10 minutes.

I'll explain why I'm doing what I'm doing. I used to do the Day 5 and 6 workouts in the same day - squat, bench, dead like in SS. But the weights were going up, and I was tired enough after doing squats and bench that I felt like I wasn't giving my deadlift the proper effort it deserved, and I wasn't making linear progress at weights I knew I should. I think that splitting off the DL means I'll be able to get after it more. With regards to the rows, the owner of my gym (who I've seen bench 495#) really loves this certain machine for rowing, so I'll take his word and do that. I'm doing the 1 arm DB rows since I've heard they are good too, and the max rep set will work the grip and core a little extra and pump up the row volume, which is a little low at only 3x5 on the main machine. My back is my weak point for benching, so I want to work hard on back work. I'm doing the DL static hold since my grip is my weak point in my DL, so I want to get that in shape. On day 3, everything is 3x3 instead of 3x5 since the lower reps will reduce the chance of fatigue spilling over to the end of the week - make it more like a Texas method light day - and to make it easier to make consistent linear progress up. Conditioning is just enough that I don't get out of breath if I have to run to catch a bus or whatever - nature punishes the specialist, right guys?

So my plan is to make linear progress for a while. At some point, this will stop. I've already reset bench and squat once each while trying to make linear progress, so I figure I will reset them once more each then have to move into something more intermediate. I have two options. I could go right into Texas method for squat and bench, doing 5x5 on day 1 and 5RM, 3RM, etc on day 5. My other idea would be to stay doing 3x5 on day 1 and doing 3x3 at a higher weight on day 5, then do the day 5 3x3 weight for the next week's day 1 3x5. For example, 400#x3x5, 405#x3x3, 405#x3x5, 410#x3x3,... This might be a way to keep week to week linear progress in the 3x5 going by introducing the higher weight at a easier, lower number of reps before having to do it for 3x5. The other stuff, if I stall I will just reset down 10%. This probably goes for DL too, though I might need some more ideas of what to do there.

What are people's thoughts? Looking forward to any kind of feedback!




My numbers from my last competition a few days ago: squat: 418#; bench: 245# and just barely got red lights for improper technique on 265#; deadlift: 412# and almost got 440# if it weren't for the grip failing me. Press was at 165#x3x3, front squat 280#x3x3, power clean 210#x3x3, the rest don't really matter. Bodyweight 240#, I eat my share of food but I can't go nuts since I want to stay in the 242#s.
__________________
Training Log
Alex Bond is offline   Reply With Quote
Old 03-02-2010, 01:34 PM   #2
Dave Van Skike
Senior Member
 
Join Date: Dec 2006
Location: PNW
Posts: 1,738
Default

what were you doing before and why did it stop working?
__________________
Practical Strength
Dave Van Skike is offline   Reply With Quote
Old 03-02-2010, 02:34 PM   #3
Alex Bond
Member
 
Alex Bond's Avatar
 
Join Date: Jul 2008
Posts: 130
Default

Before I was doing basically the same thing on days 1 and 3, except not doing the DB rows and the DL static hold, and I was doing day 5 and 6 together on day 5. It was working great for the squat and pretty good for the bench, but on day 5 by the time I finished my squats and bench I was too tired to put forth a max effort on my DL and for this reason my deadlift did not increase nearly as much as my squat. The hope is that by moving the DL a day later by itself, I'll be able to give the DL a better effort and make more consistent progress in it. In addition I am adding the DB rows and static hold to improve my back and grip, two weak points for me which have been exposed in recent weeks. These changes happen while hopefully keeping the squatting and pressing program which has been working well the same. I also speculate as to what set/rep scheme I should switch my squats and bench to once my linear progress with 3x5 stalls and I need to make a change.
__________________
Training Log
Alex Bond is offline   Reply With Quote
Old 03-03-2010, 08:05 AM   #4
Gavin Harrison
Senior Member
 
Join Date: Feb 2008
Posts: 263
Default

Could be that you're squatting way more than you're deadlifting (1 set of 5 per week, compared to ~10 sets of squats). Or that you're more built for squatting. Who knows.
Gavin Harrison is offline   Reply With Quote
Old 03-03-2010, 08:47 AM   #5
Allen Yeh
Senior Member
 
