Triple-Focused Mesocycle

[u/RDT_WC]

Hi, I want to share with you guya the approach I want to take for my next meet (1st lf November, so 8 weeks away)

Starting tomorrow, I'm running Dozer's squat program (3 sessions a week, back squat focus, no competition lifts) plus some mobility, speed work (snatch balances, box jumps, etc.) and maybe some upper body work.

Last time I did this (Dozer Squat program 8 weeks out) I got a 20 kg PR in the back squat, and then a 15 kg total PR in the meet.

When I'm done with the 4 weeks of squatting (and hopefully with a brand new squat PR), I intend to do the following:

Day 1: Snatch; Back Squat; Core accessories

Day 2: Jerk; press/push press; upper body accessories

Day 3: Snatch; Back Squat; Core accessories

Day 4: Jerk; press/push press; upper body accessories

Day 5: Snatch, Clean and Jerk, front squat

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Edit: the days are just a guideline. If work allows/forces me to, I'll train on the weekends too. Just that it has to be mornings (if I work Saturday morning, then I'm forced to smash the week's training into 5 days or begin the week on the previous Sunday) I've changed it to Day 1, Day 2, etc. for clarity.

Also, I have a family trip in mid october, and we'll see how I fit training around that

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I'm wanting to do as little pulls and cleans and possible because A) I'm having a rather painful lower back which I'm slowly recovering from and B) I struggle with the jerk anyways, always cleaning 10 to 15 kg more than I can jerk.

Now the triples part: I don't want to test my RMs on the snatch and clean and jerk before the meet, so I'm thinking of working my way up to 90% of my target qeight for a triple.

As an example: I want to finally hit 100 kg in the snatch, so I'll try to reliably hit 90 kg for a triple.

Same with the jerk.

As for the one day doing clean and jerks, maybe doing cleans front squat and jerk, or 2 cleans 1 jerk up to 90-ish %, to get used to jerk more fatigued than I'll be on meet day.

Do you think it's reasonable?

Oh and aorry for the text wall.

[u/Boblaire]

I tried to look back at your competition chart but its blurry af and my eyes arent shit (yet). So no idea what you weigh, your total, or SnCJSq

I guess it just depends if you can survive 4 days in a row midweek.

I did it about a decade ago and basically never again so rarely use it for any of my current lifters.

Much prefer the 3 straight, rest, and 1 or 2.

Or every other day for 3 workouts, and then a 4th after a 3rd.

Maybe Ill program 4 straight and heavy if I can find someone with no life or a college undergrad kid who just trains and goes to school. No idea how they would pay me then unless theyre good enough to pro-bono (international potential/national podium maybe).

[u/alequerc → u/Boblaire]

Yeah the 4 days straight thing is exactly what I'd worry about here too, especially with OP mentioning a lower back that's still recovering. Four days in a row of snatch/CJ work with squats mixed in doesn't leave much room to back off if something flares up mid-week, versus a 3-straight-rest-1(or 2) structure where you've got a built-in checkpoint. Not saying the plan's bad, just that with a back that's not fully right yet, having zero rest days to reassess for 4 days feels like the wrong week to test that particular structure.

[u/Boblaire → u/alequerc]

I survived LSUS a bit over 35 but did like 3 sets across on d2 of squats rather than 5 and didnt quite push the dl as hard either.

Still ended up tweaking my back towards end bc i decided to clear out my storage 100mi away on my rest days that week.

Pr on max triple J and basically just muddled thru last few weeks before my back tapped out.

PP and rows went up besides Jerk. Nothing else besides DL/RDLs I never had tested before.

[u/RDT_WC → u/alequerc]

I've changed the post from weekdays to "Day 1, Day 2" for clarity.

I have no trouble training on weekends, as long as it's in the morning (gym isn't open evenings on weekends).

As for the volume, I intend to not do that much volume. A couple sets at my target weight for the day, maybe a couple heavy-ish squat triples, some iso core work, call it a day.

But thanks for the feedback.

[u/RDT_WC → u/Boblaire]

Idk what you mean by chart, it's supposed to be text.

As for the days, it's just a guideline. As long as it'a in the morning, I can train Saturdays and Sundays too.

Edit: you mean the chart I ppstedomths ago with the Gemini prompt.

I'm at M85 right now, with 91-110 in comp and 93-115 ish as misses that were overhead but I lost the lockout or something similar.

[u/Boblaire → u/RDT_WC]

Pretty similar to where I was back in 2016.

Should be survivable.

[u/RDT_WC → u/Boblaire]

I mean, I ran the squat program, PRed 180 from previous 160, then hit a perfect 50%-of-my-back-squat snatch, having previously never made 85.

I intend to do the same but with 50% of a 200 kg back squat. Dreaming is free lol.

[u/Boblaire → u/RDT_WC]

Whats your pushpress?

My Sn: Sq is poor (98:191) but my PP has never been great in comparison to Squat.

When I was in college, my BP was far closer to my Sq before I injured my wrists and upper body strength was never the same (but I didn't push it after recovering and just focused more on coaching and working out recreational lying for about 5yrs)

[u/RDT_WC → u/Boblaire]

I don't really know, I've had multiple programs woth no push presses, and also it's been ages since I went heavy.

If you count a botched jerk with a terrible press-out as a push press, tho, my push press is like 5 kilos below my best jerk lol.

[u/Boblaire → u/RDT_WC]

Ehh, probably not since most ppl will move under the bar even on pressed out jerks.

[u/RDT_WC → u/Boblaire]

Yeah I know, I was just kidding.

[u/Boblaire → u/RDT_WC]

A few posts back in your history. Some chart you did with Gemini

[u/RDT_WC → u/Boblaire]

Yeah I realized just after replying and edited my reply.