Weightlifting Comp Prep Week 4-6

Last week I started a new training hypertrophy block.  I have completed the first two weeks of this block.  These weeks have been great training weeks.   This block is 5 days a week, and I am squatting every training day, with lots of front squatting.  Let me jump into the program.

Day 1

• Clean and Jerks from blocks at the knees:   Percentage work up to 85%
• Front squat waves: 3 sets ( 90%x1) 345# rest 2 min ( 75% x 5) 290#
• Conditioning: Rowing 

On this day, there is not a ton of exercises but the work load still takes a while. Warming up and building to 85% on clean and jerk can take some time.  The past two weeks, these have all felt great and light.  This is a good sign that  I am getting stronger.  The front squat waves honestly suck.  I am not a great front squatter compared to back squats and that is why my coach is having my front squat three days in a row.  Front Squats are much more sport specific for weight lifting.    

Day 2

• 2 Snatch grip Push Press+ 1 OHS up to 80% of Snatch
• Snatch from blocks at the knees:  Percentage Work up to 85% 
• Front Squats 1 Rep Max with 5 sec pause at bottom: Worked up to 345#
• Snatch grip Deadlifts : 5 RM with 2 sec pause at the shin for first 2 reps then -10% for 2x5
• Hip Thrusts with band around knee: 3x8
• Conditioning: Every two min on the min: for 5 sets: 10 Russian Kettlebell swing 80#, 10 Sandbag ground to shoulder #100

This is one of my hardest and longest training days of the week mainly because of the number of exercises I am doing.   The conditioning workout changes week to week, but this is one example.   I like the singles on the front squats with the pause.   Once my technique gets good enough to clean heavier weights, I know I will be strong enough to stand up with it.  I have not missed a clean ever due to not being able to stand the weight up.  Snatch work on this day has been easy as well.  This is also is a good sign I am getting stronger, or at least my technique is getting more consistent.

Day 3 

•  Front Squat tempo (5sec eccentric, 5 sec pause, 4 sec concentric, 10 sec at the top.)  I worked up to 175#
• Strict Press 5RM then -15% for 2x5.  I worked up to 175#
• Super Set: Close grip bench 3x10(205#)  and Batwing rows with 2 sec hold at the top 3x10 (40#)

 

This day is also very tough. The time under tension for the front squats is very hard. It is more about controlling the weight and owning the entire range of motion instead of maximizing the load.   These are so humbling, when two days before you hit 290# for 5 reps, and on this day it is a struggle to do 175# for three reps.  Another very humbling lift is the strict press because it always seems like someone turns off a switch.  You may be repping out a weight and the switch is flipped and the weight just stops moving. 

Day 4

• Over head squats: work up to 80% for 3x5 reps.  (215#)
• Unilateral farmers walks: 3x40yrds
• Plate around the world: 3x8 each direction
• Band pull through: 3x15
• Plate T-spine flexion/ extension 3x10 with 3 sec pause

This day is my easiest day. OHS squats are very hard and stability over head for this amount of time   is a struggle. There is  only one main lift and then accessory work.   It was much needed after all the other days having a larger work load .   You should know that even though a day seems easier in terms of technical lifts, these days are just as important as other days. It is all part of the process.

Day 5

• Snatch 3 RM then -15% for 3 : worked up to 205#
• Clean and Jerk 3 RM then -15% for 3: worked up to 265#
• Back Squat Waves 3 sets 3 reps at 80%( 405#) rest 2 min 10 reps  at 65%( 315#)
• Conditioning: 25-35 min run/row/bike at conversation pace

This day is fun yet hard.  It is in competition with day 2 as the hardest day.   Three big lifts with waves at 3 rep and 10 reps are so tough.   After squatting 10 reps at 315# it feels like I have been sprinting.   I feel like I am definitely getting stronger or my technique is getting better at least. I am really looking forward to getting through next week and moving into the strength phase of this cycle. I am excited to see where I can start to take my lifts as I start to get ready for this competition on April 6.