T Nation

For Once In My Life, I'm Going To Stick To The Plan


#1

Basically I’ve always made an excuse for not achieving my goals. I think more recently I’ve been reading way too many articles online. It’s been an overload of information. But MOST importantly, I haven’t STUCK to my plan from the beginning of the year. Haven’t necessarily program hopped, but have changed the program which is just as bad. After reading through tons of logs on this site the one thing I’ve noticed is the guys with the results, besides putting in the work, they DO NOT change their program.

My primary objective is getting good at the Olympic lifts. While working on that the biggest factor is to get my squat strength up and get strong overall.

I’m going to go with a LP type of progression for now. But I have it setup that if I completely stall, I will jump right into 531 programming for my major lifts.

GOALS for 2017 (in lbs)
Snatch - BW
Clean & Jerk - 225
Back Squat - 315
Front Squat - 275
Bench Press - 225
Overhead Press - BW

DAY 1
Snatch - 6x2
Back Squat - 5x5
Bench Press - 3x5+, 2x8 (SS:Rows - 100 total reps)
Ab Wheel - 4x15 (SS: Curls - 3x12)

DAY 2
Clean & Jerk - 6x2
Front Squat - 5x5
Overhead Press - 3x5+, 2x8 (SS: Chin Ups - 100 total reps)
Ab Wheel - 4x15 (SS: Dips - 3xF)

DAY 3
Snatch - 5x1
Clean & Jerk - 5x1
Back Squat - 3x8+
RDL - 4x10 (SS: Ab Wheel - 4x15)
*Occasionally deadlift instead of RDL

CONDITIONING
I will be sprinting 2x a week and playing basketball 1x a week.


#2

Week 1 - Day 1 - Tues, Nov 15, 2016

Snatch - 95x2, 95x2, 95x2, 100x2, 100x2, 100x2

Back Squat - 155x5, 155x5, 155x5, 155x5, 155x5

Bench Press - 135x5, 135x5, 135x12, 50x8(DB), 50x8(DB)
supersetted with…
DB Rows - 50x10, 50x10, 50x10, 50x10, 50x10

Cable Row - 100x8, 100x8, 100x8, 100x8, 100x8, 75x15

Ab Wheel - 15, 15, 12, 10, 6, 3
supersetted with…
BB Curls - 45x12, 45x12, 45x12

NOTES: Snatches and squats felt good! Felt really crisp and explosive. I think starting lighter and building is the best approach. Bench press felt so heavy to me, but still made it through. I think using the 2x8 with the DBs as back off sets will be good long term for me. All I got to say is my back has never felt so pumped and jacked in my life lol. 100 focused rows is no joke at all. Since I couldn’t do 4x15 ab wheel, I just made sure to get all 60 reps in. I think the way I have the program setup, it’s simple and if I just keep pushing, I will get to my goals for 2017.


#3

Week 1 - Day 2 - Wed, Nov 16, 2016

Conditioning

Swim Sprints. 12 of them.

2 minute rest between sprints. My lungs were on fire!


#4

Just realized you started keeping a new log

Dude,reading too much to the point of getting a headache has happened to most of us

Since you are in a place I once were,I’ll give you my 2 cents

I think for guys like us,that cannot stay dogmatic to a routine westside is the best side.Although there are some principales you have to follow to see results,you have so much room to play around and see what works

So,here’s what my plan would be if I were you:
First off,I’d pick periods where I’d focus on certain lifts,instead of trying to improve them all at once
For example,I’d start off with my main focus being the back squat and overhead press chasing the numbers you mentioned and using front squats and bench press as accessories and olympic lifts as a warm up for dynamic effort days(maybe max effort too,I don’t know)

Then,after hitting my goals,I’d switch to bench press and front squat being my main focus.Given the progress that I’d have made on the previous too hitting my numbers there would be a matter of 3 months or so.I’d keep olympic lifts as a warm up for dynamic effort days

On both of the periods above I’d do speed pulls too and work some easy max effort pulls after max effort squats(staying at an rpe 8 or so)

At that point,probably at September 2017,it would probably only take me 2-4 months to hit the olympic lift goals you mentioned

Anyways,wish you the best at your journey


#5

Thanks man! I really appreciate the feedback. I think you are absolutely right. I’m trying to get good at everything at once. I know having a big back squat will carryover to the Olympic lifts more than anything else.


#6

FRIDAY Nov 18th, 2016

Clean & Jerk
135x2
135x2
135x2
135x2
135x2
135x2

Front Squat
155x5
155x5
155x5
155x5
155x5

Overhead Press
95x5
105x5
115x8
40x8 (DB)
40x8 (DB)
supersetted with…
Chin Ups
65 total reps. Sprinkled them through the whole workout.

Ab Wheel
15
15
12
9
supersetted with…
Dips
15
13
11

NOTES: Good workout. Everything felt crisp and was good. All done within 90 min so that makes me feel good. Trying to keep my rest times to 2min on the big lifts and 1-1:30 on the abs and dips.