This is sorta where I’m at as far as training goes. I want to learn and become proficient at the Clean and Snatch (don’t care so much about the Jerk), increase my base strength in the Deadlift, OHP, Front Squat, and Bench, build some beach muscles…, and Strongman has always peeked my interest as well.
This is my current plan:
The Oly lifts are purposefully kept light and at a low volume at CTs suggestion. I use them more as a means to learn and practice the technique and to warm-up. At some point I plan to find an Oly coach to learn the proper movements. Hopefully, soon rather than later.
5/3/1 is used for strength and volume on the 4 main lifts.
Then I use a specific tool to work on a weakness related to the main lift. For example, I am slow off the floor deadlifting so I added dynamic work as described by Jim in Beyond 5/3/1.
Next, in most cases, I use 3-4 sets of 4-6 reps to work on other weaknesses related to the main lift and to get in additional volume at heavier weights. For example, I use DB Shoulder Press to improve the bottom half of OHP at CTs suggestions.
*On Bench day I use antagonist training to increase overall volume on back work and to increase the pace of the training session.
- Finally, I use BW or light bodybuilding work to finish out the session. I use a lot of bands here and concentrate on the pump & MMC.
I have not yet figured out how to incorporate more strongman work, but that is my goal at some point…
Feel free to steal all or part of the plan (I’ll even email you the template if you’d like). Also, not to steal your thunder, but if anyone has any suggestions feel free to drop me a note in my log.
*Not sure why Thursday cuts off. You’ll have to click the image to see it all.