Reply With QuoteIf it were me I'd do
Mon
Heavy squat 3-5x5
Bench 3-5x5
Deadlift 1x5
We'd
Front squat 3x3
Press 3x5
Snatch 4-6x2
Chins 3x10
Fri
Pause or "light" back squat 3x5
Jerk 3x3
Clean 5x3
Dips 3x10
Member
Trying to devise a program.
Okay, so it's program hopping time again. I've been reading the books and am trying to come up with a program that will allow me to make progress without beating the hell out of me.
My current program is an amorphous dumpster crash of things that have evolved until they conflict with bits added on here and there until I'm not sure why I'm doing some of them.
I found SS via TAOM while I was trying to learn the clean and jerk. When I realised how far short I was of the strength and skill necessary to fling a bar overhead and catch it, I did SS.
I now practice the snatch and C&J, but don't go for maxes. If it feels near to failure, I quit. I figure I can develop strength in the slow lifts and the fast lifts can follow along.
Proposed plan is a 3 day following kind of an HLM template, but mixed around a bit. I'd like to keep sessions dow to an hour, ninety minutes at a push. currently I'm up to nearly two hours and its getting to be inconvenient.
Current "program"
Mon:
Snatch practice,
cleans/high pulls
bench, heavy
rows,
biceps curls , just because
Tues:
Press heavy
Squat heavy
Chin ups or pull ups, I've just gone back to chin ups as pull ups seem to follow the chin up fairly well
Incline dumbell bench, added to fill time between chin ups
Thurs (or Fri depending on schedule)
Snatch grip high pull
Front squat
Jerk practice. To be combined with the clean when I stop feeling like I'm going to fall over.
Bench light, currently Close grip and pin bench
Sat
Deadlift
light press, currently heavier than heavy press programming seriously skewed here
Light squat, or medium squat currently high bar, just to see how it feels.
Weighted chin ups.
Some of this stuff just has to go.
Proposed scheme
Day 1
Back Squat, heavy
Bench
weighted chin up
Day 2
Snatch practice
Clean and Jerk Practice
Dips
Front squat
Day 3
Deadlift
Press
Light back squat
M 52 81.5kg (lost 4kg from sheer carelessness) 1.81m. Sq120 DL140 PR62 B92 Cl 60 SN30 One rep maxes on a good day and not all recent.
Yes, I could weigh more, but as I age, fat seems to accumulate quickly and I'm not used to it, so I'm trying to add weight slowly.
The idea being that the overhead work on the fast lifts will equate to a light press. Rep schemes will likely be the slow ladder for the big four, I've been adding a kilo a week on a three week cycle and am grinding to a halt.
Is there any reason why this would be a terrible program ? Any glaring omissions ?
Starting Strength Coach
If it were me I'd do
Mon
Heavy squat 3-5x5
Bench 3-5x5
Deadlift 1x5
We'd
Front squat 3x3
Press 3x5
Snatch 4-6x2
Chins 3x10
Fri
Pause or "light" back squat 3x5
Jerk 3x3
Clean 5x3
Dips 3x10
Last edited by Ben Patterson; 05-28-2017 at 05:21 PM.
Member
Closer to a classic HLM. My only reservation is doing DL bench and heavy squat in the same session. This could lead to long sessions.Originally Posted by Dujin
By the same reasoning, would it be just as good to do clean and jerk, nine singles and then clean 2x3 ?
Do you see dips as a medium pressing movment ? i.e harder than the press
Starting Strength Coach
You're right about that Monday set up. You'd have to weigh the value of consuladating the highest stress to one day versus a shorter workout.
I like splitting the C&J up for training purposes. I think you can progress each better this way. Then combine them during a meet prep. But if you wanted to do 9x1 then 2x3 cleans I think you could.
Dips are on the medium day out of chance here. I wanted snatches on the light day and cleans on medium day, I also wanted the jerk on the same day as cleans and didn't want the press on the same day as jerks. So not a medium movement per'se, they are an ancillary exercise.
Member
Maybe something like that:
Monday
Snatch
squat heavy (maybe 5 x 5 ascending sets)
Bench medium (ascending or straight)
Wednesday
Clean & Jerk
Clean
Friday
Squat medium-ish
Bench heavy
Deadlift
Member
Consolidating stress could be a problem for me. Recovery isn't so great. I switched from two long sessions per week to four shorter sessions and felt a lot better between sessions. Now I'm messing about doing four long sessions and I think it may be affecting my progress.
Meet prep may be a year or two away.
I asked about the jerk, because I was thinking of it as part of the continuum of press-push press-jerk. Most of the work is done by the legs, but the overhead phase of the jerk and the snatch work the shoulders in new and interesting ways.
Member
That covers most of it, could we fit presses, chin ups and dips in there ? Presses because Rip says we have to and the other two because I kind of like being able to do them.
Member
Body weight exercises can be done at the end of each day. I think Andy Baker wrote that there was not a significant impact on recovery (as long as you do not overdo things of course).
IMO, instead of benching medium, do presses and chins on Monday then dips after the cleans on Wednesday.
What do you think?
Member
Why don't you just do one of Andy Baker's programs, or have him write one for you? I'm 71 now and his "after 40" 4-day program got me to nationally competitive lifts. Without the accessory lifts, it can be done in about an hour a day.
Member
Why ? a mixture of curiosity, intellectual inquisitiveness, arrogance, stupidity and miserliness. Not necessarily in that order.
Which of my proposed lifts would you consider accessory ?
I've got the big four plus snatch and clean and jerk. Dips and chins might be a means to an end for some, but I consider them essential life skills.
Last edited by chrisd; 05-30-2017 at 07:03 PM.
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