So I’ve been working out since end of March, but I’ve been in constant cycle of not getting the results I want. I’ve made some progress, but not the type of progress I should have had 7 months later. I attribute this to a few factors but mainly:
- Sticking with the program
- Changing goals frequently
My ultimate goal is to be a national level competitive Olympic weightlifter. I’m 29, but I know with 3-5 years of hard work and consistency I’ll be able to hit the goals barring any major injuries. But in order to do this, I need to first think small and achieve some smaller goals. I need to lay out a road map of what it’ll take for me to get there.
For example I know I need to be able to BS 400lbs minimum for me to even have a chance of competing at a high level. But before I can squat 400, I need to get to 225, then 315, and then worry about 400. Squats have been my weakness for the longest time and it’s the lifeblood of Olympic weightlifting.
So to help save me from myself and to accomplish my goals, I decided I need to work in 12 week blocks and hold myself accountable. This means for 12 weeks I DON’T change the program and I stay really consistent with both diet and lifting. I also need to make sure I have a PRIMARY goal. This will be the focus for each block of time.
So for Phase 1, my primary objective is to gain overall strength. I’m going to go back to the basics and master them with everything geared more towards Olympic weightlifting. I’ve learned enough from the last 8 months of being on this site about what a good program entails and that hard work and consistency are going to be the 2 major deciding factors for me. I’m not some special snowflake that needs a program that addresses all my weaknesses. I need to get stronger at the basic lifts first and then after I hit certain numbers, I can modify my approach.
I’ll be starting with 2500 clean cals a day and once I “stall” I’ll add 300 cals extra to my daily intake. I currently am 5’6 at 163lbs.
Current Levels of Strength (all in lbs):
Snatch 95 5x2
C&J 155 5x1
Back Squat 180 3x5
Front Squat 165 1x5
Overhead Press 120 3x5
Push Press 130 3x5
Pendlay Row 135 5x5
Deadlift 275 3x5
PHASE 1 -
Primary Goal - Get stronger overall!
Program posted in the picture below.