If you don’t want to read the big ensuing paragraphs, here are the sparknotes: I’m not allowed to Oly. weightlift in my gym, looking for a good training schedule that involves partial movements.
Here’s the deal… we aren’t allowed to do Olympic lifts at my gym. I can’t switch gyms because I’m a college student and it’s the campus gym. I can’t travel to another gym because I don’t have transportation. So I’m stuck at a gym where I can’t Oly. lift. Whatever. My plan is to get as strong as possible in the next four years and then weightlift when I’m out of college.
I want to prepare for weightlifting by practicing variations of the lifts. For example, I get screamed at if I do a hang clean, but I can get away with doing a clean high-pull. Hang snatches will get you thrown out, but I can get away with drop snatches. Get what I’m saying?
I’ve basically invented a routine to prepare me, as well as possible, for weightlifting… without actually doing a full lift. I know I can’t really be good at weightlifting unless I do it, but I have to work with the given circumstances.
Basically, I do Stronglifts 5x5 three days a week. It’s a beginner powerlifting routine and it calls for back squatting 3x a week, but I do high-bar squats instead of low-bar squats. I also do Joe Defranco’s Agile 8 before every workout. Agile 8 is a stretch routine that really opens the hips and loosens you up for squats and stuff like that.
Stronglifts 5x5 (Sunday, Tuesday, Friday):
(5 sets, 5 reps):
- High-bar squat (+5 lb each workout). The routine says to do low-bar but I do high-bar, for obvious reasons.
- Bench press OR ovHd press
- Barbell row OR deadlift. Note: we only do 1 set of deadlifts.
On Monday and Thursday, however, I do my own little special program where I try to weightlift without weightlifting. So here’s my full schedule:
Format: (% of max x Reps x Sets)
Sunday –
Warmup:
- Agile 8
Work: - Stronglifts 5x5 (squattin’ heavy)
Monday – “Olympic” work
Warmup:
- Agile 8
- Drop snatch w/ pause (bar x 6 x 2) ***I consider this a stretch.
Work: - Drop snatch (70% of SN x 3 x 3)
- Snatch pull to chin (105% of SN x 2 x 5)
- Clean-grip upright row (30% of CL x 6 x 3)
Assistance: - Weighted pull-ups (5 x 3)
- Side plank hold (obliques) (3 sets)
- Ab Crunch machine (heavy x 12 x 3)
- Sled push (heavy x 3 sets) ***We load up 6 or 7 plates on a sled and push it 30 meters. KILLS the quads
Tuesday –
Warmup:
- Agile 8
Work: - Stronglifts 5x5 (heavy squats)
Wednesday –
Rest, eat, rest
Thursday –
Warmup:
- Agile 8
- Drop snatch w/ pause (bar x 6 x 2)
Work: - Drop snatch (70% x 2 x 2)
- Push press (75% of CL x 3 x 4) ***We’re not allowed to do jerks!!! But I do these as fast as possible. They’re practically push jerks. Sometime the gym attendant doesn’t know the difference. But split jerks are out of question.
Assistance: - Weighted pull-ups (5 x 3)
- Side plank hold (3 sets)
- Ab Crunch machine (heavy x 12 x 3)
- Sled push (really heavy x 1 set)
Friday –
Warmup:
- Agile 8
Work:
Stronglifts 5x5 (squatz)
Saturday –
Rest day. Sometimes I go for a 3 mile run.
So there’s my week.
You’ve probably already figured this out, but let me go ahead and tell you anyway: I DON’T KNOW HOW TO CREATE A TRAINING REGIMENT. I don’t know enough about how recovery works. I do know, however, that somewhere in Bulgaria, some goddamn animals are training twice a day, every day. So I’m ready to handle a serious workload. I don’t plan on squatting less than 3 days a week. But hey, I’ll squat 4 days if you tell me to 
That’s where you guy come in. Help me out fellas. Start from scratch if you want and help me create a training regiment that will make me strong. I should mention that my current goal and main focus is to high-bar squat 140 kg (current 1RM is 115 kg), so I want to keep squatting heavy and often.