Topic: Weekly Training

[Gilberto Torres]

Hey Chris, could you post a sample of what your training looks like during the week?

GT

[Chris Ⓐ LeRoux]

Gilberto,

I'm not sure if you are addressing me, but, in case you are, sure. I will post a potential week for me if you like. However, along with the program, I must state that I recommend the program for no one else but me, and only me at 34 years old living the exact life and lifestyle I am now. My point is simply that every program must be designed for the individual and the individual's unique situation, taking every factor possible into account. So, I pretty much think my workout will be worthless to everyone but me. But, I will write one up anyway.

Sorry if this seems pessimistic, its just that I am a believer in customized programs.

Cheers

[Gilberto Torres]

Yeah, I know what your saying. I just like to see what other people are doing. Maybe there is something I can learn that may also work for me.

Thanks,
GT

[Chris Ⓐ LeRoux]

Gilberto,

Yea, your right. I like to look at other people's programs as well and I have "taken" ideas from them plenty. My program is just very unique to my background, age, and situation and I don't think would be very effective for many other people.

I'll write something up and post it soon.

Cheers

[Chris Ⓐ LeRoux]

Okay, here are two potential weeks for me in training at this point in my career, very "Bulgarian" in nature:

Week 1
Monday
Snatch
Singles up to 90-100+%, basically max effort for day unless dealing with injury or excessive soreness of joint(s).
Abs

Tuesday
Back Squats
(5x5) up to 90-100+% of PR BS for 5. First set starts about 25-30kgs under 100% and each set increases about 5kgs until weight is close to max effort for the day.
Abs

Wednesday
Clean and Jerk
Singles up to 90-100+%, basically max effort for day unless dealing with injury or excessive soreness of joint(s).
Abs

Thursday
Snatch
Singles up to 90-100+%, basically max effort for day unless dealing with injury or excessive soreness of joint(s).
Abs

Friday
Off

Saturday
Front Squats
(5x4) up to 90-100+% of PR FS for 4. First set starts about 25-30kgs under 100% and each set increases about 5kgs until weight is close to max effort for the day.
Abs

Sunday
Off

Week 2
Monday
Snatch
Singles up 90-100+%, basically max effort for day unless dealing with injury or excessive soreness of joint(s).
Abs

Tuesday
Rack Jerks (% of PR CJ)
70%x1  75%x1  80%x1  75%x1  80%x1  85%x1  80%x1  85%x1  90%x1
Abs

Wednesday
Back Squats
(5x3) up to 90-100+% of PR BS for 4. First set starts about 25-30kgs under 100% and each set increases about 5kgs until weight is close to max effort for the day.
Abs

Thursday
Snatch
Singles up 90-100+%, basically max effort for day unless dealing with injury or excessive soreness of joint(s).
Abs

Friday
Squat Cleans (% of PR Squat Clean Double)
70%x2  75%x2  80%x2  75%x2  80%x2  85%x2  80%x2  85%x2  90%x2
Abs

Saturday
Front Squats
(5x4) up to 90-100+% of PR FS for 4. First set starts about 25-30kgs under 100% and each set increases about 5kgs until weight is close to max effort for the day.

Sunday
Off

DISCLAIMER
I pick my moments, strike when the iron is hot, stay lighter (90% or even lighter if dealing with joint soreness) when it isn't, adapt to how my body feels, do not need much volume at this stage of my career, do not do the same thing week every week (though I stay in the same "style"), and do not recommend this program for anyone else but myself. Still, maybe it will provide interesting discussion.

Thanks