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Thread: Advice for classic lifts for Everest most simple template

  1. #1
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    Advice for classic lifts for Everest most simple template

    The following link

    https://www.catalystathletics.com/ar...m-in-the-World

    describes a very simple training template:

    day #1: snatch, snatch pull, and front squats

    day #2: jerk, push press, and over-the-head squats

    day #3: clean & jerk, clean pull, and back squats

    According to the text descriptions on the link, all moviments can be changed to similar other ones, as well as squats are recommended to execute 3-5 sets (triple for front squats and fives for back squats).

    The pulls, according to an author´s answer, can be also 3-5 sets.

    I couldn´t find the follwing information, so I kindly as you guys some help for:

    1) how many weekly total reps for snatch, jerk, and clean & jerk are considered an acceptable minimal volume for someone who expects a modest progress?

    2) how many weekly total reps for the pulls considering the 3-5 sets?

    my restrictions: morbidly obese, 52 yo, under a strong caloric deficit

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    Hi, I found an answer in another template, but very similar to the one I questioned

    https://www.catalystathletics.com/ar...aining-Program

    Thanks anyway

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    That looks interesting. You don't often see low frequency recommended.

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    You don't often see low frequency recommended.
    Masters's man, Masters. See it way more often with Master's as to days and total reps/session and week.

    under a strong caloric deficit
    try to front load most of your carbs before training. same goes for calories

    total reps for pulls will probably be around 20-30.

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    Quote Originally Posted by Matt Erdman View Post
    That looks interesting. You don't often see low frequency recommended.
    Thanks Matt!

    I researched a little more since this post. It is allowed a certain degree of freedom for each one of the training sessions.

    For example, on day #2, jerk, push press and ohs, the athlete can execute complexes instead.

    By exploring this possibility, in practice, in my case, I have two sessions for snatches and two for clean & jerks during the week. But one is the technical, medium to ligth weight and the other is heavy.



    Quote Originally Posted by Blairbob View Post
    Masters's man, Masters. See it way more often with Master's as to days and total reps/session and week.

    try to front load most of your carbs before training. same goes for calories

    total reps for pulls will probably be around 20-30.
    Thank you bob, for the two important tips!
    I am strugling with high blood sugar levels. To reduce such levels I opted to follow the ketogenic diet for a while. And it is working.
    But the strength levels went to zero...
    The carb front loads you recommeded brougth me one topic I´ve read some time ago: target keto diet. Lyle McDonald wrote about it in 1998. I will check this.

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    strength often depreciates on a diet. still, health is probably more important right now anyways.

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