To elaborate a little more on my training cycle – I am 11 weeks out from the Arnold Classic. I am going to compete as an 85kg lifter. I weigh about 91 right now, so, am going to add in some short cardio bursts after my workout to drop a little bit of weight.
I am doing a combination of the Smolov Jr. Squat cycle (Front Squats) and also the Coan Phillippi Deadlift Routine. Awesome, right? My hip gets too tight after consecutive days of snatching & clean and jerking. Just the ballistic element to them make the hip a little sore. So, I have to at least start the training cycle with a ton of pure strength work. Who doesn’t need that anyway? My rack position has always been my biggest issue, so, I am attacking that with 4 days of volume front squats.
Power Clean + Push Press – up to 110kgx2, 115kgx2, 120×2, 125×2, 130×2, 135×2, 130×2
Deadlifts – up to 200kgx2
Clean Pulls – 155kgx8x3 (90s rest between sets)