Allen Yeh's Avatar
 
Join Date: Oct 2006
Location: Charleston, SC
Posts: 4,245
Default

RE: Kroc DB rows

Wendler put it best "pick a weight you can do for 1 rep then do it twenty times..." That is loosely paraphrased but it definitely put a different mentality in my mind for that exercise than I previously had. After reading that I went from doing working sets of 60-65 to 80-90#'s. Perhaps 2 sets, 1 WU set and then 1 working set, I still do WU set even though I do them later on in my workout.

Other questions:
1. No pullups/chinups or anything?
2. ABZ, no seriously.
__________________
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
Allen Yeh is offline   Reply With Quote
Old 03-03-2010, 10:42 AM   #6
Dave Van Skike
Senior Member
 
Join Date: Dec 2006
Location: PNW
Posts: 1,738
Default

here's a couple suggestions FWIW. don't worry about the plan. stick to a very basic 3x5 or whatever you like. I like to squat, press and pull every session. It looks like Bench is you biggest weakness, which is lucky becuase it will benefit the most from technique work. if you're going to add someting it's gonna be more bench. get with a good PL'er and figure this out. speed bench or light bench or rep bench..figure out what works for you.

your plan looks too complicated to me. simplify simplify simplify. any more complex than Volume day, light day and a PR day is over the top for me. seperate the squat and DL by at least a day or do them on the same day. I prefer same day. squat first. then pull. progress in the DL for me always stalls if my lower back is overcooked. has nothing to do with DL being too taxing, it's multiple days of squats plus DL that is too taxing. heavy back squats and light rdls then medium front squats and heavy DL is an easy way to break this up.

best advice...don't even worry about accessories at all unless they are major weaknesses. stick to the main lifts, if you need more work, back off sets are where it's at. if you have a specific weak point it's in one of these places.
hamstrings, abs grip, triceps and upperback. You can never do too much flexibilty and strenghthening of those. doing something small for those every time you go to the gym is a good start. you'll figure out pretty quick how much is too much, consistency on those will make a bigger difference than weight on the bar. pullups and power cleans never did shit for my main lifts. heavy barbell rows work better for me.
__________________
Practical Strength
Dave Van Skike is offline   Reply With Quote
Old 03-04-2010, 11:59 AM   #7
Arden Cogar Jr.
Senior Member
 
Join Date: Jan 2008
Posts: 694
Default

This is excellent advice. I would listen given your goals.

All the best,
Arden

Quote:
Originally Posted by Dave Van Skike View Post
here's a couple suggestions FWIW. don't worry about the plan. stick to a very basic 3x5 or whatever you like. I like to squat, press and pull every session. It looks like Bench is you biggest weakness, which is lucky becuase it will benefit the most from technique work. if you're going to add someting it's gonna be more bench. get with a good PL'er and figure this out. speed bench or light bench or rep bench..figure out what works for you.

your plan looks too complicated to me. simplify simplify simplify. any more complex than Volume day, light day and a PR day is over the top for me. seperate the squat and DL by at least a day or do them on the same day. I prefer same day. squat first. then pull. progress in the DL for me always stalls if my lower back is overcooked. has nothing to do with DL being too taxing, it's multiple days of squats plus DL that is too taxing. heavy back squats and light rdls then medium front squats and heavy DL is an easy way to break this up.

best advice...don't even worry about accessories at all unless they are major weaknesses. stick to the main lifts, if you need more work, back off sets are where it's at. if you have a specific weak point it's in one of these places.
hamstrings, abs grip, triceps and upperback. You can never do too much flexibilty and strenghthening of those. doing something small for those every time you go to the gym is a good start. you'll figure out pretty quick how much is too much, consistency on those will make a bigger difference than weight on the bar. pullups and power cleans never did shit for my main lifts. heavy barbell rows work better for me.
__________________
Lifting heavy stuff is fun and relative......
Arden Cogar Jr. is offline   Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -7. The time now is 01:50 AM.

Powered by vBulletin Version 3.6.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator