| WO1 Jerk:3x1 (90%) Squats (light): 3x3 (80%) Chins: 3xmax Romanians: 5x5 | WO2 Squats (heavy+): 3(+)x1 (>90%) Deadlifts: 1x3 (90%) Bench (heavy) 3x2 (90%) | WO3 Squats (heavy): 3x3 (90%) Cleans: 5x2 (90%) OHP: 3(+)x1 (90%) |
Week2
| WO1 Jerk:3x1 (90%) Squats (light): 3x3 (80%) Rows: 3x3 Romanians: 5x5 | WO2 Squats (DE): 10x2 (50%) Deadlifts: 2x2 (90% across) Bench (light) 3x2 (80%) | WO3 Squats (heavy): 3x3 (90%) Cleans: 5x2 (90%) OHP: 3(+)x1 (90%) |
Week3
| WO1 Jerk:3x1 (90%) Squats (light): 3x3 (80%) Chins: 3xmax Romanians: 5x5 | WO2 Squats (heavy+): 3(+)x1 (>90%) Deadlifts (DE): 15x1 (50%) Bench (heavy) 3x1 (90%) | WO3 Squats (heavy): 3x3 (90%) Cleans: 5x2 (90%) OHP: 3(+)x1 (90%) |
Week4 - Deload - all weights reduced by an additional 20%. Any niggles are rested fully.
| WO1 Jerk Squats Rows Romanians | WO2 Squats Deadlifts Bench | WO3 Squats Cleans OHP |
This is massively complicated and is based partially on westside and partially on practical programming and partially on experience.
It's going to be a pain in the arse to organise this around events training so i may only train twice a week. The program will also drastically change according to how i feel etc. In addition accessory exercises will vary as they are not that specific.
Basic principles include:
1) Decreased frequency of Deads and decreased sets because they are massively taxing and there is lots of carry over from squats. I'm still maxing out deadlifts once a week more or less.
2) Increased frequency of olly type lifts as they are more technical and less static strength so they are easier to recover from
3) Increased used of DE days as i can stress the muscles as much as a heavy day but without disrupting the recovery as much.
4) There is an element of wave loading and resting certain exercises on alternate weeks by using 'light' sets...
5) If no progress is made then i increase the intensity of the workouts. If progress goes backwards then i de-load urgently. This depends on decent book keeping.
6) Others i can't remember at the moment.
As with most plans, this workout is unlikely to survive contact with the gym.
