Thoughts on this template for winter training, anyone?

[enigma4dub]

monday: front squat, btn push press, cg bench press
wednesday: sldl, weighted hypers
friday: back squat, incline press, weighted dips
saturday: power cleans, chins

For volume: 4 weeks of 5's followed by 5 weeks of 3's. Except for the power cleans, I was thinking 4 weeks of doubles followed by 5 weeks of singles. Plan to ramp the monday fronts and close grip and the friday inclines. Straight sets for everything else. Some hammer curlz for huuuuge gunz thrown in there somewhere and maybe some weighted decline sit-ups.

Thoughts anyone?

 

[BiggT]

I like it a lot. I am sure you'll get some posts saying don't power clean the day after squats, but you're pretty well-conditioned at this point and it shouldn't be any problem.

It should work out well. One suggestion I'd make is to do some barbell rowing after the SLDL.

 

[Protobuilder]

Looks like you've got a good handle on training.

You've only got one back squat day, which is fine, but that one day you're doing straight sets, right? You may or may not see much progress with only one back squat day w/ 5 straight sets of 5. If you're planning to push the back squat, I'd revamp a little bit. If not, that's a nice volume approach and may still get you some gains. Just something to consider.

Also, Friday: dips and inclines seem to overlap quite a bit. It can definitely work. But you could also swap your dips and chins around on Friday and Saturday. Friday is a pretty tough day that way and then Saturday is a pretty "easy" day, which would be a nice mix maybe.

Overall, looks like a good plan.

 

[BiggT]

What you can also do is load one squat while you train another for performance. For example, 4 weeks of 5x5 straight sets on backs, and work to a triple on fronts....the 4 weeks the other way around.

 

[enigma4dub]

It should work out well. One suggestion I'd make is to do some barbell rowing after the SLDL.

That could work. I kind of kept them out on purpose. I just did them twice a week for 10 weeks. But if I dont really push them I think I'll like it.

 

[SgtSlaughter]

Sweet outline man.

 

[enigma4dub]

would good mornings fit in here anywhere or clean pulls?

 

[super_rice]

monday: front squat, btn push press, cg bench press
wednesday: 90%+ power cleans, sldl, weighted hypers
friday: back squat, incline press, weighted dips
saturday: 80% power cleans, clean pulls, chins, light backsquat


how about that?

 

[enigma4dub]

i do like that. i did want to avoid rows this micro. and cleaning twice a week would probably help a lot with learning them. I REALLY want to push volume. Im shooting for 6500 cal a day for then next 10 weeks. What are your thoughts on progression for a total newb at cleans? Taking into account the volume I'm looking for.

 

[super_rice]

i don't know anything about your training so i have no clue.

6500cals??

 

[enigma4dub]

i don't know anything about your training so i have no clue.

6500cals??

well I have to fuel this loading period with something, lol. as to the clean question. umm... i was throwing them in this cycle as more of an introductory to them. I was planning on getting the majority of my volume from everything else in the program. use the cleans more for speed and technique. although I still want there to be weekly progression.

 

[BiggT]

well I have to fuel this loading period with something, lol. as to the clean question. umm... i was throwing them in this cycle as more of an introductory to them. I was planning on getting the majority of my volume from everything else in the program. use the cleans more for speed and technique. although I still want there to be weekly progression.

If you decide to use cleans for speed/technique with modest progression, that's fine, but I'd suggest some type of heavy pull though like clean pulls or jump shrugs.

How proficient are you at cleans?? The issue some guys have when dropping rows for cleans is they lose muscle because they go from rowing heavy to cleaning weenie weights (relative to their strength) because the are working on developing technique. If you keep a heavy pull in there after cleans, that won't be an issue as your form develops. If you're rowing 285 and you drop them and are cleaning with 135, you'll lose size. But, if you follow up cleans with heavy shrugs or clean pulls (much, much lower on the oly lifting skill curve) you'll make up the workload and probably then some.

As for progression for a beginner....you can't go wrong as long as you're doing the movement and not developing bad habbits and improving your technique. Maybe 3x3 pyramiding on the heavy day....then 6x3 straight sets at 85% of the heavy 3 from earlier in the week.......Glenn Pendlay has also suggested 10 singles working up to a PR twice a week for beginners in a thread in the past.