Monday

Back to the Garage and the Grind.

If you are just starting out with lifting it is important to have a goal in mind to reach and to set up a plan to reach that goal.  It is just as important to do that when you are a more advanced student of lifting, but that goes without saying doesn't it?

If you are unsure of where to start I will lay out a plan for you to begin your journey.

Beginning Weightlifters.

It is important to establish your level prior to beginning some of the lifts.  You should have someone credible to assess your readiness for the lifts. i.e: Check your Front Squat, Overhead Squat, Strict Press and Snatch Grip Deadlift.

If you are having trouble with any of those movements it is important to understand why and to address those issues immediately before pressing forward.  A big mistake a lot of beginners make is not to address poor mobility and reinforcing the improper body mechanics.  DO it RIGHT Do it LIGHT!

Practice these 4 Movements 3x a Week and if you are having issues with them, you can ask someone who knows better (myself included). Train with a Partner who is around your level.  It is important to have someone to train with especially in the beginning because you will one, want to go to the gym to work on things and two you will be able to grow much greater with someone who has similar interests.

For the Lifters who have these movements down at least in a basic way.

Practice the Snatch, Clean and Jerks and Squats. Add some accessory work as well

Snatch twice a week
Clean twice a week
Jerk Separately once a week
Back Squat 1 a week
Front Squat 1 a week
Abs 3x a week
Back Work 2-3x a week

Your Week may look something like this:

Day1:
Snatch 3r3s
Snatch Pulls3r4s
DB Shoulder Press 5r3s
Ab work

Day2:
Jerks 3r4s
Back Squat3r5s
Good Mornings 6r4s
Ab Work

Day 3:
Cleans3r3s
Clean Pulls3r4s
Hand Stand Push Ups
Box Jumps

Day 4:
Snatch 2r3s
Clean and Jerk 1r4s Not a Max!
Front Squat 3r4s

The Squats should start around 70-75% as to be able to add 2kg (or 5lbs) Each week. Alternate the days of Back Squat and Front Squat Each Week.

This is a basic 4 day Template that can be used as a guideline to set your own Program. Use it if you want.  I Hope you have good luck with it.

I am working on a Basic PowerLifting Template. Will be back shortly with that.

Thanks and have a good day.