Weightlifting: Medvedyev Program

[nmsk80066]

holy crap nice pr

[spyxter]

Sat 10/23

C&J 50x2x2, 70x2x2, 90x2x3
Clean Pull 70x3,100x2, 120x2, 130x1, 140x1, 150x1, 160x1
Pullups 3x5

Why do you bother with such heavy clean pulls? Can you even 'explode' correctly with so much weight above your C&J max?

Also, can you explain your front and back squat progression (in 1RM context) principles?

[slowman41]

Why do you bother with such heavy clean pulls? Can you even 'explode' correctly with so much weight above your C&J max?

Also, can you explain your front and back squat progression (in 1RM context) principles?

wanted to see how much I could clean pull, kept pretty good form actually

not sure what you mean by back squat progression?

[slowman41]

Sun 11/6

Snatch - warmups with 40, 50x3, 60x2, 70x2, 80x2, 85x1, 90x1, 95x
Snatch + Snatch below knee 60, 70, 80
Push Press 60x4, 70x2, 75x1, 80x1
Snatch Balance 60x3, 70x2, 80x2, 90x1
Front Squat 70x3, 90x2, 110x2, 120x1, 130x1, 140x1, 130x1, 120x2 (140 is old PR, didn't feel too hard)
Clean Pull 70x4, 90x3, 110x3x2
Box Jump 3x5
Chins 2x8

[spyxter]

<...>

not sure what you mean by back squat progression?

What I mean is, when, how and how much do you increase your squat workset weights?

[slowman41]

What I mean is, when, how and how much do you increase your squat workset weights?

oh, It depends I guess.

I've done actual squat programs, and then have also done just whatever. Now is a "whatever" stage I guess, where I'm focusing on the lifts more, and just squat whatever really. Will most likely be front squatting more often around C&J max, and back squatting heavier.

[BobisMighty]

Congrats on your front and back squats PR's! Heavy lifts man.

[slowman41]

weds 11/9

sn grip btn press 30x5, 40x5, 50x5x5
clean pull 60x5x2, 70x5, 90x4x4

also forgot to note that I did muscle snatches on sunday, mostly because we were discussing how much one should be able to do as a % of snatch 1rm, which never really got decided.

I got up to 65kg x 1, missed 70

[slowman41]

sat 11/12

C&J doubles up to 90x2
Snatch up to 90, miss 95 2-3x
Jerk up to 90x2, bunch of reps around 70-80
40" box jumps 2-3x5, depth jumps 5-6x2

Sun 11/13

Snatch + hang snatch up to 70
cleans up to 90x2, 100
btn jerk up to 100x2
front squat 70x4, 100x3x2, 110x3, 120x3
press 50x3, 55x3, 60
box jumps 3x5

shoulders were bothering me all weekend, kind of odd.

[nmsk80066]

Nice workouts!

I forget, what is the purpose of depth jumps?

[slowman41]

Nice workouts!

I forget, what is the purpose of depth jumps?

box jumps/depth jumps = improvement in general body speed

[nmsk80066]

oh i looked them up just now, they arent wat i thought they were. makes sense now haha, thanks for the reply

[BobisMighty]

Have you ever tried weighted depth jumps? They're pretty interesting. It's where you hold dumbells in either hand for when you jump off the initial box, but then you release them before jumping onto the next box.

[slowman41]

Have you ever tried weighted depth jumps? They're pretty interesting. It's where you hold dumbells in either hand for when you jump off the initial box, but then you release them before jumping onto the next box.

interesting, haven't tried that. We were doing depth/box jumps on 40" boxes though, so I'm not sure if holding db's would be a good thing at that height, haha

haven't gotten to train at all this week, been busy with all sorts of stuff. Gonna start a new program next week though, so we'll see how that works out.

[BobisMighty]

interesting, haven't tried that. We were doing depth/box jumps on 40" boxes though, so I'm not sure if holding db's would be a good thing at that height, haha

haven't gotten to train at all this week, been busy with all sorts of stuff. Gonna start a new program next week though, so we'll see how that works out.

Oh yeah, I don't know if it'll be good to land with that extra weight. It's something to think about.

[slowman41]

Sat 11/19

Snatch up to 70x2 for 5-6 sets

(massive hangover lol)

Sun 11/20

Snatch up to 70x2x2, 80x2, 85x1, 90x
C&J 70x2, 80x2, 90x1x2, 100x1x2, 90x2
Front Squat 60x3, 80x3, 100x2, 110x2, 120x2
RDL 80x4, 100x3, 120x3, 130x1, 140x1
weighted hypers & weighted pullups

[slowman41]

Fri 11/25

Snatch Balance 40x4, 50x3, 60x3, 70x3
Squat 70x3, 90x3, 100x3, 110x3, 125x3
seated Press 20x5, 30x4, 40x3, 50x3x2
Clean Pull 60x4, 90x2, 110x2, 120x2

[slowman41]

Sun 11/27

Snatch 40x2x2, 50x2, 60x2, 70x2, 75, 80
Slow Snatch Pull 85, 90, 95, 100, 105, 105
Snatch pull under 30x2, 35x2, 40x2, 45x2, 50x1
Front Squat 70x3, 85x3, 100x3, 110x2, 120x2
jump in back squat position 26x3, 35x3, 42x3, 50x3

[slowman41]

been a while since I updated, been taking a little break I guess

went hiking Sat, did about 5 miles roundtrip with around 2250 elevation gain

did a light workout yesterday
powerclean up to 70x3
rdl 70x5
row 60x8-10
seated press up to 45x8
squat up to 90x5

[BobisMighty]

Nice quick workout.

[slowman41]

Weds 12/14

Snatch 40x3x2, 50x3, 60x3x3
Front Squat 60x3, 80x3, 90x3x3


Thurs 12/15

Clean & Jerk 50x3, 60x3, 70x2, 75x2x2
Back Squat 60x5, 90x5x3

[slowman41]

Mon 12/19

Squat 60x5x2, 85x5, 100x5, 113x5
Clean Pull 60x5, 75x5, 90x5, 90x3x2
Seated Press 20x5, 35x5, 45x5x3

[BobisMighty]

Great stuff man. Wish I could do more oly lifts. I'm training with a group now, and it's hard enough showing them the pull variations.