Saturday – Push

  • Wide Grip Bench Press
    • 185 lbs x 2 reps
    • 205 lbs x 2 reps
    • 225 lbs x 1 rep
  • Front Squat (w/o belt)
    • 185 lbs, sets x 3 reps
    • 205 lbs x 1 rep
    • 225 lbs x 1 rep*


This is my first time benching in awhile. I know that I am going to hit a new PR in the bench press as I have been killing the shit out of my shoulders with the overhead press and snatch the past few weeks. It has proved to be an effective way to reset my central nervous system.

* I had difficulty with the rack position on the concentric part of the movement.

Friday – Deadlift Workout

  • Conventional Deadlift (w/o belt, w/o strap)
    • 275 lbs, 12 sets x 1 rep
    • 325 lbs x 1 rep
    • 345 lbs x 1 rep
  • Clean Deadlift (w/o belt, w/o straps)
    • 275 lbs, 3 sets x 1 rep
  • Clean Deadlift (w/o belt, w/ hook grip)
    • 205 lbs, 7 sets x 1 rep
  • Clean Deadlift (w/o belt, w/ straps)
    • 275 lbs, 7 sets x 1 rep
  • Conventional Deadlift (w/o belt, w/ straps)
    • 275 lbs, 7 sets x 1 rep
    • 295 lbs, 3 sets x 1 rep


Only the concentric portion of each deadlift was completed. The weight was dropped using bumper plates. Everything was kept light to focus on speed.

Wednesday – Pull

  • Clean
    • 185 lbs, 3 sets x 1 rep
    • 195 lbs, 3 sets x 1 rep
    • 205 lbs x 1 rep
  • Snatch
    • 105 lbs x 3 reps
    • 115 lbs x 3 reps
    • 125 lbs x 3 reps


I wanted to do some weighted pull-ups and deadlift but I am feeling the fatigue. My shoulders are also extremely sore. My entire delts feel pulverized to the point that I didn’t want to bench press last push day. The Olympic lifts are definitely placing a great deal of stress on the shoulders compared to the typical powerlifting and bodybuilding exercises I am used to.

Tuesday – Legs

  • Front Squat (w/o belt)
    • 205 lbs x 1 rep
    • 220 lbs x 1 rep*
  • Back Squat (w/o belt)
    • 235 lbs, 2 sets x 3 reps
    • 255 lbs, 2 sets x 2 reps
  • Overhead Squat
    • 75 lbs x 7 reps
    • 95 lbs, 2 sets x 3 reps


* I scraped my left front shoulder doing this last rep. I am still learning this exercise. Perhaps it was my technique or maybe the shirt I was wearing was not appropriate for doing this exercise. Nevertheless, it is exciting to set a new PR and know that once I improve my technique I will lift some serious weight in the front squat.

Transitioning to Olympic Weightlifting

The Template

Snatch (Heavy)
Clean and Jerk (Light)

Front squat
Shoulder Press
Pull-Ups or Row

Snatch (Light)
Clean and Jerk (Heavy)

Front squat

Rep Schemes

During the first phase of training you will work up to five singles on each of the lifts after you have warmed up with Pendlay’s teaching progression. This should last for several weeks.

Then one lift will be medium while the other is progressed. “Medium” means at least 80% of a hypothetical max. Do 6 to 10 reps at this weight. The “heavier” lift will be pushed by the standard 5 lbs and hit for 3 to 5 singles. When 5 singles gets hard, just do 3ish. When 3 gets hard, just do 2. When you can only hit a top rep, aim to push it steadily every week. Eventually it won’t go up, but if you did this right you should have at least 2 or 3 months of this progression.

To view the entire details of this program visit