My Routine: Need Feedback Plz

Bigger Stronger Leaner Powerlifting & Strength Sports
1

Hi

I started o-lifting this year in january and currently I train 3-4x/week. I have access to an o-lifting gym on mo wed fri, on other days I have to train in a commercial gym in which I can do squats, pulls and even power cleans but it’s not suited for full oly-lifts (no dropping, not enough space, etc.). I have a coach at the oly-gym but he’s only there on wed and when he’s there, he has to observe 4-5 lifters (including me) at the same time. I can also only train for 90-120 min in the gym.
Having said that, I’d like to show you my new routine, which I just designed yesterday. I will show it to my coach next wed but until then, I’d like to get some feedback from you.

Monday
Snatch: warm up, 3x3, 3x1, 2x2
Clean & Jerk: warm up, 3x3, 3x1, 2x2
Front Squat: 4x1, 3x3
Snatch Pull: 4x3

Wednesday
Back Squat: warm up, 3x3
Power Snatch: warm up, 3x3, 3x1, 2x2
Power Clean & Jerk: warm up, 3x3, 3x1, 2x2

Friday
Snatch: warm up, max out, 3x2
Clean & Jerk: warm up, max out, 3x2
Back Squat or Front Squat: warm up, max out, 3x3

Saturday:
Back Squat: warm up, 5x5
Push Press: warm up, 4x3
Clean Pull: warm up, 1x5, 1x5, 1x5, 1x3

Thx for reading :slight_smile:

2

Why are you doing your power SN and ClJk on the only day you get coaching? Wouldn’t it make more sense to do your full lifts on that day so your coach can get eyes on it?

At this point in your training I would likely be looking to your coach to give you a program. What do the other lifters do? make their own stuff up? Te program you’ve got isnt bad but it’s likely not optimal either. See if you can get a program with some inherent progression.

-chris

3

I train with other experienced lifters on all three days, so no problem with technique instruction and feedback. I don’t know where the other lifters got their routines though, I actually never asked.

4

Do your Friday on Wed so that your coach can see you do the full lifts and see how far you can go before technique breaks down.

5

I would squat at the end of my training. The routine looks ok but i bet your coach will have better for you. Plus a coach watching 4 or 5 lifters at the same time isnt a problem.
Didtch the commercial gym, three sessions a weeks can be plenty!

6

Thx for the advices!

I actually don’t really like the idea of ditching the commercial gym because I feel that I need to improve my strength levels, especially my back strength.

7

So long as you eat enough and get sleep I think your saturday session is all good. You get a full day of rest between then and you next session so i say go for it [if you eat enough, and i mean lots (ie. 200+g of pro and a matching amount of carbs around the training time ideally)]

-chris

8

Coach didn’t show up on Wednesday, instead he was there today and these are the changes he made in my routine:

Monday
Snatch: warm up, 3x3, 3x1, 2x2
Clean & Jerk: warm up, 3x3, 3x1, 2x2
Front Squat: 4x1, 3x3
Snatch Pull: 4x3

Wednesday
Back Squat: warm up, 3x3
Hang Full Snatch or Snatch: warm up, triples, doubles and/or Singles
Hang Full Clean & Jerk or simply Clean & Jerk: warm up, triples, doubles and/or singles

Friday
Snatch: warm up, max out, 3x2
Clean & Jerk: warm up, max out, 3x2
Back Squat or Front Squat: warm up, max out, 3x3

Saturday:
Back Squat: warm up, 5x5
Behind the Neck Jerk: warm up, triples, doubles and/or singles
Clean Pull: warm up, 1x5, 1x5, 1x5, 1x5

Thx for all the advices :slight_smile: