Hi, I’ve been training for almost 3 years now and my goals are to get as strong as possible without gaining too much weight, but I would also like to eventually compete in Weightlifting.
I started out with Starting strength and then moved on to the Texas Method, but progress is now starting to get really slow. I feel like I would have stalled a lot sooner but I was injured for over a year (Injured both shoulders and couldn’t bench/OHP/jerk/snatch for the year).
My current lifts are (At around 75kg/165lb bodyweight):
Squat 165kg x 5 (360x5) (High bar, true ATG)
Front Squat 150kg x 5 (330x5)
Close grip Bench 140kg x 5 (310x5) (Can’t use wide grip after shoulder injury)
Strict Press 90kg x 8 (200x8) (From chest)
Clean 132.5kg (290)
Snatch around 200, not been able to snatch due to shoulder injury, then wrist injury after shoulder healed.
I’m at the point now where I can get under up to 140kg(310) with cleans, but I can’t stand up with anything more than 132.5kg. This tells me that I need to make my legs stronger, but my squats haven’t been increasing for ages. I was advised to try out 5/3/1 to improve my squats but I had a few questions about it first.
How would I go about maintaining my weightlifting technique whilst running 531? Would you just do light technique work before every session? Or would you still do heavy cleans/snatches somewhere in the week?
Going from 3 days of squatting a week to 1 day a week - Would I instantly see the benefit of the lower volume?
I’d be extremely happy if I could add 20kg to my squat over the next year. Does this seem possible?
I know most people would tell me to stick to a weightlifting program if I want to compete in weightlifting, but that is not my only goal. I want to improve my all around strength and athleticism too, and my goals include a 120kg press and 180kg bench press.