I'm curious to your starting bwt, and what it is now? You've done really well IMO.
starting bw was around 63 kg, i did workout around 3 times a day for a year and i shortened it to twice a day and now I am doing 1-2 a day because I am mainly focused on my strength.
Effort is certainly important. But to quote Pavel answering a similar inquiry in Beyond Bodybuilding. “The issue is not your effort. It’s that your program is based on emotion and not on science” or something like this.
I don’t know enough about oly lifting programming to recommend a program. But I know how to observe. You come from a CrossFit background it seems, which is not a problem. But the training mindset of strength athletes, who sit around for 5 minutes between sets, conflicts with a CrossFit mentality of going from A to B to C then starting all over again until the lungs collapse. A “doing less better” approach may suit your goals more.
I agree with hearin the term, emotion and not science. It's not what sounds best but what actually IS. That's why I am ready to do whatever it takes to get stronger, as long as I know what I am doing, is right.
I don't use my crossfit in my weightlifting, when I weightlift, i make sure to rest about 5+ minutes for strength sessions.
What is more important, progressing in olympic weightlifting (snatch and CJ) or progressing in the squat and deadlift? Usually as one develops further and further (this applies to most things like education, not just strength training), their work narrows and even specializes (even if it is just in the short term like 1 training block). I think Plan Strong programming could work well.
For me Squat and deadlift. My technique in lifts aren't an issue. I did clean and jerk 135 kg with a 140kg all time max front squat. My strength really drags me down, but my frontsquat right now is 155kg. I will check Plan Strong out, thank you!
Just read through the thread.
From what I can gather is your main goal right now is to progress your back squat and deadlift to over 200kg ASAP.
My advice is the following.
Monday - Friday.
Back squat to a max. Start with 150kg and add 1.25kg per side each session.
Monday, Wednesday and Friday.
Deadlift to a max. Start with 150kg and add 2.5kg per side each session.
What else? LIGHT snatches, C&J and anything else that'll keep you healthy and injury free during this specialization phase.
I'm talking back raises, GHRs, reverse hypers, pull ups, cable leg curls, hanging knee/leg raises, planks, ab wheel etc. Bang these out as part of a giant set so you minimise your time in the gym.
For example:
Back raises, cable leg curls, pull ups, hanging knee raises, ab wheel 3/4/5×10. So each week you add another set to the giant set. Each lift is done for 10 reps per set. So you are still accumulating volume as your weights increase. But it is in lifts that are restorative in nature.
The other factor. MINDSET. I don't know how you normally lift. Whether it is in a controlled frame of mind or whether you are tapping into anger and rage. I would advise the latter when it comes to shifting heavy weights. Loud, heavy metal blasting into your ears so the sound hits your body like a solid object. Tapping into that dark place. Getting locked in and attacking the weights. That doesn't mean completely gun hoing the technique. This phase will have you getting specifically good at lifting 1RM in your desired lifts. I have used this method to get specifically strong in a variety of lifts in a very short space of time. It will work for you if you apply the right mindset to that final working set of the day.
You recommend me to Backsquat to a 1rm every Monday and friday? Increasing 1.25kg every time? No additional sets or reps?
I lift in a controlled frame, always. I have decent technique and I don't need metal music to lift my max, I could use oprah. I always give my best though. I do add alot of accessories as you mentioned but, my legs and back are 100% prio.
My bests right now are:
87.5kg military press ( 70 kg bw )
120kg pushpress
155kg frontsquat
160 Back
190 Deadlift
135kg cj ( been a year since i lifted, due to injuries and covid, gym closed )
You are doing great! Congratulations on what you have accomplished. IMO you have great form, body composition, strength, and work capacity. Have you been coached? I think you need to find a high level coach to help you progress from here... although there is some great advice in this thread!
Thank you very much Anna, sadly I myself am not impressed because my goals and dreams are very high, and I always aim higher. Which means I am not satisfied, sadly.
I have only coached myself, I have never asked anyone for anything or been coached. It's hard to find a decent coach around here and I don't really need lifting advice( oly lifts ) ( i am not cocky ) but it's because, the only thing bothering me is my strength.