Help me programme squats & pulls, advanced novice sort-of.
I finished my LP on SS earlier this year with a modest back squat of 110kg, deadlift 140kg at 70kg BW.
I probably had a little more in me, but a problems with my hamstring, shoulder and knee meant that low bar squats were getting increasingly problematic, was risking serious injury so called it quits.
Since then I have been floating around between very bad gyms experiementing with things to adress my shoulder problem (like giving up flat benching) and learning high bar squats.
I managed to get to 100kg with ugly wide stance powerlifter style high bar squats. But decided that this was not a sensible direction. While I was at these crappy gyms I did not have much opportunity to deadlift, as the facilities were poor. (bent fat bars, concrete floor etc)
I recently had a brief spell of some kinda bug, and decided enough was enough and I joined the expensive gym to allow me regular access to a good barbell, platform and also bumper plates. No fucking about now, I have no excuse not to get strong. And also learn to powerclean well, something I have always sucked at.
In my time in limbo, I did a starr squat programme of mon 5x10, tue 5x3, fri 5x5. Working to a max each day. It was very enjoyable to do, and was considering doing the same.
However I want to also train my deadlift hard and regular, and there doesnt seem to be a logical place to put them. Plus I would like to do front squats & overhead squats ocassionally.
So I looked and decided that the 10's would probably not be missed, they seem the least useful for strength purposes.
So I was looking for a way to combine the elements:
Monday: Back Squat 3x5 across OR 5x5 ramped, Deadlift 1x5
Wednesday: 2x5 front squat across, Power Cleans
Friday: Back Squat 5x3, perhaps high pulls?
Does this seem like a logical way to programme squats & pulls for someone who is inbetween advanced novice and early intermediate (in terms of recovery ability) with a focus in developing strength for olympiic lifts i the future?
I tried doing powercleans 3 times this week, friday's attempts only managed 2 reps at the same weight I did on monday for 5 sets. So I clearly cant recover that way.
I could hypothetically have a light & heavy powerclean day. But doing light cleans on wednesday seems a waste, as I will have much more time and energy without back squats.
My bodyweight is up to 80kg which would suggest I'd be able to deadlift 160kg to match my 2xBW 140kg at 70kg BW. But not at all, strength has regressed there without regularly training it. Im down to something like 130kg.
Last edited by Dastardly; 11-08-2010 at 08:55 AM.
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