T Nation

Weightlifting training schedule question


#1

Hi,

body weight: 66kg

my 1RMs:

FS: 100kg
BS: 110kg (high bar)
Power clean: 90kg
Power snatch: 55kg
Jerk: 65kg
Hang power clean: 80kg
Deadlift: 150kg
Bench: 85kg

Which program would I befinite most from? a madcow schedule for 12 weeks see link:
http://imageshack.us/photo/my-images/806/programk.png/

or this:

this is a chinese sample program and adjusted it so each session dosnt take 2,5hours. I figured

that Im weak in my legs and need to alot of strength in there to raise my power clean, but my

Jerk and power snatch is not good so I try t o prio them aswell(started with snatch and jerk like

2-3 months ago)

main difference is madcow like a 5RM program and this is much more like 1RM.

Monday:
Hang clean to 1RM (3Ã??2)
Clean Pulls (5-6 x 3) 110-140%
Front Squats (5-7 x 3-5) koncentric, with stop some of them as pin squats.

Tuesday:
Snatch 85-90% (2-3 x1) â?? Overhead squat after completion of each rep)
Snatch Balance (5-8 x 1-3)
bench press (5 x 3-5)

Wednesday:
Back Squats to 1RM (6-8 x 2-5)
Jerk to 1RM(3x2)
Good mornings (3x8)

Thursday:
Front Squats to 1RM (5-6 x 1-3)
Snatch to 1RM (3Ã??3)
Snatch Pulls (5-6 x 2-3) 110-140%

Friday:
Benchpress (5 x 3-5)
back Squats (5-7 x 3-5)
Deadlifts (5-6 x 1-3)

Saturday:
Snatch Balance (5-8 x 1-3) 75-110% of snatch max
Push Jerk (5Ã??1-3)
Behind Neck Push Jerk (6 x 1)

am I missing something? should I replace some?(except bench)


#2

you have no CnJ to max, or are you not competing? also i'd probably for get the hang clean and use power clean from low blocks.


#3

Will you be able to train that much? are you use to training that often? Leave out one of the push jerks in saturday and use something else


#4

No I seperated clean and jerk, because I can clean like 90kgs and jerk maybe 70kgs so that doesnt really work..
and Im not competing. I do hang clean because I can only hang power clean 80-82,5 but I can power clean 90 without even training it from the floor so I want to increase my hang to like 85-90.

I tried the "monday" schedule, worked really well except for the clean pulls I was not used to do so many cleans and afterwards pulls.
how high should a clean pull be? if I do it like 110-140% of my hang power clean RM.

Im used to train 5-6 times a week for maybe 1-1.5hours per session, im not used to squat 4-5 times a week thats the biggest diffrent and Im not used to make 1RMs so often, do you think it will have a good impact?