Unfortunately for me, I fall into the “wanna do it all” category of people, so a typical program is usually missing something I want to do and I end up being tempted to alter it or keep looking for new programs.
Now, what am I talking about? I want to focus on both raw strength powerlifting movements as well as technique heavy olympic weightlifting movements. As if that wasn’t tough enough mix to achieve, add in a bit of hypertrophy work so that it looks like I actually lift.
So, what do I want a program to involve? Squats (front and back), Bench, Deadlift, Overhead Press, Snatch, Clean & Jerk with possibly some assistance work as well as exercises to target hypertrophy. Any suggestions?
###To put things into context, here are my stats and goals
Height: 6"3’ (191 cm)
Weight: 170 lbs (77 kg)
Current work: Planing to finish a cut by the end of 2016, hopefully landing at 165 lbs or below. The cut has been going on since mid September starting at 185 lbs. Goal is to shed unnecessary fat to have a good base to start gaining strength & size from.
Long term goals: Have an aesthetic and functional physique with strength numbers to back it up. Goal body weight is around 200 lbs maintenance, meaning not too shredded but not a fat slob either. Talking non-enhanced here.
I don’t plan to do physique competition, most likely ever. As for powerlifting or weightlifting, I’d enjoy taking a part in meet/competition once my numbers become relevant but no world class aspirations. I lift mostly because I enjoy it.
Current (abysmal) numbers:
Bench Press: 5x180 lbs (80 kg)
Back high bar Squat: 5x200 lbs (90 kg)
Deadlift: 3x285 lbs (130 kg)
Still learning the technique, started like 2 weeks ago, so take these with a huge grain of salt but for what it’s worth
Snatch: 5x65 lbs (30 kg)
Clean & Jerk: 5x110 lbs (50 kg)