FS to heavy single, drop 10-15kg and do 2reps x 2sets
Sn to heavy single
CJ to heavy single
FS to heavy single, drop 10-15kg and do 2reps x 2sets
Any strength exercise you want, pull ups wide grips or dips
Repeat 3-4x a week, aim to edge 1kg every 2-3 weeks. You will go on a hot streak and hit like 2-3kg sometimes
If your feeling beat up then PS or PC and normal Jerk.
This is pretty much how I programme all of my lifters once they can lift with consistent technique then I make a few adjustments to their own needs, e.g. one needs to work on getting under the bar better I’ll have him do a few hang lifts at the end of his CJ.
Post a video of your lifts so it’s easier to see what you need to work on.
Koing[/quote]
What would be a good build up to the single, in terms of reps and sets, for the squats?
Any things that could be added or substituted?
[/quote]
I actually tried this routine and it knocked the cr4p out of me. Bear in mind that I’d been training for approx 5years at the time and could sn 105kg, clean 140kg (let’s not mentioned jerks cos I’m rubbish at them) at a bodyweight of about 87kg, so I wan’t anywhere near a beginner.
I even removed the assistance exercises but just found the overall volume too much. From week 6 your doing 100% 1RM front or back squats pretty much every session!!! It just caused me to start missing lifts which then was compounded by having to do the same weight to 100% the next session. WAYYYYYYY to intense for my liking.
Then again, I was 34 at the time so probably past my prime as far as weightlifting goes. Maybe it’s easier for the younger guys to handle the workload?[/quote]
It’s possible too that beginners aren’t really pulling that much weight at 100% relative to strength because of technique lag and can take more volume.
[quote]jacob-1310 wrote:
Thanks for the reply. Will definitely do.
Just to save further questions & save you the trouble of needing to explain things youve already explained countless numbers of times. Is their any texts/articles/websites with valuable infomation ? [/quote]
It’s all experience but I had a good grounding by my coach Brian Hamill. I’ve also spent 3 weeks with Abadjiev as well. He said my technique was good but my legs are weak. When he first saw them he thought I could rep out 200 LOL
Any things that could be added or substituted?
[/quote]
I actually tried this routine and it knocked the cr4p out of me. Bear in mind that I’d been training for approx 5years at the time and could sn 105kg, clean 140kg (let’s not mentioned jerks cos I’m rubbish at them) at a bodyweight of about 87kg, so I wan’t anywhere near a beginner.
I even removed the assistance exercises but just found the overall volume too much. From week 6 your doing 100% 1RM front or back squats pretty much every session!!! It just caused me to start missing lifts which then was compounded by having to do the same weight to 100% the next session. WAYYYYYYY to intense for my liking.
Then again, I was 34 at the time so probably past my prime as far as weightlifting goes. Maybe it’s easier for the younger guys to handle the workload?[/quote]
It’s possible too that beginners aren’t really pulling that much weight at 100% relative to strength because of technique lag and can take more volume.[/quote]
I see what you’re saying but ALL the QWA programmes are laid out like this. The advanced 4 day/week programme is also formulated so that by week 7 you’re lifting 100% of your 1rm on both front and back squats on back to back sessions for 5 sessions. Seems ridiculously hard to me.
Personally, I don’t believe in set programs or snatching and clean and jerking all the time for the sake of it. If you have a weakness in your lift, fix it first, or else you are just encouraging bad habits. A lot of parameters come into play such as competition time, training experience, etc. But for the most part, an effective program should allow you to fix your errors and progress technically, as opposed to forcefully improving your lift. There’s a certain elegance to programming one must consider.
Before thinking about starting a program, you should think about your lifts, and where you are weak in them technically. Are you slow under the bar? Do you cut your pull short? Is your first pull weak? etc. etc. Then think of exercises that fix those errors. Does the program you are considering fix those errors? Does the program you are selecting fit into the confines of your life (some people do not have 3 hours to train 7 days a week). Are you capable of recovering from said workload? So on and so forth.
A good program needs to address all aspects including Technical Gains, Strength Gains, Recovery, Time management, and for competitors, Competition Period.
Long story short: Pick/build a program based on YOUR needs.
Also, percentage training doesn’t make sense. Your strength, speed, and technique vary from day to day.
[quote]Weighty1 wrote:
I see what you’re saying but ALL the QWA programmes are laid out like this. The advanced 4 day/week programme is also formulated so that by week 7 you’re lifting 100% of your 1rm on both front and back squats on back to back sessions for 5 sessions. Seems ridiculously hard to me.
But again…I’m old and knackered![/quote]
It’s for a lifter that starts off doing lifting like that. My programmes were basically like that when I started when I was 15.5. I did my programme set up above for the beginners for about 3yrs. I did 80% x 6reps x 6sets front and back squats 3x a week, thats 90reps at that weight! lol, doesn’t include the 80% CJ 2reps x 6sets or the 80% Snatch 3reps x 6sets or the warm ups etc to do everything else. It was insane, but I was young and I started like that so it was what you did. If you check out my little bros schedule on FI it’s insane, but he’s 16 and he’s been hammering away reps like that for 5yrs, it’s insane he can finish a session in the time he does. It would take me well over 3hrs to do that sort of thing now. But of course I don’t do anything like that.
Going to 100% is much easier if you don’t do any assistance apart from squats. And I think they’ll mean a 100% for the day. It would be brutal for a lifter to hit a true 1RM 5 days in a row WITH everything else that they have put in. It’s not really a beginner routine if you can’t even get past day 2 or 3…
[quote]Invictica wrote:
What are your strengths and weaknesses?
Personally, I don’t believe in set programs or snatching and clean and jerking all the time for the sake of it. If you have a weakness in your lift, fix it first, or else you are just encouraging bad habits. A lot of parameters come into play such as competition time, training experience, etc. But for the most part, an effective program should allow you to fix your errors and progress technically, as opposed to forcefully improving your lift. There’s a certain elegance to programming one must consider.
Before thinking about starting a program, you should think about your lifts, and where you are weak in them technically. Are you slow under the bar? Do you cut your pull short? Is your first pull weak? etc. etc. Then think of exercises that fix those errors. Does the program you are considering fix those errors? Does the program you are selecting fit into the confines of your life (some people do not have 3 hours to train 7 days a week). Are you capable of recovering from said workload? So on and so forth.
A good program needs to address all aspects including Technical Gains, Strength Gains, Recovery, Time management, and for competitors, Competition Period.
Long story short: Pick/build a program based on YOUR needs.
Also, percentage training doesn’t make sense. Your strength, speed, and technique vary from day to day. [/quote]
I completely agree mate. It has to be taylored for the lifter.
