I’ve been posting the Oly lifting log for a while now, but even looking specifically for what people are doing is difficult. I am curious what training programs people are doing, what they based them on/who they got them from, and how they like them.
Also, if you could post your max lifts and bodyweight it would be helpful to tell where you are in training (beginner, intermediate).
I will start, this is what I did for about 9 weeks, and have to make a new program based around issues at the gym I lift at. This was coming off an ankle sprain, so I honestly don’t know my exact progress, but I set PRs throughout, so I imagine if I hadn’t been hurt I would have even better results. Based off a template on Pendlay.com for beginner Olympic lifters.
Snatch or hang snatch (alternating)
hang clean or clean and jerk (alternating)
hang snatch or snatch (alternating)
clean and jerk or hang clean (alternating)
snatch or hang snatch (alt)
hang clean or clean and jerk (alt)
some type of press (usually single arm dumbbell press, pretty light)
Usually did squats and front squats for sets of 3, ramping to a few top sets.
Snatches and Clean and Jerks were usually done to a max single for the day.
Hang lifts were usually done for 2 or 3 at about 85% of the max full lift.
Bodyweight: ~85 kg
Snatch: 90 kg
Clean and Jerk: 120 kg
Front Squat: 137 kg
Back Squat: 150 kg
Deadlift: 197 kg
Press: 75 kg
I really liked this program because I was going really heavy (for me at least) every time I lifted, for low reps, for not that many sets, which is what I enjoy. I’m not competing at the moment, and so for me keeping it interesting is of large importance.
Curious what other people are working with.