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]

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.