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One of the requests that came in numerous times during our reader survey was to see actual training programs for individuals. I have posted sample weeks a couple times before, and I believe one entire program, but never in complete detail.

I'm reluctant to post the programs I write for my better lifters simply because I like playing that kind of stuff close to the chest. I may get over that eventually, but for now, I'm going to post my own current training cycle week by week and try to give some rationale and more detail than just the actual training prescriptions. Most of my training these days in experimental to some degree, and often goals are more geared toward recovering previous abilities rather than pushing new ones.

The cycle I'm currently on has one overwhelming priority: recover my leg strength (what little there was to begin with). In the last year, I've been 5-10 kg underweight and my leg strength has dropped significantly. This is largely the result of an inordinate amount of stress from several sources. Some of those things are finally starting to settle down, so I've decided to start pushing my training back in the right direction rather than just using it to prevent myself from becoming someone who gets regularly mistaken for a marathon runner.

Of course, secondary to the goal of bringing back my leg strength is bringing my bodyweight back up to 105-107 kg. Next is trunk strength, with the emphasis on my lower back. I've had a couple minor lower back injuries that flare up now and then and have let a formerly very strong back get relatively weak. Finally, I'm working to improve my grip strength for the sake of my snatch, which is limited by grip more than any other factor. Classic lift work will be really light.

I normally train around 10 or 11 am, usually with a group of our better lifters on a couple days of the week, and occasionally alone. I'm not using straps on anything but snatch and clean pulls. Many of the exercises I'm leaving without weights - I feel them out each time with the goal of increasing the weight each week.


Week 0 (Transition week into this cycle from the previous)


Monday

• Front squat - 50% x 6 x 3
• Stiff-legged deadlift + shrug - 3 x 5
• Push press - 3 x 5
• Hanging leg raise - 3 x 8
• Neck machine - front/back/sides - 2 x 10

Tuesday

• Front squat - 50% x 2 x 3
• 3-position snatch (floor, below knee, above knee) - 50 x 2 sets, 70 x 3 sets
• Power clean + power jerk - 60% x 1 x 5
• Snatch pull - 65% x 3 x 3
• Gripper - 3 x 5 (5 sec hold closed)
• Jack knife - 2 x 10

Wednesday

• Back squat - 50% x 5 x 4
• Stiff-legged deadlift + shrug - 3 x 5; heavier than Mon
• Snatch push press - 3 x 5
• Weighted back extension - 3 x 10
• GHD reverse crunch - 3 x 10

Thursday

• Front squat - 50% x 2 x 3
• 3-position clean (floor, below knee, above knee) - 90 x 3 sets
• Power snatch - 65% x 1 x 5
• Clean pull - 65% x 3 x 3
• Jack knifes - 2 x 15

Friday

• Back squat - 50% x 2 x 3
• Bent row - 3 x 5
• DB curl (really) - 3 x 10
• Ab wheel - 3 x 10
• Neck machine - front/back/sides - 1 x max reps w/ Mon's weight

Saturday

• Front squat - 60% x 2 x 3
• Snatch - 50, 70, 90, 100
• Clean & jerk - 50, 70, 90, 110, 120
• GHR - 4 x 5
• Bar hang, wide grip - 3 x max

Week 1

This is really the first week of the program; last week was more of a transition week. Any time there is a significant change between programs, I like to take a week or two to transition gradually. This allows for some rest after what was presumably the tough finish of a tough preceding cycle, gives some practice time for any new exercises that will appear in the next cycle, and allows some conditioning for increased volume so the athlete doesn't get completely annihilated with soreness on the first couple days.

All exercises with no weight prescriptions are done heavier than the previous week; at this early stage, usually 5-10 kg.

On Saturdays, my plan is to snatch and clean & jerk for singles to whatever weight I feel good with. Saturdays are usually heavy days in the gym, so there is good motivation. However, I have to remind myself that heavy classic lifts are not my priority during this cycle. Mondays will be my worst squatting days, so I don't want to blow myself up entirely on Saturday. This Saturday I switched to a power jerk because of sacral pain in the split.

I had to travel at the end of this week, so my Friday and Saturday workouts were abbreviated somewhat.

