Topic: Auxillary Lifts

[Andy Dick]

The squat is too high after all the adjustments to it?  Taking 1.25% of max clean then taking 65% of that leaves it currently at 81% of my max clean.  This is a a far cry from my current max in the squat.  I am not even looking at 225lbs for reps which is an easy warm-up set.
 
Aslo I was leaving leg work out of Saturday in order to recover them for Monday's workout as sets of 10 are hard on me.  I was looking to keep Monday as the day devoted to the lifts and working power as after I squat my power is basically destroyed for the rest of the week due to soreness.

[movmasty]

The squat is too high after all the adjustments to it?  Taking 1.25% of max clean then taking 65% of that leaves it currently at 81% of my max clean.  This is a a far cry from my current max in the squat.  I am not even looking at 225lbs for reps which is an easy warm-up set.

Well, 125% is too high, then 65% is too low, the result is too low, two wrong % dont make one right.
 

Aslo I was leaving leg work out of Saturday in order to recover them for Monday's workout as sets of 10 are hard on me.  I was looking to keep Monday as the day devoted to the lifts and working power as after I squat my power is basically destroyed for the rest of the week due to soreness.

On Sat are light sets, do less reps, even one only set, good to recover, and you have the rest on Sunday, legs have ro be trained often.
Ah, seen that you like acrobatic exercises, do some rope jumping for the calves, even daily as warmup.

[Andy Dick]

I think you are misunderstanding me on the squats.
My 1 rm on squat is 375lbs (right now more like 355/360 as I have not been pushing my max on squats lately).
Sousing say 80% of my 1 rm on squat will be (of a 1 rm of 360) which is 288
I took 1.25% of my max clean and jerk which brings my squat max to 315 (I will use this lower squat to figure as a fake 1 rm), this lowers down my weights so I am not destroying my legs on squats.  (I did this because for a time my squats were sky rocketing up but my olympic lifts were staying the same)
So instead of my 80% of my 1 rm of 288, I will use the fake 1 rm bring my 80% of squat to 252
So basically it is a way of artificially lowering my squat to a number closer to my clean and jerk instead of my squat number being much higher.
 
For the reps the higher volume is basically a higher volume lower intensity for about 2 weeks just to shock my body a bit as I have been doing 5 or less reps for over 6 months now.  Basically to shake things up a bit before I bring the reps back down.
 
The hand stand push-ups are basically just for a fun factor, right now I am unable to do inclines as my shoulder is injured.  I am able to do presses and oly lifts but for some reason inclines really make my shoulder very sore.  I am seeing an ortho Thursday to get it looked at.  My goal being I can get a few body weight exercises under my belt so I can just do them for general strength that will not raise during my lifting.  Kind of like I will do pull-ups with body weight instead of a weighted bent over row to give a little stress to the back when my focus shifts to olympic lifts instead of just strength exercises

I am wondering though that the percentage for squats and front squats are equal so ask the keep the back squat as a lower percentage day and the front squat as a higher percentage day?  As obviously it is easier to push higher weights with back squat.  So fatigue wise the front squat will be more fatiguing.

[movmasty]

The hand stand push-ups are basically just for a fun factor, right now I am unable to do inclines as my shoulder is injured.  I am able to do presses and oly lifts but for some reason inclines really make my shoulder very sore.  I am seeing an ortho Thursday to get it looked at. 

Depends i think from the position of arms and elbows, try to keep them near the body. and elbows up, not pointing to the floor.

[Andy Dick]

So here is what I came up with thus far and seeing how it is treating me.
 
Monday
Snatch
C&J
 
Tuesday
Clean
Back Squat
 
Wednesday
Off
 
Thursday
Snatch
Snatch Pulls
 
Friday
Jerk
Clean Pulls
Hand Stand push-ups
 
Saturday
Front Squat
Shoulder Press
Pull-ups
 
Basically what I do I Monday is Heavy, this day I feel the best of all days because I actually can get plenty of rest over the weekend.  Tuesday is a moderate day, Wed I can't make it to the gym, Thursday is always light because I am usually still fatigued from Mon and Tue.  Tue and Thursday the olympic lift switches every week.  So as on lift is not always stuck on the light day.  Friday and Saturday are both moderate days.  I do have a lot of moderate days but it ensures that I can fully recover by Monday.  Basically I follow a non-linear model that I adjust my weights down if I am feeling very fatigued in order to save myself for Monday.  I am on week 2 so far and it is going well thus far.

[Arturo Gómez]

Ok, I see the system very rational

[Andy Dick]

So far the program has been progressing swimmingly.  Added basing programs off of how my body feels, it seems to be the right amount of volume and intensity

[TheRedReaper]

Why don't you front squat more? You get a lot better at things a lot quicker if you do them more frequent. The program I have chosen uses less lifts than you (I only do clean and jerk, snatch, front squat and bench press), but that means I get to work on them a lot more without issues of fatigue induced by other lifts.
 
I do all my lifts twice a day. Takes a couple hours each training session, not counting the two half hour breaks before doing each the snatch and then clean and jerk. So 3 hour total. Okay it's a lot of time, 6 hours a day, really. Still, you could throw in some more front squats and not have to take too long. I train 2 days, twice a day, and then rest every 3rd day.
 
I do 5 sets of front squats, but the last 2 sets are really just technique sets (just making sure I'm doing the weight to full depth with a good straight back without having to worry about doing another rep after and sacrificing tech to get it), only single reps. The first 3 are the power sets. So you only need to do 3 sets, if you don't have enough time. 1 set takes about 5 minutes resting plus 1 minute at the rack. A few minute warm up of weightless squats (I do 3x5) and stretches. You could really add those 3 sets of front squats before you do other stuff and it would only add an extra 20 minutes to your training.
 
Do the front squats at about 95% of your rep max, so the sets will be sets of 2s mostly, maybe some 3s when you get better. Don't bother with warm up sets. You don't hurt yourself with front squats. Just do good stretches before doing them.
 
Just a suggestion. If you do this training only once a day, you may be able to get an increase in front squat weight of 5 kilo per month, if you are already fairly good and not too close to your theoratical potential.
 
Snatch and clean and jerk are directly effected by the amount of weight you can front squat. So I think it's very important to do them every time you train. Up to you, but.