Canadian Olympic lifting and gainz

[imnotfromireland]

~296 lb
6'1"
25 years old.

Ending my linear progression(started in July), starting intermediate program. Started leaning more towards Olympic lifting during the past few months.

best lifts so far:
squat(highbar) 407x5
deadlift 400x5
press 167x3
clean and jerk 195
snatch 165

Shoulders hate bench press. Olympic lifting is fairly organised in my city so I can attend local competitions. Comfortably in the superheavyweight category so I will eat and bodybuild as much as I like.
Novice log:25 year old guys late novice log

Program will be: (copy pasted from practical programming)
Monday volume Olympic lifts
Tuesday volume squats,presses
Thursday intensity Olympic lifting, front squats
Saturday intensity squats,presses,deadlifts
with pullups, rows, RDLs, abs, curlz thrown in as appropriate.

First week will be a light deload week to feel out the program and rest my joints.

[imnotfromireland]

Weight x sets x reps

snatch 65x8x2
clean and jerk 95x15x1
weighted plank 95, counted 101-140
curls 50x1x15

Putting the easy assistance exercises here. This workout will be rough with actual work weights.

[imnotfromireland]

squat 185x5x5
press 65x5x5
assisted machine pullups 115x3x8

Pullups on this day makes sense. This will probably be my longest workout when squats get heavy. Don't think I can fit RDLs into the program at all for now.

[MBasic]

following

[imnotfromireland]

snatch 155
clean and jerk 195
front squat 135 3x3
row 185x1x5,135x2x5

Felt like trying for some PRs today, didn't happen. Front squats are so much easier after cleans, wish I had known sooner. Rows on this day make sense, my upper back is warmed up but not too fried after Olympic lifts. Doing rows chest supported on a bench with a clean grip, dead off the floor each time. In the future on this day I'll just aim for a heavy single at a target weight in the future, letting the PRs come with time.

[imnotfromireland]

squat 205x1x5
press 75x1x5
deadlift 205x1x5
weighted plank 100 counted 101-130

Making it to the gym on Saturday is hard. Public transportation. I'll try just doing Thursday/Friday for intensity day. Probably have to do rows on Friday instead of Thursday then. Program overall seems fine. Monday and Tuesday are long but Thursday/Friday are ezpz.

[imnotfromireland]

snatch 130x8x2
c+j 155x15x1

Snatches went fine, c+j sucked. Ill split cleans and jerks in future. I need some wrist wraps.

so in future:
snatch 8x2
clean 5x3
rack jerk ?

Anyone done rack jerks? whats a good set/rep scheme?

[imnotfromireland]

squat 365x5x5
press 135x5x5
pullup 100x3x5

long hard day as expected. I solved my shoulder problems from pressing. Put fat grips on the bar and used thumbless grip. Instantly better. Seems suicidal on bench though.

[imnotfromireland]

snatch 150
clean 175
jerk 195
front squat 255 3x3

Got some wrist wraps, they worked great on jerks. I am going to start doing shoulder prehab stuff as part of my warm up and post workout stretch. Eventual goal would be to bench pain free. Today Front squats felt awful on my shoulder joint, not sure why.

[imnotfromireland]

squat 405 1x5
press 150 1x5
deadlift 400 1x5
Row 145 3x5

press went fine, squats were tough, deadlift was ugly.

Some program review after our first 1 week cycle:

-I think front squats on Thursday rob Friday.
-Need to deload on deadlift. Deadlifting barefoot feels really weird after Olympic lifting in Oly shoes- ill try deadlifting in oly shoes.
-I don't think 1xweek pullups or ab work is going to work long term. Doing sets throughout the week will probably work better.
-Weighted planks are beginning to stall, sub in barbell rollouts instead.
-Rows don't seem to do anything that the high Olympic lift volume isn't already accomplishing.