Monday

• Front squat - 65% x 6 x 4
• Stiff-legged deadlift + shrug - 5 x 5
• Push press - 3 x 5
• Hanging leg raise - 3 x 10
• Neck machine - 2 x 10

Tuesday

• Front squat - 60% x 2 x 3
• Power snatch + mid-hang snatch - 70 x 5 sets
• Power clean + power jerk - 60% x 1 x 5
• Snatch pull - 70% x 3 x 3
• Gripper - 3 x 5 (5 sec hold closed)
• Jack knife - 3 x 15

Wednesday

• Back squat - 65% x 5 x 4
• Stiff-legged deadlift + shrug - 3 x 5; heavier than Mon
• Snatch push press - 3 x 5
• Weighted back extension - 3 x 10
• GHD reverse crunch - 3 x 10
• 2 KB press - 3 x 10

Thursday

• Front squat - 60% x 2 x 3
• Power clean + mid-hang clean + power jerk - 90 x 3 sets
• Power snatch - 60% x 1 x 5
• Clean pull - 70% x 3 x 3
• Jack knife - 3 x 15

Friday

• Back squat - 60% x 2 x 3
• Bent row - 3 x 5

Saturday

• Front squat - 65% x 2 x 3
• Snatch - 110 x 1 x 3
• Clean & power jerk - 130 x 1

Week 2

In this second week, the squats bump up to 70% where they'll stay until the volume hits its peak. I'm keeping rest between squat sets at 5 minutes max; usually between 3-4 min. My final exercises, e.g. ab and back work, I super set just to save time; definitely no rushing between exercises. Bodyweight is up a bit.

Monday's workout was shortened because I was at the OTC and we had to catch a plane right after we lifted.

Monday

• Front squat - 70% x 6 x 6
• Stiff-legged deadlift + shrug - 5 x 5
• Push press - 3 x 5

Tuesday

• Front squat - 60% x 2 x 3
• Snatch segment pull (1", knee, hip, finish) + snatch - 50x2, 60x2, 70x2
• Power clean + power jerk - 65% x 1 x 5
• Snatch pull - 75% x 3 x 3
• Gripper - 3 x 5 (5 sec hold closed)
• Jack knife - 3 x 15

Wednesday

• Back squat - 70% x 5 x 6
• Stiff-legged deadlift + shrug - 3 x 5; heavier than Mon
• Snatch push press - 3 x 5
• Weighted back extension - 3 x 10
• GHD reverse crunch - 3 x 10
• 2 KB press - 3 x 10

Thursday

• Front squat - 60% x 2 x 3
• Clean segment pull (1", knee, hip, finish) + clean - 70x2, 80x2, 90x2
• Jerk behind neck (5 sec hold in split) - 50x3, 70x3, 90x2x3
• Power snatch - 65% x 1 x 5
• Clean pull - 75% x 3 x 3
• Jack knife - 3 x 15
• reverse hyper - 3 x 10

Friday

• Back squat - 60% x 2 x 3
• Bent row - 3 x 5
• DB curl - 3 x 10
• Ab wheel - 3 x 10
• Neck

Saturday

• Front squat - 70% x 2 x 3
• Snatch - 110 x 1
• Clean & power jerk - 130 x 1
• GHR - 4 x 5

Week 3

This week the volume of the squats on Monday and Wednesday increases again to 8 sets. Weights are still pretty light on everything, but I took up the snatch and CJ on Saturday because I felt pretty good. I missed the 130 snatch due to my grip slipping slightly - locked out overhead, but right hand shifted unexpectedly and dropped it before it could fall on my head. Clean & jerks felt decent; skipped the jerk on the 160 clean due to dizziness and a general lack of energy at that point.

Monday

• Front squat - 70% x 6 x 8
• Stiff-legged deadlift + shrug - 5 x 5
• Push press - 3 x 5
• HLR - 3 x 10
• Back extensions - 3 x 15

Tuesday

• Front squat - 60% x 2 x 3
• Snatch segment pull (1", knee, hip, finish) + snatch - 50x2, 60x2, 70x2, 75x4 sets
• Power clean + power jerk - 70% x 1 x 4
• Snatch pull - 80% x 3 x 3
• Gripper - 3 x 5 (5 sec hold closed)
• Jack knife - 3 x 15
• Neck

Wednesday

• Back squat - 70% x 5 x 8
• Stiff-legged deadlift + shrug - 3 x 5; heavier than Mon
• Snatch push press - 3 x 5
• Weighted back extension - 3 x 10
• GHD reverse crunch - 3 x 10
• 2 KB press - 3 x 10

Thursday

• Front squat - 60% x 2 x 3
• Clean segment pull (1", knee, hip, finish) + clean - 50, 70, 80, 90, 95 x 4 sets
• Jerk behind neck (5 sec hold in split) - 90x2, 100 x 2 x 2
• Power snatch - 70% x 1 x 5
• Clean pull - 80% x 3 x 3
• Jack knife - 3 x 15
• reverse hyper - 3 x 10

