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Did strict barbell overhead presses today and wanted to go for a heavy topset of 10. Last week I just got 60kg(130lbs) so today I wanted to try 62.5kg (135lbs) but the second set at 55kg felt surprisingly heavy and I did 11 reps with it which felt like a max effort, so I was kinda disappointed and decided to cut down the weight and get a bit more volume in at a lower weight. Then I looked at the barbell again and realized that I loaded two 10kg plates each side instead of a 10kg and a 5kg. So I actually did 65kg (140lbs) for 11 clean reps, which is definitely a rep PR! Haha I love when stuff like that happens.

 

Congrats on these PR's. Seems like this plan works for you. Have fun on your ski trip.

because I have to learn them first. 😊 after this cycle my focus will be on the full lifts and conditioning/jumps until season starts in septembre.

No worries. I'm still learning the full lifts and it's kind of a transition period. I told my friend that I'm going to play volleyball again on his team next season so I have also two team practices every week and olympic lifts are not the main focus right now. I'm just trying to get the form down at the moment. Before the "main" olympic lifts of the day I do the complexes of snatches and oh squats and also 1-2 easy technique lift for example muscle snatches, power cleans with pauses... working on different positions and getting the "feel" down for the movement. This will be with very light weights though (sometimes only the bar up to 40kg or so) so it doesn't actually add to the training stress but allows me to eventually be able to do the full lifts. So I'm actually working on both snatches/cleans every training session. Also for the jerk I decided to start with push presses first as a strengthening tool and get the feel of moving heavy weights overhead to prepare myself before I do heavy/specific jerk work. Does it make a bit more sense now? 

The last two books I've read where Jim Wendler's "beyond 5/3/1" where he adds some interesting thoughts to the basic 5/3/1 method and dan john's "never let go" also a great book where he talksabout all the things he has learned during his career as a competitive discus thrower, olympic weightlifting athlete and as a coach. I definitely would recommend both of these books! They're very practical and easy/fun to read. I want to read "supertraining" but I haven't found an online/kindle version of it.Do you know where I can pick one up? 😊

"Hip impingement" which is not really an issue but it doesn't feel comfortable with ATG style squats (I still go below parallel though) and my ankle mobility is lacking eventhough I've been working on it for months now and it has gotten definitely a lot better already.

Sounds like a really good general plan you have there... I really wouldn't put my focus on increasing strength at the moment just as you said getting healthy has to be priority number one. When you have some kind of little nagging injury all the time you wont get anywhere with your pursuit of strength anyways because you have to take some time off all the time and thus you're spinning your wheels. So fix these issues first, get fit and get moving better and then the strength will come too. Good luck with it! I hope that your knee, back etc will be better/good in no time.

Hey guys was wondering what you think about my new training template. It's basically an adjusted 5/3/1 cycle.

Weeks 1-6

Workout 1 (monday):

Warmup: SMFR, mobility, Snatch/Overheadsquat complex, pullups

I started doing pullups every workout I try to work up to 5x10 deadhang pullups eventually. I'm currently at 3x7. I also started doing a complex consisting of 5 powersnatches followed by 5 behind the neck push presses and 5 overhead squats... weight is light here (not over 100lbs)

Workout:

20-30 various jumps (mostly box jumps, SVJ, dropstep jumps)

Powerclean + Frontsquat (working on technique, try to work on squat cleans) light-medium triples
Front squat: 5/3/1
Snatch grip RDL's: 5x8

Between sets of squats/RDL's I will be doing a bit upperbody work. A few sets of facepulls, rows, maybe a few dips or db benchpresses nothing fancy... just trying to keep some balance around my shoulders.

Core: (weighted) ab-wheel, pallof press 2-3 sets each

Workout 2 (wednesday):

Warmup: same

Workout:

20-30 various medball throws

Powersnatch: med-heavy triples, doubles, singles
Pushpress: 5x3
Bent over rows: sets of 5

again some "random" upperbody stuff and maybe a few sets of higher reps leg curls between sets

Core: heavy kb carries (overhead, unilateral, overhead etc.)

Workout 3 (friday):

Warmup: same

Workout:

20-30 various jumps

Powerclean + power jerk: med-heavy triples, doubles, singles
Clean grip deadlift: 5/3/1
Back squat: 5x10

upper "prehab", core: ab wheel/pallof press

Workout 4 (saturday):

Bro-day aka beach work

20-30 various medball throws

Weights: nothing strict here just get a nice pump in and having fun maybe trying a few new exercise variations. Not heavy weights but probably quite a bit of overall volume, might also do some high rep leg curl sets here.

Core: Different heavy kb carries

week 7: deload

week 8-13:

basically the same template as week 1-6 but on the assistance stuff I'll do sets of 5 (pyramid) and maybe I'll also throw in a few paused singles on the frontsquats, deadlifts after the regular 5/3/1 and do a few very slight adjustments besides that.

what do you think about this setup?