Firsty, I would like to introduce myself. I’m 21yo, 185cm/6,07ft, 98kg/216lbs. I train regularly since 09/2012, and I’m smt around 6 months into oly lifting.
I train 5 days a week, wed,fri double. My maxes are 130 high bar oly squat, 115 front, 100 sghp for 3 good reps, clean pull 120-130 for 3.
I use ramping 5/3/1 most of the time, my training looks like:
snatch/ clean pull
back/front squat
accessory
squat 4-6 times a week
What’s my problem?
I can’t catch for last 3-4 weeks due to wrist pain. Doctor says its from overload so I’m giving it a break from full lifts and pulling only.
I know squats are my biggest weakness and I would like to concentrate primarily on squats.
Should I stay on my plan pull+squat or should I make some change?
I would like to strenghen my squat up to 200 kilos/ 440 lbs. Is it teoreticly possible, lets say, in 1-1,5 years?
I’d say that if you really wanna push your squat, and aren’t too afraid of gaining weight, then you should get on a weekly progression program like madcow 5x5 or texas method. Use this primarily for squats and if you can’t catch anything right now, squat first.
It’s very possible if it is your main focus for the next year and a half. Madcow is a good progression and allows more volume than something like 5/3/1 which i personally think is pretty easy especially if you take the 4 week deload (way too much unless you are old). Get on the beginner progression for madcow which allows weekly progression in the squat. Then progress to the intermediate when that becomes too difficult to make gains. Alternatively you can continue to squat more regularly but this depends on whether you are pushing the weight hard enough, try maxing out for a top single triple or 5 each workout.
Carry on as you are ie pulling and squatting. One way is to do back squat, clean pull, first session, then front squat, snatch pull the next. 531 seems pretty good in general but you’re probably better off doing more 3s and 5s to focus on strength. By pairing the above lifts you can go fairly heavy both sessions for several working sets per exercise and the second session will be more moderate because front squats and snatch pulls are not quite as taxing as clean pull and back squat. If your wrist hurts on front squat then put your hands over the top and cross your arms. With consistent training and minimal injuries you should achieve 200+ in that time if not before. Bear in mind that it’s about the classics/lifts ie some people back squat 200 and struggle to clean 140, others squat 180 and clean 150+. One last point on programming/routine, keep it simple and just do some basic form of periodization ie linear/non.