Friday

• Back squat - 60% x 2 x 3
• Bent row - 3 x 5
• DB curl - 3 x 10
• Ab wheel - 3 x 10
• Neck

Saturday

• Front squat - 70% x 2 x 3
• Snatch - 50, 70, 90, 110, 120, 125, 130x
• Clean & jerk - 50, 70, 90, 110, 130, 140, 150, 160 clean only
• GHR - 4 x 7
• Standing plate twist - 3 x 10/side
• Jack knife - 3 x 15

Week 4

This is the week in which the squatting volume reaches its peak for the 10-week cycle. The weights are still not heavy, but 10 sets of 5-6 reps is still a fairly rough endeavor, especially with front squats. Next week the squat weights start jumping up as the volume decreases.

I missed Friday and Saturday training while out of town for the American Open. Missing those days of squatting will make Monday's squats worse than they should be, but the weight won't be too heavy so I don't expect a problem.

Monday

• Front squat - 70% x 6 x 10
• Stiff-legged deadlift + shrug - 5 x 5
• Push press - 3 x 5
• HLR - 3 x 10
• Back extensions - 3 x 15

Tuesday

• Front squat - 60% x 2 x 3
• Snatch segment pull (1", knee, hip, finish) + snatch - 50, 60, 70, 75, 80 x 4 sets
• Power clean + power jerk - 75% x 1 x 4
• Snatch pull - 85% x 3 x 3
• Gripper - 3 x 5 (5 sec hold closed)
• Jack knife - 3 x 15
• Neck

Wednesday

• Back squat - 70% x 5 x 10
• Stiff-legged deadlift + shrug - 3 x 5; heavier than Mon
• Snatch push press - 3 x 5
• Weighted back extension - 3 x 10
• GHD reverse crunch - 3 x 10
• 2 KB press - 3 x 10

Thursday

• Front squat - 60% x 2 x 3
• Clean segment pull (1", knee, hip, finish) + clean - 50, 70, 80, 90, 100 x 4 sets
• Jerk behind neck (5 sec hold in split) - 90x2, 100x2, 110x 2 x 2
• Power snatch - 75% x 1 x 4
• Clean pull - 85% x 3 x 3
• Jack knife - 3 x 15
• reverse hyper - 3 x 10

Friday

Off - Traveling to Cincinatti for the American Open

Saturday

Off - at American Open




Week 5

This week the squat weights finally start moving up. I'm dropping the volume on other lifts very slightly primarily by reducing rep numbers. Squats on Monday didn't feel as bad as I expected after traveling over the weekend and getting home late on Sunday night. Bodyweight is still moving up slowly. Snatches and CJs on Saturday didn't feel great, so I didn't push it. Stopped very early on CJs when my knee started bothering me. Nothing serious at all, but I was already not feeling great and there was no need to push it.

Monday

• Front squat - 75% x 6 x 8
• Stiff-legged deadlift + shrug - 4 x 5
• Push press - 3 x 4
• HLR - 3 x 10
• Back extensions - 3 x 15
• Chinese DB row - 3 x 10

Tuesday

• Front squat - 60% x 2 x 3
• Snatch segment pull (1", knee, hip, finish) + snatch - 50, 50, 60, 70, 80, 90 x 3 sets
• Power clean + power jerk - 80% x 1 x 3
• Snatch pull - 90% x 2 x 3
• Gripper - 3 x 5 (5 sec hold closed)
• Jack knife - 3 x 15
• Neck

Wednesday

• Back squat - 75% x 4 x 8
• Stiff-legged deadlift + shrug - 3 x 5; heavier than Mon
• Snatch push press - 3 x 4
• Weighted back extension - 3 x 10
• GHD reverse crunch - 3 x 10
• 2 KB press - 3 x 10

Thursday

• Front squat - 60% x 2 x 3
• Clean segment pull (1", knee, hip, finish) + clean - 50, 70, 90, 100, 110 x 3 sets
• Jerk behind neck (5 sec hold in split) - 90x2, 110x 2 , 120 x 2 x 3
• Power snatch - 80% x 1 x 3
• Clean pull - 90% x 2 x 3
• Jack knife - 3 x 15
• reverse hyper - 3 x 15

