Exodus Strength

Hello,

A little about myself, played semi professional football in France before I retired to get into powerlifting. Have trained powerlifting for many years and competed a hand full of times due to work and coaching other sports.

I am currently working on gaining my club coaching level for Canadian Weightlifting as I am very passionate and devoted to any kind of lifting. My one rule is that if my athletes have to do it, I might as well test it on myself first.

Currently doing a 8 week rebuff cycle since we were in lock down. After this post I will be doing a larger post for the plan after 8 weeks.

Classic Snatch EMOM (every minute on the minute)
75@10x1

Classic CJ EMOM
115@10x1

Pwr. Cn. + Jerk (12 = 1 Pwr Cn 2 jerk)
155@3x1

I will be planning out a four year training cycle as it makes sense to follow the true way of the system.

Year 1
Total lifts - 8000
Sub Max/Max - 10/month

Year 2
Total lifts - 9600
Sub Max/Max - 14/month

Year 3
Total lifts - 11500
Sub/Max - 18/month

Year 4
Total lifts - 15000
Sub/Max - 25/month


For the first year of training, I plan to compete at-least three times. The first six months will look like the following.

Month 1
Medium total volume - 700 lifts

Month 2
Low total Volume - 500 lifts

Month 3
High total volume - 900 lifts

Month 4
Average total volume- 800 lifts

Month 5
High total volume- 900 lifts

Month 6
Low Volume - 500 lifts

There will be a total of 38 different lifts that will be utilized in the first year of training.

Are you logging in kilos or pounds? I'm guessing kilos, but just want to be sure on that. What philosphy are you training? There are several WL systems, so I;m curious if this is a specific one or your own thing.

Hardartery wrote: ↑Sun Feb 20, 2022 8:25 am Are you logging in kilos or pounds? I'm guessing kilos, but just want to be sure on that. What philosphy are you training? There are several WL systems, so I;m curious if this is a specific one or your own thing.

It’s in lbs, I wish it was kilos… and for the program it’s The multi year training system developed by the USSR. Have been doing extensive research and finally able to grasp the program.

Excellent.

Welcome.

Cn. Pull + Cn. + Jerk (212)
85@2x1
95x1
105x1

Sn. High Pull
135@3x3

Bench
265x3

Welcome!

@MarkKO
@slowmotion

Thanks, already like the forum

Strained my foot so was off for couple days

Hip Snatch
75@10x1 EMOM

Hip Cleans
115@10x1 EMOM

Front Squat
245x3

Shoulder work

Snatch
115x1 - 20lb PR

Clean
155x1 - PR


Cn. High Pull
185@3x3
For a total of 122.72 kg

Snatch EMOM
75@10x1

Cn&J EMOM
110@10x1

Bench
205x5

Dips
-80@5x5

AB Pull Downs
50@4x10

KB Cross Over
12@2x10