Modifing two schedules from J.V Askem

[sunetdanne]

Hi.

I have been looking at two schedules from J.V Askem.

--------------------------------------------------------------------------------
1)
TRAINING SCHEDULE #1: geared for the Power lifting oriented athlete.

MONDAY

-Power Clean - 3 sets of 3 reps warm up, then 3 to 5 sets of 3 reps with a work weight, about 80% of a 1RM.
-Bench Press - (medium to heavy day)- (if med)- 3 sets of 5 to 6 reps warm up then 3 sets of 5 with a work weight. (If heavy)- work up over six sets of 5 to 6 reps to limit set of 3 to 5 reps on the last set. A rule of thumb puts a limit triple at about 90% of one's 1RM.
-Squat - (light speed day)- one warm up set of 10 reps. Then 5 sets of 5 reps with no more than 65% and no more than 60 seconds rest between sets. Start with 60% . Apply 100% effort on every rep and do each rep as fast as possible.

WEDNESDAY
-One Power Clean followed by 3 Military Presses followed by 2 Push Presses for 5 reps total per set - 3 warm up sets, then 3 sets of 5 reps with a work weight.
-Deadlift - warm up- 10 reps, 6 reps, 4 reps, then the same work weight for 3 to 4 sets of 3 to 4 reps. The Romanian DL or Straight Back Clean Style DL's are recommended. (On clean DL's use about 80% of your 1RM your first workout.)(On RDL's weight is not as important as doing the exercise correctly with strict form.)

FRIDAY
-Bent Row - 3 sets of 5 to 6 reps warm up, then 3 sets of 5 to 6 reps with a work weight.
-Squat - (medium to heavy day) same formula as BP on Monday.
-Bench Press - (light speed day) same formula as Squat on Monday.

2)

TRAINING SCHEDULE #2: geared for the Olympic lifting oriented athlete.


MONDAY

Power Clean - 3 sets of 3 reps warm up, then 3 to 5 sets of 3 reps with a work weight, about 80% of a 1RM.

Incline Press - (medium to heavy day)- (if med)- 3 sets of 5 to 6 reps warm up then 3 sets of 5 with a work weight. (If heavy)- work up over six sets of 5 to 6 reps to limit set of 3 to 5 reps on the last set. A rule of thumb puts a limit triple at about 90% of one's 1RM.

Front Squat - (light speed day)- one warm up set of 10 reps. Then 5 sets of 5 reps with no more than 65% and no more than 60 seconds rest between sets. Start with 60% . Apply 100% effort on every rep and do each rep as fast as possible.

WEDNESDAY

Clean & Jerk - warm up- Step 1: start with a light weight or empty bar, do 3 cleans followed by 3 front squats, followed by 3 jerks. Step 2: increase weight for a slightly heavier warm up set and repeat step 1's procedure. Step 3: increase the weight slightly more from step 2 and do doubles (2 reps) instead of triples (3 reps). Step 4: 80% for 5 to 6 singles.
NOTE: Based upon a 300 C&J, the following warm up approach is recommended. 135X3PC's+3FS's+3JK's, 185X3+3+3, 215X2+2+2, 240X 5 to 6 singles.

Romanian Deadlift - warm up- 10 reps, 6 reps, 4 reps, then the same work weight for 3 to 4 sets of 3 to 4 reps. (maximum weight used should be about 110% to 115% of your C&J)(it's imperative that this exercise be done strict, no cheating what so ever).
NOTE: Because squats and deadlifts overlap the working of a lot of the same muscles, heavy squats are not recommended the same day as deadlifts. Also squat cleans can count as a squat workout.

FRIDAY

Power Snatch - same formula as Monday's Power Cleans.

Front Squat - (medium to heavy day) same formula as IP on Monday.