Friday

• Back squat - 60% x 2 x 3
• Bent row - 3 x 4
• DB curl - 3 x 10
• Ab wheel - 3 x 10
• Neck

Saturday

• Front squat - 70% x 2 x 3
• Snatch - 50, 70, 90, 100, 110, 115, 110
• CJ - 50, 70, 90, 110
• GHR - 4 x 6
• Standing plate twist 3 x 10/side
• Jack knife - 3 x 15

Week 6

Squats this week are finally up to real weights - 80% for 6 sets of 5 front squats on Monday is pretty tiring, but didn't feel bad. I backed off the loading on most of the classic lift-related work like segment pulls, powers and pulls to make sure I'm recovering enough for the squatting. This week was compressed because we weren't in the gym on Saturday for Christmas.

Monday

• Front squat - 80% x 5 x 6
• Stiff-legged deadlift + shrug - 4 x 5
• Push press - 3 x 4
• HLR - 3 x 10
• Back extensions - 3 x 15
• Chinese DB row - 3 x 10

Tuesday

• Front squat - 60% x 2 x 3
• Snatch segment pull (1", knee, hip, finish) + snatch - 50, 50, 70 x 8 sets; 1 min rest
• Power clean + power jerk - 60% x 3 x 5
• Snatch pull, flat-foot - 65% x 5 x 3
• Gripper - 3 x 5 (5 sec hold closed)
• Jack knife - 3 x 15
• Neck

Wednesday

• Back squat - 78% x 4 x 6
• Stiff-legged deadlift + shrug - 3 x 8; lighter than Mon
• Snatch push press - 3 x 4
• Weighted back extension - 3 x 10
• GHD reverse crunch - 3 x 10
• 2 KB press - 3 x 10

Thursday

• Front squat - 60% x 2 x 3
• Clean segment pull (1", knee, hip, finish) + clean - 50, 70, 85 x 1 x 8; 1 min rest
• Jerk behind neck (5 sec hold in split) - 70% x 5 x 3
• Power snatch - 60% x 3 x 5
• Clean pull, flat-foot - 65% x 5 x 3
• Jack knife - 3 x 15
• reverse hyper - 3 x 15

Friday

• Back squat - 60% x 2 x 3
• Snatch - 50x2, 70x2, 80x2, 90x2, 95x2, 100x2, 110x2
• CJ - 50x2, 70x2, 90x2, 110x2, 130x2
• Bent row - 3 x 4
• Front squat - 70% x 2 x 3
• GHR - 3 x 7
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• Standing plate twist 3 x 10/side
• Jack knife - 3 x 15

Week 7

At this point, the squatting volume is dropping significantly week to week so I can bring up the weights. Volume of everything else is dropping as well, or in some cases, the weights are dropping considerably and I'm doing easy reps. An example is the push presses - last week, it was a heavy 3 x 4; this week it's only 60% for 3 sets of 8.

Monday

• Front squat - 85% x 4 x 4
• Stiff-legged deadlift + shrug - 3 x 5
• Push press - 60% x 8 x 3
• HLR - 3 x 10
• Back extensions - 3 x 15
• Chinese DB row - 3 x 10
• Neck

Tuesday

• Front squat - 60% x 2 x 3
• Snatch segment pull (1", knee, hip, finish) + snatch - 70 x (1+2) x 3
• Power clean + power jerk - 65% x 2 x 4
• Snatch pull, flat-foot - 65% x 5 x 3
• Gripper - 3 x 5 (5 sec hold closed)
• Jack knife - 3 x 15

Wednesday

• Back squat - 81% x 4 x 4
• Stiff-legged deadlift + shrug - 3 x 8; lighter than Mon
• Snatch push press - 60% x 8 x 3
• Weighted back extension - 3 x 10
• GHD reverse crunch - 3 x 10
• 2 KB press - 3 x 10

Thursday

• Front squat - 60% x 2 x 3
• Clean segment pull (1", knee, hip, finish) + clean - 85 x (1+2) x 3
• Jerk behind neck (5 sec hold in split) - 70% x 4 x 3
• Power snatch - 65% x 2 x 4
• Clean pull, flat-foot - 70% x 5 x 3
• Jack knife - 3 x 15
• reverse hyper - 3 x 15

Friday

• Back squat - 60% x 2 x 3
• Snatch - 50x3x2, 70x2, 80, 90, 100, 105, 110, 115, 120, 125
• CJ - 50x2, 70x2, 90, 110, 120, 130, 140, 150
• Bent row - 3 x 8
• Front squat - 70% x 2 x 3

Saturday
Off




Week 8

The volume continues to drop significantly as the squat weights climb. All weights on other exercises I determined at the moment based on how I feel. In some cases, I've gone up, some I've gone down, and some I've repeated what I did the previous week. On Thursday, I cut most of the work out because I was sick and short on energy. Friday and Saturday I stayed pretty light and easy as well as I was still not feeling great and there was nothing more important than my squats next week will be.

