[u]Stats:[/u]
Age : 23
Training Exp. : ~2 years
Height : 71"
Weight : 172 lbs
Currently, I’m running a modified version of Wendler’s 5/3/1, which consists of his two day template–Monday is Squat/Bench, Friday is Deadlift/Press–with Power Cleans and such on Wednesdays. I don’t do as much conditioning as I probably could, but I’m in the process of changing that.
I’ve been toying with the idea of formulating a new plan for myself, consisting of both strength work (i.e. powerlifting) and power work (Olympic lifts).
I just came across this article, which caught my attention:
While I am not exactly pressed for time during the week, the structure of the program is noteworthy.
One idea is (and this is just spitballing here) basically having a push/pull or upper/lower split, but alternating strength and power. So, basically, consisting of:
Push (strength)
Pull (strength)
Push (power)
Pull (power)
(not necessarily in that order) or
Upper (strength)
Lower (strength)
Upper (power)
Lower (power)
(again, in some order)
Another idea, is to program around Dan John’s summary of the basic human movements–push, pull, hinge, squat, loaded carry–giving each movement a day, or at least touching on each movement once or twice every week. Of course, I’d include both strength and power work.
Bottom line is, I want to learn the Olympic lifts, even if I start with power variations. I already have a decent grasp on the power clean, but I want to get into the snatch (har har) and the jerk.
In the meantime, I’ll continue my modified 5/3/1 template, patterning snatches on Wednesdays along with power cleans.
Deadlift:
(75%) 270 x 5
(85%) 305 x 3
(95%) 340 x 5
Press:
(75%) 105 x 5
(85%) 120 x 3
(95%) 135 x 4 (PR)
Pull-ups (Wide Neutral / Shoulder / Chin): 3 x 10
BB Rollouts, 135: 3 x 10
Workout rating: 9.3/10
Comments:
++ PR on press
DL felt strong
PU felt strong too
Rollouts felt strong too too
shoulder feels good
may have been my last hurrah in the #atticgym… neighbors complained to the landlord about being “woken up early in the morning by the sounds of weight lifting”… “early” in the morning… even though the earliest I train is 10:00… Ach!
Had my first Olympic lifting coaching on Saturday, and it was AWESOME. Hopefully making it a more regular thing. Short term goal in this respect is to learn the full lifts properly; I picked up on the technique pretty quickly on Saturday. Long term goal is to compete in my first meet