Author Topic: New training cycle  (Read 2639 times)

0 Members and 1 Guest are viewing this topic.

Leonel

  • Hero Member
  • *****
  • Posts: 727
  • Respect: +608
    • View Profile
    • Email
New training cycle
« on: February 28, 2016, 03:34:03 am »
0
Hey guys was wondering what you think about my new training template. It's basically an adjusted 5/3/1 cycle.

Weeks 1-6

Workout 1 (monday):

Warmup: SMFR, mobility, Snatch/Overheadsquat complex, pullups

I started doing pullups every workout I try to work up to 5x10 deadhang pullups eventually. I'm currently at 3x7. I also started doing a complex consisting of 5 powersnatches followed by 5 behind the neck push presses and 5 overhead squats... weight is light here (not over 100lbs)

Workout:

20-30 various jumps (mostly box jumps, SVJ, dropstep jumps)

Powerclean + Frontsquat (working on technique, try to work on squat cleans) light-medium triples
Front squat: 5/3/1
Snatch grip RDL's: 5x8

Between sets of squats/RDL's I will be doing a bit upperbody work. A few sets of facepulls, rows, maybe a few dips or db benchpresses nothing fancy... just trying to keep some balance around my shoulders.

Core: (weighted) ab-wheel, pallof press 2-3 sets each

Workout 2 (wednesday):

Warmup: same

Workout:

20-30 various medball throws

Powersnatch: med-heavy triples, doubles, singles
Pushpress: 5x3
Bent over rows: sets of 5

again some "random" upperbody stuff and maybe a few sets of higher reps leg curls between sets

Core: heavy kb carries (overhead, unilateral, overhead etc.)

Workout 3 (friday):

Warmup: same

Workout:

20-30 various jumps

Powerclean + power jerk: med-heavy triples, doubles, singles
Clean grip deadlift: 5/3/1
Back squat: 5x10

upper "prehab", core: ab wheel/pallof press

Workout 4 (saturday):

Bro-day aka beach work

20-30 various medball throws

Weights: nothing strict here just get a nice pump in and having fun maybe trying a few new exercise variations. Not heavy weights but probably quite a bit of overall volume, might also do some high rep leg curl sets here.

Core: Different heavy kb carries

week 7: deload

week 8-13:

basically the same template as week 1-6 but on the assistance stuff I'll do sets of 5 (pyramid) and maybe I'll also throw in a few paused singles on the frontsquats, deadlifts after the regular 5/3/1 and do a few very slight adjustments besides that.

what do you think about this setup?
« Last Edit: February 28, 2016, 03:43:53 am by Leonel »

LBSS

  • Hero Member
  • *****
  • Posts: 11252
  • plugging away...
  • Respect: +5739
    • View Profile
    • Email
Re: New training cycle
« Reply #1 on: February 28, 2016, 11:35:51 am »
0
what is your goal?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

Leonel

  • Hero Member
  • *****
  • Posts: 727
  • Respect: +608
    • View Profile
    • Email
Re: New training cycle
« Reply #2 on: February 28, 2016, 01:03:55 pm »
0
Get stronger and more explosive overall but also just get better/more efficient at the olympic lifts... because I'd like to compete someday. I know if increasing my vertical was my primary goal it wouldn't be optimal but I still think I'll be able to increase my vert doing something like that.
« Last Edit: February 28, 2016, 01:11:23 pm by Leonel »

Leonel

  • Hero Member
  • *****
  • Posts: 727
  • Respect: +608
    • View Profile
    • Email
Re: New training cycle
« Reply #3 on: March 02, 2016, 01:08:46 am »
0
Ok I'll just try it out and see how it goes then.

Stats and goals are:

Front squat:: 145kg (315lbs) x 1 ---> 155kg (335lbs) x 1
Deadlift: 205kg (445lbs) x 2 ---> 225kg (490lbs) x 1
Powerclean: 105kg (230lbs) x 1 ---> 115kg (250lbs) x 1
Powersnatch: 70kg (150lbs) x 1 ---> 75kg+(165lbs) x 1

LBSS

  • Hero Member
  • *****
  • Posts: 11252
  • plugging away...
  • Respect: +5739
    • View Profile
    • Email
Re: New training cycle
« Reply #4 on: March 02, 2016, 09:25:28 am »
0
sorry meant to respond the other day. if part of the goal is to compete, why are you (1) not doing full lifts as opposed to power and (2) only doing each lift once per week (well, power cleans twice but jerks only once).
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

Leonel

  • Hero Member
  • *****
  • Posts: 727
  • Respect: +608
    • View Profile
    • Email
Re: New training cycle
« Reply #5 on: March 02, 2016, 04:33:55 pm »
0
No worries. :) I'm still learning the full lifts and it's kind of a transition period. I told my friend that I'm going to play volleyball again on his team next season so I have also two team practices every week and olympic lifts are not the main focus right now. I'm just trying to get the form down at the moment. Before the "main" olympic lifts of the day I do the complexes of snatches and oh squats and also 1-2 easy technique lift for example muscle snatches, power cleans with pauses... working on different positions and getting the "feel" down for the movement. This will be with very light weights though (sometimes only the bar up to 40kg or so) so it doesn't actually add to the training stress but allows me to eventually be able to do the full lifts. So I'm actually working on both snatches/cleans every training session. Also for the jerk I decided to start with push presses first as a strengthening tool and get the feel of moving heavy weights overhead to prepare myself before I do heavy/specific jerk work. Does it make a bit more sense now? 

LBSS

  • Hero Member
  • *****
  • Posts: 11252
  • plugging away...
  • Respect: +5739
    • View Profile
    • Email
Re: New training cycle
« Reply #6 on: March 02, 2016, 09:49:57 pm »
0
It makes logical sense, yeah. I'm just not sure it makes training sense. But then again I am not an expert, so do your thing.  :-*
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

Leonel

  • Hero Member
  • *****
  • Posts: 727
  • Respect: +608
    • View Profile
    • Email
Re: New training cycle
« Reply #7 on: March 03, 2016, 12:11:20 pm »
0
That doesn't make sense for me. I mean you think it is very much suboptimal? I'm definitely open for suggestions. shoot me your 0.02 ;)

LBSS

  • Hero Member
  • *****
  • Posts: 11252
  • plugging away...
  • Respect: +5739
    • View Profile
    • Email
Re: New training cycle
« Reply #8 on: March 03, 2016, 03:10:41 pm »
+1
dunno just seems like using partial variants as the main focus is suboptimal. why not do full lifts?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

Leonel

  • Hero Member
  • *****
  • Posts: 727
  • Respect: +608
    • View Profile
    • Email
Re: New training cycle
« Reply #9 on: March 03, 2016, 03:33:58 pm »
0
because I have to learn them first. 😊 after this cycle my focus will be on the full lifts and conditioning/jumps until season starts in septembre.