Monday

• Front squat - 90% x 3 x 3
• Stiff-legged deadlift + shrug - 3 x 5
• Push press - 65% x 8 x 3
• Press - 3 x 10 light
• Back extensions - 3 x 15
• Chinese DB row - 3 x 10

Tuesday

• Front squat - 60% x 2 x 3
• Snatch from blocks (mid-thigh) - 50x3x3, 70x3x3
• Power clean + power jerk - 60% x 2 x 4
• Snatch pull, flat-foot - 65% x 5 x 3
• Gripper - 3 x 5 (5 sec hold closed)
• Jack knife - 3 x 15
• Neck

Wednesday

• Back squat - 84% x 3 x 3
• Stiff-legged deadlift + shrug - 3 x 5; same as Mon wt
• Snatch push press - 65% x 8 x 3
• Weighted back extension - 3 x 10
• GHD reverse crunch - 3 x 10
• 2 KB press - 3 x 10

Thursday

• Front squat - 60% x 2 x 3
• Clean pull, flat-foot - 65% x 5 x 3
• Jack knife - 3 x 15
• reverse hyper - 3 x 15

Friday

• Back squat - 60% x 2 x 3
• Bent row - 3 x 8
• Planks

Saturday

• Front squat - 70% x 2 x 3
• Snatch - 50x2,70x2x5
• Clean & Jerk - 70x2, 90x1+2x5
• Box jump - 5 x 3

Week 9

This is the second to last week of the cycle and again, weights in the squat are climbing, and the volume and weight of everything else is dropping considerably. Also throwing in a lot of box jumps - I like jumps and a real focus on speed in the last couple weeks of a cycle, especially with something like a cycle focusing on squats since as the weights move up, the speed diminishes.

You'll notice a lot of 60% weights - often 60% loading is considered less than a training load. I agree in some circumstances, but in others, such as this one, a 60% load allows you to continue performing the movements to keep skill and speed fresh, but has little impact on fatigue. Also, there are times during training when 60% feels like 80%... pushing the weights in these cases is not always productive.

Monday

• Front squat - 95% x 2 x 2
• Stiff-legged deadlift + shrug - 3 x 5
• Press - 5 x 8 light
• Box jumps - 5 x 3

Tuesday

• Front squat - 60% x 2 x 3
• Power snatch + snatch - 60% x 5 sets
• Jerk behind the neck - 60% x 2 x 5
• Box jump - 5 x 3
• Neck

Wednesday

• Back squat - 87% x 2 x 2
• Stiff-legged deadlift + shrug - 2 x 5
• Snatch push press - 3 x 5
• Back extension - 2 x 10
• Planks

Thursday

• Front squat - 60% x 2 x 3
• Power clean + clean - 60% x 2 x 5
• Jerk - 60% x 2 x 5
• Box jump - 5 x 3

Friday

• Back squat - 60% x 2 x 3
• Bent row - 3 x 8

Saturday

• Front squat - 70% x 2 x 3
• Snatch - 60% x 1 x 5
• Clean & Jerk - 60% x 1 x 5
• Box jump - 5 x 2

Week 10

This was the final week of the program. The real max squat test was on Monday, but I also did a max back squat on Thursday - I would have done it on Saturday instead, but I had to travel to the Arnold Classic to coach Kara, Jocelyn and Diane. Bodyweight is back up to 105 finally after two years or so of being unable to fill back out.

Monday was a 12 kg record over the front squat I started this cycle with, which was also a 2 kg lifetime record. Had I known what I would be able to hit, I would have taken bigger jumps near the top and think I would have pulled out another 3-5kg. Back squat test was too soon, of course, but still did 10 kg more than what I started the cycle with. So bodyweight where it should be and squats back in range--definitely a successful cycle.

Monday

• Front squat - Max
• KB swings - 2 x 10
• Block clean pulls - 3 x 10

Tuesday
Rest


Wednesday

• Ring rows - 3 x 15
• Ring push-ups - 3 x 15
• Roadhouse complex - 3 x 10

Thursday

• Back squat - Max

Friday - Sunday

@ Arnold Classic