Go Back   Catalyst Athletics Forums > Training > Olympic Weightlifting

Reply
 
Thread Tools Display Modes
Old 10-18-2012, 05:02 PM   #1
Corey Kelly
New Member
 
Join Date: Dec 2011
Posts: 4
Default Programming Suggestions

I am looking for a little critique on the program I am currently following. I can't say whether or not it is working since I am in my first week. Aside from obviously increasing my max Snatch and Clean & Jerk I am really looking to add some weight to my back squat.

My current lifts are:
Snatch: 100kg
Clean & Jerk: 132.5kg
Back Squat: 180kg
Front Squat: 140kg
Push Press: 125kg
Deadlift: 250kg

My body weight is 107kg

I also know that my weakest point in both of my Olympic lifts is extending at the end of the second pull. Put quite simply, I don't. So I am supplementing pulls to train myself to extend.

The program:

Monday-
5x5 Push Press
5x5 Back Squat
10x3 RDL (This is 3 sets of 10 reps)

Tuesday-
3 Snatch Pull + 2 Snatch using 75% of previous heavy single Snatch. 5 sets
1 Power Clean +1 Power Jerk using 65% of previous heavy single C&J. 10 singles.
100 Abmat Sit-ups

Wednesday- Same as Monday

Thursday-
3 Clean Pull + 2 Clean + 1 Jerk using 75% of previous heavy single C&J. 5 sets.
1 Power Snatch + 1 Overhead Squat using 65% of previous heavy single Snatch. 10 singles.
100 Abmat Sit-ups

Friday- Rest

Saturday-
Heavy single Snatch
Heavy single Clean & Jerk
Heavy double Front Squat

Sunday-Rest

Any comments, questions, concerns and suggestions are welcome. Thanks
Corey Kelly is offline   Reply With Quote
Old 10-30-2012, 10:28 AM   #2
Greg Everett
Administrator
 
Greg Everett's Avatar
 
Join Date: Oct 2006
Posts: 1,750
Default

What is your plan with the squats? Are you just going as heavy as you can for 5x5 on Monday and Wednesday until you can't anymore?
__________________
Olympic Weightlifting: A Complete Guide for Athletes & Coaches

"Without a doubt the best book on the market about Olympic-style weightlifting." - Mike Burgener, USAW Senior International Coach

American Weightlifting: The Documentary
Catalyst Athletics
Performance Menu Journal
Greg Everett is offline   Reply With Quote
Old 11-05-2012, 06:36 PM   #3
Corey Kelly
New Member
 
Join Date: Dec 2011
Posts: 4
Default

No, I was originally going to a heavy single 3 times a week. Then dropping that to 85% for one set of max reps. But I wasn't really progressing in either my heavy single or the max set. So I found this link http://joeskopec.com/five.html and started following the rep/weight scheme listed when I entered 170 as my max.
Corey Kelly is offline   Reply With Quote
Old 11-06-2012, 10:28 AM   #4
Greg Everett
Administrator
 
Greg Everett's Avatar
 
Join Date: Oct 2006
Posts: 1,750
Default

I think you're going to have to run it to see how it works combining that 5x5 progression w a heavy double fs. I would suggest though that Wednesday is not exactly like Monday - either do a little less weight or volume (or both) on the lifts than you did on Monday.

Another consideration is that the only pulls you're doing are in combination with snatches and cleans and at pretty light weights. You may want to drop the pulls from that complex and do them heavier at the end of those workouts instead.

Otherwise I think the basic layout is pretty good.
__________________
Olympic Weightlifting: A Complete Guide for Athletes & Coaches

"Without a doubt the best book on the market about Olympic-style weightlifting." - Mike Burgener, USAW Senior International Coach

American Weightlifting: The Documentary
Catalyst Athletics
Performance Menu Journal
Greg Everett is offline   Reply With Quote
Old 11-06-2012, 01:48 PM   #5
Corey Kelly
New Member
 
Join Date: Dec 2011
Posts: 4
Default

Thanks Greg, I appreciate the advice and will definitely put it to practice.
Corey Kelly 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

BB 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 08:58 AM.

Powered by vBulletin® Version 3.8.9 Beta 3
Copyright ©2000 - 2014, vBulletin Solutions, Inc.