Snatch
Low blocks (4")
70/155 x 3
70/155 x 3 + 2 drop snatch
74.5/165 x 3 + 2 DS
81/180 x 3 + 2 DS
Floor
88.5/195 x 2
95/210 x 2
97/215 x 1miss + 2
102/225 x 2
107/235 x 1
111/245 x 1
What do you think is a good way to structure the snatch, clean, jerk in a program? I’ve always felt like the jerk and clean should be trained separately mostly and then combine them closer to competition.
Day 1 volume snatch day w/ clean variation… power/box/complex. Back squat
Day 2 snatch variation then clean volume. 3s … maybe 4s. Some 2s. Front squat
Day 3 max effort day snatch to 95%+ / clean and jerk to 95%+
That is really a cruiser plan, like I am not now. No meet in site, just lifting not to go backwards.
But it’s really more complicated about how your are periodizing and your planned peak. Also how developed you are as a lifter. I have seen many a lifter snatch to max, clean to max, do some squats, and PR for 5 straight competitions.
Where I struggle is balancing the greater strength workout. My local gym has nice equipment ove all, but no where near bar and bumpers. Try working to a heavy snatch, and then head to bench press. You will be st 90% of max 3 sets before if you war,ed up with bench.
Nice workout man! Do you have a basic template you follow or do you just go based on feel? Like some days pushing for weight PRs and somedays just pushing the volume?
I don’t have a template, so much as a scheme. And what would be hard to make sense is that fact that I’m not on a single scheme by lift / body part.
I am trying to get back into weightlifting shape by increase leg work total reps by more sets.
But I am trying to get bench press up by working to smaller higher intensity sets.
When I was doing my best bench pressing (365#) I was also benching 225 for reps. I think I have a video with 28reps. So that is why I tried to incorporate that. I will probably only do 2-3 more high intense BP days before I jumped down to longer sets, like I did in the squatting. What will again be hard to figure out to someone viewing the log… the squat reps should start getting shorter. Maybe I will hold out to get all on a similar program.
8/10
Snatch high pull x 2 + power snatch
70/155
70/155
75/165
75/175
79.5/185
Snatch x 2
93
93
100/220 miss + 1
100
Snatch
104.5/230
109/240
Back squats
62/135 x 10
79.5/185 x 10
104.5/230 x 10
118/260 x 10
130/285 x 3
145/315 x 3
152/335 x 3
161/355 - single
170/375 - decent single. 100% PRE
Bench press
62/135 x 10
79.5/185 x 8
102/225 x 8
120/265 x 3
130/285 x 3
139/305 x 3
102/225 x 20
Couldn’t remember all reps. Will verify and edit post.
Hey man! Thanks for dropping by. I didn’t want to hijack your thread. I see you reside in playa del carman. The wife and I are heading down there week leading into Labor Day. Any must hit zones? We have done the Tulum thing. Let me know!
For a quieter beach Playacar Phase 1. Basically walk through Senor Frogs to the south by the Ferry or you can probably take a cab further in to Phase 1 as well. (Senor Frogs is fun too)
Playa Esmeralda is to the north of town and has a freshwater spring running into the ocean and can also be more secluded.
For party beaches: Playa Mamitas, Kool’s, Coral are all day clubs to the northern area of 5th.
Wah Wah, Zenzhi and Lidos are all beach bars. Just off of 5th street.
Night clubs Coco Bongo is cool or head down that same street (12th) and there are a bunch more.
Breakfast you must try Chesaline. Not sure if that’s spelled right. Its a french place on 5th and 28thish?
Dinner: Sur is a solid steak option or Freda’s for a little more mexicanish both can be romantic.
Those are the places off the top of my head so those have to be my tops
8/13
Have to travel this weekend for work. So I am going to squeeze in 2 bench / 2 squat sessions this week. First squat day should be only focused. Second one might be.
Flat BP
155 x 10
175 x 10
195 x 10
250 x 3
275 x 3
300 x 3
315 x 3 #1 flew up. #3 wasn’t easy but overall this set felt really good.
Ez curl
Bar + 25 x 10 x 3
Incline DB
75s x 12
75s x 12
90s x 10
90s x 10
DB curl
35s x 10ea
35s x 10
35s x 7
25s x 8
35s x 8
25s x 10
Dreading this… but need to add in some regular arm work. My company hired some dude that has arms like a silverback… everyone is like “drew, that guys arms are bigger than yours”. My triceps are competitive from the press work, but biceps are flat. Nice pump today those.
I’m not a bodybuilder, so I’d say I don’t care. But I’m competitive. We’ll see how much I can commit. I’m up for a squat or bench off any day. Haha. Here comes the sarcoplasm that won’t help on the platform.
8/15
70/155 x 2PowerClean + 1Jerk
70/155 x 2PC + 1J + 2FS + 1J
93/205 x 2PC + 1J + 2FS + 1J
102/225 x 2PC + 1J + 2FS + 1J
111/245 x 2PC + 1J + 2FS + 1J
2 Clean + 2 Jerk
93/205
102/225
111/245
120/265
Clean&Jerk
129/285
136+/300
143/315 CLARK!!! 300 was easy. 140 on kilos is 2 reds + 2 greens. With pounds plates… it turns out to be 315.
2 clean + jerk
111/245
116/255
120/265
Squat
70/155 x 8
120/265 x 5
143/315 x 5
153/340 x 4
166/365 x 1
175/385 x 1 - felt better than previous 375. A few workouts and I am back at 180+/4hunnit
Off topic:
How do meatheads find shirts? I’m not a trim dude, but all jeans are nut huggers and anytime I get into a XXL shirt I am swimming in it. Suits… uhh. Button downs??? Who are the spaghetti armed SOBs that can wear them?
Off topic:
My wife and I are in one of the bigger spats of our marriage. Because? I won’t let her get goats. Is this my life? WTF?
Off topic:
When the NWA movie came out, there was a special on their album on iTunes. So I got some gangsta rap as 25% of my playlist. It’s cool for a while, but getting old. I keep trying to delete it but somehow it is coming back. Thanks Steve Jobs!!
Off topic:
The gold ole days (late 90s). E/C/A stacks. What is today’s 20 yr old taking? I feel like I’m so far out of “the know”. Also… ultimate Orange. I believe this also had ephedra. I would take a drink of that nasty taste stuff - blitz through a workout - and then fall asleep at 7pm.
Intra workout
35g low GI carb supplement
Preworkout - 1/2 scoop / serving
Dinner
Wife cooks. Been doing the home ingredient and delivery thing. She has been making some pretty good and mostly healthy stuff. She like pasta dishes, I avoid pasta like the plague. The tasty tasty plague. I do my best to minimize late in the day carbs.
8/24
Snatch
50 x ? Some plus snatch balance
70 x ? Some plus snatch balance
80 x 2
90 x 2
90 x 2
100 x 2
105 x 1
109 x 1
111 x 1
113 x 1
115 x - decent miss. Makeable