This is basically a compressed version of what I do now. Several details omitted for brevity. Keep in mind that the lifts are chosen to target my weaknesses, yours will vary. No gear. Comments welcome.
Week A:
#1
Shoulder-Stance Back Squat: 3x5
Standing Overhead Press: 4x4
Power Clean: 7x2
#2
Front Squat: 5RM
Close-Grip Bench Press: 3x5
Chin-ups: 4x4
#3
Shoulder-Stance Back Squat: 3x3
Standing Dumbbell Overhead Press: 3x5
Romanian DLs: 3x5
Week B:
#1
Shoulder-Stance Back Squat: 3x5
Wide-Grip Bench Press: 3x3
Power Clean: 5x3
#2
Front Squat: 3RM
Standing Overhead Press: 3x5
Chin-ups: 3x5
#3
Shoulder-Stance Back Squat (Belt): 3x2
Close-grip Bench Press: 3x5
Conventional Deadlift (Belt): 3RM
Week C:
#1
Shoulder-Stance Back Squat: 1RM
Wide-Grip Bench Press: 1RM
Block Pulls: 5RM
#2
Shoulder-Stance Back Squat: 5RM
Standing Overhead Press: 5RM
Power Clean: 3RM
8 comments:
This doesn't look bad as a template for the assistance exercises you personally should do to bring up your lifts. My problem is this: you're not training the lifts. Basically you'll improve your weaknesses without improving your strengths, and just have new weaknesses at the same overall strength level because you'll de-train. Also, you're not training technique at all. You should keep this template if you feel they complement your weaknesses but I still say you should do conventional squat and bench in the beginning of your workout at least once per week each at 70-80%. You don't need to do 80% 5x5 or anything, just do 80% 5-10 x 2-3 and work hard on technique. There's no reason you can't improve your weaknesses while simultaneously working the main lifts as long as you focus on correct positioning while you're doing the main lifts. You can't produce the same kind of loading with these assistance lifts (front squats, shoulder stance squats, close grip bench, overhead press) than you can with the conventional lifts even at 70-80% and you NEED that loading to work proper form. If technique is a weakness (which you have said it is) then why not work on the main lifts? If you haven't felt the classic lift in a long time you lose the groove.
Response to your comment on the other post (I'll do it here because it's more current):
Laying a foundation is good but you should STILL work the main lifts because you need technique. Never ever neglect the main lifts because they are the lifts you're competing in. Plus, if you're competing in gear (at this coming meet) then you need even MORE loading (high intensity lifts) because with gear you'll be feeling even MORE weight. Now it's a little close to the meet to be doing any ME stuff with the main lifts, but now, 2 weeks out, you should be thinking TECHNIQUE, TECHNIQUE, TECHNIQUE even more than usual. That's all you can improve on for this meet since there are only 2 weeks left. Don't start training for the next meet before you even compete in this one.
Couple notes:
- this is for after the upcoming meet
- my goal is to increase raw strength
For raw power-lifting, the three Primary lifts are:
- Shoulder Stance squat
- Wide-grip Bench Press
- Conventional Deadlift
1. Shoulder Stance Squat:
I suck at this, I haven't practiced it much, it needs a ton of practice and improves quickly.
2. Wide-grip Bench Press:
This is trained heavy with triples and doubles 2x/3 weeks, which I believe is plenty. I have tried pressing heavy week-after-week, it doesn't work for very long.
3. Conventional Deadlift:
There is no way in hell I am going to train this hard week-in/week-out. It is debatable whether to switch out the RDLs and do a 3RM during Week A, then a 1RM during Week B.
Ok I guess we had a terminology difference because I assumed that the different width back squats and benches weren't the ones you'd be doing in competition.
Yep. "Wide-grip Bench Press" refers to the widest grip allowed in competition, not the illegally-wide grip used as an assistance movement. It is def. possible to sub in Speed Bench work in place of the Close-Grip bench (I've switched between the two, see logs). I will also switch between Power Cleans and Speed Deadlifts.
How do you feel about doing such low volume? Are you planning on competing again soon or will you be doing this type of training for awhile (8+ weeks)? I'd say if it's going to be awhile you might want to add in a little more volume after your ME work, even if it's just backing off and doing 1-2 sets with 70-80% of the max you set that day.
A while. I plan on competing a grand total of 2x next year. I want to chain together several 3-week cycles (say, 4, so 12 weeks total), then perform a mini-contest. The C week is intentionally high-intesity/low-volume to allow this sort of link to occur. Unlike Sheiko, I increase weight ASAP, ie if I hit all of the goal sets/reps for a session lift, then I increase weight (either per week or per cycle, depending on lift). The volume may be too conservative, I will experiment and adjust as necessary.
Just to clarify, Sheiko (and other Russian programs) program in expected progress throughout the cycle, so resetting the maxes each session is just another side of the same coin. Example: Jake's recent squat program ended with 100%x2x2.
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