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tank 03-28-2012 07:25 AM

Interested in new training program
As some of you know, I've been training using Madcow's intermediate 5x5 since fall last year. I can't say enough good things about what it's done for me both under the bar and between the ears. That being said, I have refined my goals and I wanted to tap my most experienced resource available, MAB of course, to help me design a new program. (Or even suggest one that already meets the criteria below...)


My only goal is to get strong! This, in my opinion, includes power; i.e. the force needed to perform Olympic lifts.

Some things I want to implement

I want to train the main lifts
I want to start training some Olympic lifts
I’m open to training as many days a week, as many sets, as many exercises, and as many reps as necessary to meet my goal

I'll train abs and jump rope as often as possible, every training day i'm not too tired by the end, for additional conditioning.

Please ask any clarifying questions necessary! Thanks guys! :biglifter:

Ryano 03-28-2012 07:41 AM

I would suggest getting with a coach, or at least an experienced lifter to get the proper form of each lift down. Oly lifting form is even more important that the PL, IMO.

tank 03-28-2012 07:46 AM


Originally Posted by Ryano (Post 227979)
I would suggest getting with a coach, or at least an experienced lifter to get the proper form of each lift down. Oly lifting form is even more important that the PL, IMO.

i respect that, and i agree, but hammering out a program doesn't have to wait until then. initially i could use clean/press variations (with which I am familiar) and expand from there.

tank 03-28-2012 07:56 AM

my current training setup is 3 days a week, day off between each, with 2 days off to finish the week.

day1 - squat, bench, pendlay row

day3 - squat, press, deadlift

day5 - squat, bench, pendlay row

i like the frequency of the main lifts and i like progression, which is basically 5 lbs a week, but i want to balance my strength training by including Oly lifts. rather than just add them to my current program, i thought i would throw all this info out and see if any of you might have a perspective that's fresh and new to me. thanks again!

tank 03-28-2012 08:11 AM

would it be feasible to keep my current program but train oly lifts on the "between" days?

would it be too much work and too little recovery?

sorry for so many separate posts, but i'm posting as these thoughts come to me at work! :)

Off Road 03-28-2012 08:51 AM

You could keep your current workout, which you seem to like, but do a quick lift first. Like do snatches before your day 1 workout, do high pulls before your day 2 workout, and clean and jerks before your day 3 workout. Makes for a good warm-up for the main lifts.

miked96 03-28-2012 08:53 AM

How about:

Day 1
Squat 5x5
Bench 5x5
Halting DL 1x8, Rack Pull 1x5 (alternate)

Day 2
Front Squat 3x3
Military Press 3x5
Chins 3x10
Back Ext 5x10

Day 3
Squat 1x3
Bench 1x3
Power clean 5x3/Power Snatch 5x2 (alternate)

If you want to concentrate on the oly lifts more then the Novice Oly workout is good.

Clean and Jerk up to max
Snatch 5x2 across

Squat 3x5
Press 3x5
Chin-ups 3x10


Snatch max
Clean and jerk 5x2 across

Squat 3x5
Bench 3x5
Deadlift 1x5

tank 03-28-2012 09:08 AM

thanks both of you guys for your input! the more i read, the more i realize i want to shift my training in the oly direction. in light of that, any suggestions for good starting programs?

I am determined to train the olympic lifts.

pull would be the man to talk to about this probably!

tank 03-28-2012 09:20 AM

i'm going to start posting some novice routines to see what you guys think of them.

Same exercises 3 days a week

Snatch : 8 Sets of Doubles
Clean and Jerk : Sets of Singles
Front Squat: 5 Sets of 5
Press : 5 Sets of 3

tank 03-28-2012 09:57 AM

it looks like I should do 1 specific oly lift at the beginning of the training day, followed accessory lifts that do not require speed. then, alternate workout days every other day. something like:

A - clean variation, supporting lifts (squats, presses)

B - snatch variation, supporting lifts (alternate squats and presses)


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