T Nation

Set-Rep Scheme for Oly Lifts


#1

Jim Wendler,
I read what you said in a previous thread regarding Olympic lifts in 5/3/1. Forgive me if I am mistaken, you recommended performing them BEFORE doing your 5/3/1 sets. I completely agree, I would rather not do them in a fatigued state.

My question is what set and rep scheme do you think would work best with the power versions of the Olympic lifts when applied to the 5/3/1 program? I have thought about doing 5/3/1 or 3x5 but I do not feel like sets of 5. I am thinking something like 5x3 or 5x2 would be good, but I would really appreciate hearing what you have to say about it.

Just to be clear, I want to continue doing the original lifts for 5/3/1, but add in power versions of oly lifts to the beginning of some of my sessions. Thank you very much.


#2

Just the power snatch and power clean, no jerks.


#3

why cant you do jerks? I do them for speed work in the place of med ball throws some days. I also like holding out the top of presses for abs

day 1 bench… i typically do some jerks and plyo push ups

day 2 squat… power cleans I will do sprints also when ankle heals for now i do light band deadlifts 8x1

day 3 press…i do med ball throws, sometimes speed bench using 30-50% just depends on how i feel

day 4 pulls: lighter power cleans before pulls, med ball slams

I think if you look at the full body power clean routine from the book you could alternate doing 531 for clean, 531 for pulls… with a lighter version of each following every friday…along with all your clean work during the week


#4

You can use the 5/3/1 percentages for your cleans/snatches. If you don’t want to do 5 rep sets then just do 3 reps when 5 is prescribed


#5

[quote]supermangs4 wrote:
Jim Wendler,
I read what you said in a previous thread regarding Olympic lifts in 5/3/1. Forgive me if I am mistaken, you recommended performing them BEFORE doing your 5/3/1 sets. I completely agree, I would rather not do them in a fatigued state.

My question is what set and rep scheme do you think would work best with the power versions of the Olympic lifts when applied to the 5/3/1 program? I have thought about doing 5/3/1 or 3x5 but I do not feel like sets of 5. I am thinking something like 5x3 or 5x2 would be good, but I would really appreciate hearing what you have to say about it.

Just to be clear, I want to continue doing the original lifts for 5/3/1, but add in power versions of oly lifts to the beginning of some of my sessions. Thank you very much. [/quote]

You can use the standard set/rep (that’s what I did and had my best PC), you can use 3’s PRO or use the different sets/percentages in the 5/3/1 and Oly Lifting article.