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Old 10-18-2012, 04:02 PM   #1
Corey Kelly
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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
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Old 10-30-2012, 09:28 AM   #2
Greg Everett
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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?
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Old 11-05-2012, 05:36 PM   #3
Corey Kelly
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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.
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Old 11-06-2012, 09:28 AM   #4
Greg Everett
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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.
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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
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Old 11-06-2012, 12:48 PM   #5
Corey Kelly
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Thanks Greg, I appreciate the advice and will definitely put it to practice.
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