12/4/25
reverse hyper
270x35
power snatch
65
65x2
65
10x120x1
hang clean jerk
10x120x1
squat
120
120
185
185
215x5
215x5
215x5
215x3
tib raise
45x8
45x9
banded nordic curl
20-11
calf raises
245x15
245x15
1 Like
12/6/25
reverse hyper
270x35
swiss close grip bench press
45x10
45x10
45x10
95x5
135
155
195
205
165x5
165x5
165x5
165x0
swiss curl
60x6
60x6
60x10
tricep pushdown
55x10
55x10
55x11
1 Like
12/7/25
recerse hyper
270x15
hang power snatch
45x5
10x115x1
clean jerk
10x115x1
squat
225
255
275
295
225x5
225x1
belt squat
5x225x5
1 Like
12/9/25
reverse hyper
270x35
swiss medium bench + 25lbs bands
45x5
45x5
95x5
95x5
135
135
185
205
215x0
7x155x5
swiss curl
65x6
65x6
65x11
ab wheel
6
6
6
tri pushdown
65x8
2 Likes
pretty good workouts. im losing energy to complete all my accessories. so far so good on my 2 max effort upper body movements a week. it also helps im not really strong
12/11/25
reverse hyper
270x35
power snatch
45x5
95x2
95
115
115
135
140
155x0
clean jerk
115
115
135
155
165
185x0
front squat
5x225x1
belt squat
225x5
225x2
tib rase
45x13
45x9
banded nordic
20-20
calf raise
255x15
255x5
2 Likes
12/13/25
reverse hyper
270x35
depth drop
5
5
swiss medium bench press
45x10
95x5
135
155
185
205
225
235x0
4x170x5
170x2
ab wheel
7
7
7
tricep pushdown
65x6
65x7
65x4
power snatch
5x65x5
clean jerk
65x5
12/14/25
reverse hyper
270x35
power snatch
65x2
65x3
95x2
115
115
135
135x0
clean jerk
115
115
135
155
170
front squat
205
225
250
260x0
225x0
belt squat
6x225x5
tib raise
45x11
45x10
banded nordic
4
8
calf raise
245x15
245x15
1 Like
12/16/25
reverse hyper
270x35
depth drop
5
5
swiss wide bench + 25lbs band
45x10
45x10
95x5
135x5
185
205
210
7x155x5
155x4
swiss curl
75x6
75x6
75x8
ab wheel
7
7
7
standing ab wheel
0
trice pushdown
55x10
55x10
55x10
pattern jumps
10 seconds
10 seconds
15 seconds
2 Likes
its only been about 3 weeks but so far doing two max effort upper days is going good. im not beat up at all capping my volume at 75%rm im pretty fresh and ready hope it keeps up.
2 Likes
12/18/25
reverse hyper
270x35
hang power snatch
65x3
85x3
115
135x0
115
115
115
115
hang clean jerk
115
115
135
135
185x0
squat
185
5x225x5
belt squat
3x225
tib raise bar
45x9
45x8
bench nordic curl
4
9
calf raise
275x15
275x15
1 Like
12/20/25
reverse hyper
270x35
depth drop
5
5
banded jump
5
5
clapping pushup
5
5
swiss wide bench
45x10
95x5
135
155
185
205
215
225x0
8x165x5
165x3
swiss curl
80x6
80x6
80x6
ab wheel
8
8
8
trice pushdown
65x10
65x7
65x4
hang power snatch
105x3
105x3
105x3
hang clean jerk
135
1 Like
reverse hyper
270x35
hang power snatch
45x5
65x5
10x115x1
hang clean jerk
45x5
115
10x135x1
squat + 45 trap bar jump (contrast method)
185
225
245
275
305
squat
2x235x5
belt squat
6x235x5
tib raise bar
35x21
bench nordic
10
calf raise
235x21
1 Like
12/23/25
reverse hyper
270x35
depth drop
5
5
banded jump
5
5
clapping push up
5
5
hang power snatch
5x115x1
hang clean jerk
5x135x1
swiss close grip bench + 25lbs band
45x5
95x5
135
155
200(pr)
3x150x5
150x4
fat grip barbell curl
55x12
55x12
55x8
ab wheel
8
8
8
tricep pushdown
65x10
65x7
65x3
1 Like
another good week. it is a privilege to train you must embrace it while you can.
i have been reading a lot of glen pendlay lately I decided to do the snatch and clean jerk first. its only been 2 workouts but energy wise this seems to work. trying to do the o lifts the end of my upper body day was not working at all. still doing 4 max effort days a week and so far its working Im not beat up at all knock on wood
snatch, clean jerk, squat
snatch clean jerk, bench
feeling really good about the workouts and not much has changed for 6 months just small adjustments
2 Likes
There is a lot more truth to that than most people realize. The myriad of events that can keep us from the gym usually go unnoticed. But it is the one that sneaks up on us, birthdays, is the process we cannot ignore
1 Like
Training Plan 2025 upper lower split
Upper max effort day
snatch/variation
- 5x1 70-85%(Half the volume of lower slow lifts day)
Clean jerk/variation
- 5x1 70-85%(Half the volume of lower slow lifts day)
Max effort
- Shoulder girdle ( constantly rotate one of the two days add accommodating resistance)
- Currently rotating grips on my swiss bar
Back off sets ā the sets are until I miss a rep or bar speed turns into a grinder
- sets of 5 75% for two weeks
- sets of 3 80% for one week
- sets of 2 85% for one week
Based on feel replace the max effort with the bamboo bar for maintenance
accessories
Lower Slow lifts max effort day
snatch/variation
- 10x1 70-85%
Clean jerk/variation
- 10x1 70-85%
Max effort
- Squats,good mornings,deadlft ( constantly rotate)
- Currently - squat, front squat
Back off sets ā the sets are until I miss a rep or bar speed turns into a grinder
- sets of 5 75% for two weeks
- sets of 3 80% for one week
- sets of 2 85% for one week
accessories
Olympic lifts max effort day
snatch/variation
- Max effort
Clean jerk/variation
- Max effort
Slow lift volume
- Whatever slow lift I plan on doing for max effort I will practice for volume this day
Back off sets ā the sets are until I miss a rep or bar speed turns into a grinder
- sets of 5 75% for two weeks
- sets of 3 80% for one week
- sets of 2 85% for one week
accessories
2 Likes
12/25/25
reverse hyper
270x35
jump rope
30 seconds
hang power snatch + 30 bands
45x3
65x2
85x1
105x0
92.5x1
95x1
100x1
105x0
hang clean jerk + 30 bands
45x2
95x2
105
115
135
160x0
160x0
front squat + 30 bands
10x185x3
belt squat
235x5
235x2
tib raise bar
35x25
35x15
chair nordic
10-10
calf raise
275x15
275x15
using the bands for all main main exercises was dumb and it kinda ruined my back the rest of the week
1 Like
12/27/25
reverse hyper
270x35
jump rope
30 seconds
depth drop
5x5
5x5
hang snatch
45x3
45x2
65x1
hang clean jerk
5x85x1
close swiss bench press
45x5
95x5
135
155
185
210
7x170x3
fat grip barbell curl
55x12
55x8
55x12
ab wheel
5
8
5
tricep pushdown
55x10
65x8
1 Like
12/28/25
reverse hyper
270x35
hang snatch
5x45x1
5x65x1
hang clean jerk
10x140x1
front squat
185
225
260(pr)
190x1
belt squat
11x235x5
tib raise bar
35x25
bench nordic
3
calf raise
275x17
1 Like