Incline Press - (light speed day) same formula as Front Squat on Monday.
---------------------------------------------------------------------------------

Short, summary:

PL:
M: Clean 3x5, Bench; 3x5 or 6x5-6 last set 3-5 reps, squat 5x5 low load(low rest)
W: Clean+3ohp+2pp, 3x5, deadlift/rdl, 3-4x3-4
F:Row 3x5-6, Squat: 3x5 or 6x5-6 last set 3-5 reps, bench: 5x5 low load(low rest)

OL:
M:Clean 3-5x3, incline, 3x5 or 6x5-6 last set 3-5 reps, front squat: 5x5 low load(low rest)
W: Clean&Jerk, 6x1, RDL 3-4x3-4
F: Snatch, 3-5x3, front squat, 3x5 or 6x5-6 last set 3-5 reps, incline 5x5 low load (low rest)

Now: I am interesting of combing these two schedules. Since I do amateur olympic lifting(I currently train snatch and clean and press, don´t do jerks yet(se no point before my ohp = BW or more) but also really like deadlifts(I do sumo) and presses.

My stats are:
BW:84kg
Length:178cm
Best lifts:

OL:

Snatch: 60kg,
C&Jerk: Never done.
C&Press:75kg

Clean:95kg

PL:

Squat(high bar): 5x5x110kg(never tried one rep max)
Bench: 3x5x100kg (never tried one rep max)
Deadlift(sumo style, done one max of 180kg last year, did 5x3x160kg last month(dont train sumos currently, since I have an irritated/strained pubic symphysis( and need to rest from "sumo" style lifts)


I was thinking of a 2 week rotation schedule looking like this:

Week 1
M Snatch pull 3-5x2-3(snatch on warm ups), bench 3x5 or 6x5-6, squat 5x5(low load)
W Clean + 3OHP+2PP 3x5, lighter/medium front squats as warm up for deadlifts(3-5x2-3) sumo deadlift 3-4x3-4,
F) Squat 3x5 or 6x5-6, Snatch 5x2-1 , bench 5x5(low load)

Week 2
M Squat, 5x2-3, Clean + 3OHP+2PP 3x5, RDL 3-4x3-4
W Squat 3x5 or 6x5-6, Snatch 5x2-1, bench 3-5x5(low/medium load)
F Clean + 3OHP+2PP 3x5, lighter/medium front squats as warm up for deadlifts(3-5x2-3) sumo deadlift 3-4x3-4,

Please give me comments and suggestions

Best regards
Daniel

[Andy Baker (KSC)]

I think you are severly overcomplicating things for your level of advancement. Maybe something like this:

Mon - Snatch - intensity
C&J - intensity

Tues - Squat & Bench

Thurs - Snatch/C&J Volume
Friday - Squat/Bench/Deadlift -intensity


A few key points for you and everyone else (not trying to be a dick):

1) The volume on this forum is growing rapidly. Please try and be concise with your questions. I don't have time to pour over this much detailed information. If you want me to spend a significant amount of time on you and your program, then private consults are available here: http://www.kingwoodstrength.com/programming-consultations/

2) I am not an olympic weightlifting coach. I am certified by USAW as a coach but I don't coach the sport of Oly weightlifting. I use powercleans and pwoersnatches with my athletes, but my programs don't revolve around them.

[sunetdanne]

Hi, I think that you are correct. I have been trying my approach for 2 weeks now and I see that its not optimial.

I can train max 3 days per week due to work restrictions and family situation.

I am now considering to use this schedule:( Its TM)

Monday — Volume Day
A) Squats, 5 x 5
B) Clean + overhead press, 5 x 5
C) Deadlifts, 1 x 5

Wednesday — Recovery Day
A) Snatch/Snatch pulls 3x3, heavy cleans 3-5x2
B) bench press, 3 x 5
C) Squats, 2 x 5 @ 80% of Monday's work weight


Friday — Intensity Day
A) Squats, warm-up, then work up in singles or doubles to one single, new 5RM
B) clean + overhead press, warm-up, then work up in singles or doubles to one single, new 5RM
C) Power snatch, 6 x 2 reps



Or an modified one.

Monday
A) Squats, 5 x 2-3
B) Clean + overhead press, 5 x 5
C) Deadlifts, 3-5 x 2-3

Wednesday
A) Snatch/Snatch pulls 3x3, heavy cleans 3-5x2
B) bench press, 3 x 5
C) Squats, 2 x 5 @ 80% of Monday's work weight


Friday
A) Squats, 5x5 of mondays
B) clean + overhead press, 5x2-3
C) Power snatch, 6 x 2 reps, Snatch pull 3x3, RDL 3x4

Regards
Daniel

[Andy Baker (KSC)]

How long have you been training and what are your lifts at....in pounds please??????

[sunetdanne]

Hi,

I have been training for about 1 year.

Lifts: in lbs = kg x 2,2

Snatch(I have just started to reach full extension);60kgx2,2=132lbs

Clean;95kgx2,2=210lbs

Squat: Never done 1rm, did 5x2x115kg this week; meaning, 5x2x253 lbs

Deadlift(sumo style), done 400lbs 6 months ago, did 5x3x352lbs last month

Press, done 1x165 lbs, currently on 5x3x143 lbs

Bench press, did 5x3x210 lbs last week.

Regards
Daniel

[Andy Baker (KSC)]

Ok.....well whatever you choose just stick with it for 12 weeks or so and see what happens. Just keep it simple. I think I like your first set up better.

[sunetdanne]

Hi again,

Based on this info:

http://startingstrength.wikia.com/wiki/The_Texas_Method

I wounder would it be better to

Do like this(if its matters the deadlifts will be sumo style):

1)

Monday — Volume Day
A) Squats, 5 x 5
B) Clean + overhead press, 5 x 5
C) Deadlifts, 1 x 5

Wednesday — Recovery Day
A) Snatch/Snatch pulls 3x3, heavy cleans 3-5x2
B) bench press, 3 x 5
C) Squats, 2 x 5 @ 80% of Monday's work weight


Friday — Intensity Day
A) Squats, warm-up, then work up in singles or doubles to one single, new 5RM
B) clean + overhead press, warm-up, then work up in singles or doubles to one single, new 5RM
C) Power snatch, 6 x 2 reps

or

2)

Monday — Volume Day
A) Squats, 5 x 5
B) Clean + overhead press, 5 x 5
C) Power snatch, 6 x 2 reps

Wednesday — Recovery Day
A) Snatch/Snatch pulls 3x3, heavy cleans 3-5x2
B) bench press, 3 x 5
C) Squats, 2 x 5 @ 80% of Monday's work weight


Friday — Intensity Day
A) Squats, warm-up, then work up in singles or doubles to one single, new 5RM
B) clean + overhead press, warm-up, then work up in singles or doubles to one single, new 5RM
C) Deadlifts, 1 x 5

Best regards
Daniel

[Andy Baker (KSC)]

A few points:

1. You are getting lost in minutia. All of the set ups you are presenting me with are virtually the same and operate among the same principles. Just pick a set up that you like and stick with it for 8-12 weeks and see what happens.....then you can go back and modify your routine as needed. You are trying to solve every conceivable problem up front. It cant be done. All programs have limitations.

2. You are asking me to read through and decipher ALOT of information. Please try and narrow down your questions as concisely as possible? I don't have time to go through and analyze every set and rep of multiple programs and go read through a lengthy link.

If you want me to custom design a program for you I will, but not on this forum.

http://www.kingwoodstrength.com/programming-consultations/

[seti]

Guys, let's not take advantage of KSC's hospitality. He gives good advice for free here, so let's stick to shorter questions on stuff that WE can't figure out by ourselves, or need avice on.

We should be grateful, and also careful not to make him Rip-grumpy in two weeks time.

[Andy Baker (KSC)]

Will try to avoid becoming Rip-Grumpy. Seriously not trying to be a dick to anyone, but I just dont have the time to read through posts that are gonna take me 10-15 to digest.