#23679
ashley
Guest

Well Adam good on you for lacing up the boots for another tilt, 3 months should be enough time to really get your strength levels up, I would use the following approach:

Training Month with Weekly Variation
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Program follows the sets and reps and load/intensity protocols as listed, you can follow this for the entire three months, re-assessing your loading at the beginning of each month based around an estimation of your improved 1RM.

Weekly Volume

Week 1 330 reps – Medium/Heavy Load 39%

Week 2 216 reps – Heavy Load 26%

Week 3 222 reps – Medium Load 26%

Week 4 72 reps – Maximal Load 9%

Total for month – 840 reps

This volume only refers to work weights and does not take into consideration the number of sets or reps that would be required to get to the working weight required for the session.

Or as an alternative you can utilise something like this:

If you are unfamiliar with any terms it is bets to google or you tube then as most of them will have a page or 2 dedicated to them, you may like to combine the programs and warm up with one or two of these complex movements before starting the body of the program or you may also like to build your entire workout around these movements and perform maybe 4 in each of 3 workouts a week, utilising a 6 x 3 set/rep scheme

Sots Press Squat Military Press

Pressing Snatch Balance Snatch Grip Squat Press

Squat Clean Front Squat

Clean Grip Power Snatch from low blocks Push Press

Power Snatch Push Press behind neck

Power Clean Push Press

Power Snatch Step Up

Zercher Lift from floor with thick bar Zercher Squat

Squat Snatch Overhead Squat

Push Press Split Jerk

Simmons Good Morning Squat Complex

Rakhmanov Good Morning Complex

Hang Power Clean Hang Squat Clean

Hang Clean Romanian Dead Lift

Split Jerk Split Squat

Power Snatch Step up

best of luck and let me know how you get on, cheers, ashley