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12052012,10:17AM

SkyIsTheLimit
SeniorMember

DisplayModes
#1

JoinDate:May2011
Location:Kansas
Posts:311

Soviet8weekweightliftingprogram

Soviet8WeekTrainingProgram2
WEEK1
DAY1
AM
1)Press:(60%/4)3,(70%/4)220:020
2)Snatch:(60%/3)2,(70%/3)3,(75%/2)321:041
3)FrontSquat:(60%/5)3,(70%/5)330:071
PM
4)PowerClean&Jerk:(60%/4+1)4,(70%/3+1)436:107
5)CleanExtension:60%/5,(70%/4)2,(80%/4)221:128
6)GoodMorning:(X/8)432:160:160
DAY2
1)HangSnatch:(60%/3)4,(70%/3)424:024
2)HangClean&Jerk:(60%/3+1)4,(70%/3+1)432:056
3)Jerk:(60%/3)2,(70%/3)2,(80%/2)216:072
4)EccentricBackSquat.:(80%/3)6downin12seconds18:090
5)CleanDeadlift:(80%/3)6upin12seconds18:108:268
DAY3
ActiveRest
DAY4
AM
1)Press:(60%/4)2,(70%/4)216:016
2)PowerSnatch:(60%/4)4,(70%/3)428:044
3)SnatchExtension:(70%/5)3,(80%/4)223:067
PM
4)Clean&Jerk:(65%/3+1)4,(75%/3+1)432:099
5)BackSquat:(70%/5)3,(80%/5)330:129
6)GoodMorning:(X/8)432:161:429
DAY5
1)Snatch:(60%/3)2,(70%/3)3,(75%/2)321:021
2)PowerClean&Jerk:(60%/3+1)4,(70%/3+1)432:053
3)CleanExtension:60%/5,(70%/5)2,(80%/4)223:076
4)FrontSquat:(60%/5)2,(70%/5)2,(80%/5)230:106:535
DAY6
AM
1)PowerSnatch:(60%/3)3,(70%/3)421:021
2)SnatchExtension:60%/5,(70%/5)2,(805/4)223:044
3)BackSquat:(60%/5)3,(70%/5)330:074
PM
4)Clean&Jerk:(65%/3+1)4,(75%/3+1)432:106
5)Jerk:60%/3,(70%/3)2,(80%/3)215:131:666
+2extraexercises
Soviet8WeekTrainingProgram3
WEEK2
DAY1
AM
1)Press:(60%/3)2,(70%/3)212:012
2)Snatch:(60%/3)2,(70%/3)3,(80%/2)219:031
3)FrontSquat:(60%/4)2,(70%/4)2,(80%/4)224:055
PM
4)HangClean&Jerk:(60%/3+1)3,(70%/3+1)2,(80%/3+1)332:087
5)CleanExtension:70%/4,(80%/4)2,(85%/4)220:107
6)GoodMorning:(X/8)432:139:139
DAY2
1)PowerSnatch:(65%/3)3,(75%/3)2,(80%/2)219:019
2)PowerClean&Jerk:(60%/3+1)2,(70%/3+1)2,(80%/2+1)325:044
3)Jerk:(70%/3)2,(80%/2)210:054
4)EccentricSnatchDeadlift:(80%/3)6downin20seconds18:072
5)EccentricCleanDeadlift::(90%/3)6downin20seconds18:090:229
DAY3
ActiveRest
DAY4
AM
1)Press:60%/4,70%/4,(80%/3)214:014
2)Clean&Jerk:(60%/3+1)2,(70%/3+1)2,80%/3+120:034
3)BackSquat:(60%/5)2,(70%/5)2,(80%/5)230:064
PM

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4)HangSnatch:(60%/3)2,(70%/3)3,(75%/2)321:085
5)SnatchExtension:(70%/4)2,80%/4,(90%/4)220:105
6)GoodMorning:(X/8)432:137:366
DAY5
1)Snatch:(60%/3)3,(70%/3)2,(80%/2)219:019
2)HangClean&Jerk:(60%/3+1)2,(70%/3+1)2,(80%/1+1)322:041
3)SnatchExtension:(70%/4)2,(80%/4)2,(90%/3)222:063
5)FrontSquat:(70%/5)2,(80%/4)2,(90%/3)224:087:453
DAY6
AM
1)PowerClean&Jerk:(60%/3+1)2,(70%/3+1)2,(80%/2+1)222:022
2)Jerk:70%/3,(80%/3)2,(90%/2)213:035
3)BackSquat:(70%/5)2,(80%/5)2,(90%/3)226:061
PM
4)HangSnatch:(605/3)3,(70%/3)2,(80%/2)219:080
5)SnatchExtension:(60%/4)2,(70%/4)2,80%/319:099
6)SlowSnatchDeadlift:(80%/3)610secondsup18:117:570
Soviet8WeekTrainingProgram4
WEEK3
DAY1
AM
1)Press:60%/4,(70%/4)2,(80%/2)216:016
2)Snatch:60%/3,(70%/3)2,(80%/2)213:029
3)BackSquat:(70%/5)2,(80%/4)2,(90%/3)224:053
PM
4)PowerClean&Jerk:(60%/3+1)2,(70%/3+1)2,(80%/2+1)2,(90%/2+1)228:081
5)CleanExtension:(70%/4)2,80%/3,(90%/4)219:100
6)GoodMorning:(X/8)432:132:132
DAY2
1)PowerSnatch:(60%/3)2,(70%/3)3,(80%/2)321:021
2)HangClean&Jerk:(60%/3+1)2,(70%/3+1)2,(80%/2+1)2,90%/2+125:046
3)Jk:(70%/3)2,80%/3,(90%/2)213:059
4)CleanDeadlift:(100%/3)309:068:170
DAY3
ActiveRest
DAY4
AM
1)Press:60%/4,(75%/3)210:010
2)PowerClean&Jerk:(60%/3+1)2,(70%/3+1)2,(80%/2+1)222:032
3)BackSquat:(70%/5)2,(80%/5)2,(90%/3)226:058
PM
4)PowerSnatch:(60%/3)2,(70%/3)2,80%/1,90%/114:072
5)SnatchExtension:70%/4,80%/3,90%/3,100%/313:085
6)GoodMorning:(X/8)432:117:287
DAY5
1)HangSnatch:(60%/3)2,(70%/3)2,(80%/2)318:018
2)PowerClean&Jerk:(65%/3+1)2,(75%/3+1)3,(85%/2+1)226:044
3)CleanExtension:70%/5,(80%/4)2,90%/316:060
4)FrontSquat:70%/4,(80%/3)2,90%/3,100%/316:076:363
DAY6
AM
1)Snatch:(60%/3)2,(70%/3)3,(80%/3)324:024
2)SnatchExtension:(70%/4)2,80%/4,(90%/3)218:042
3)BackSquat:70%/4,80%/4,(90%/3)2,100%/317:059
PM
4)Clean&Jerk:(60%/3+1)2,(70%/3+1)3,(80%/2+1)325:084
5)Jerk:70%/3,(80%/3)2,(90%/2)213:097:460
+2OptionalExercises
Soviet8WeekTrainingProgram5
WEEK4
DAY1
AM
1)Press:50%/4,(65%/4)212:012
2)Snatch:70%/3,(80%/2)2,90%/2,95%/2,100%/112:024
3)FrontSquat:60%/5,70%/5,(80%/4)2,(90%/3)224:048
PM
4)HangClean:(65%/3)2,(75%/3)2,85%/214:062
5)CleanExtension:70%/5,80%/5,(90%/3)2,100%/319:081
6)GoodMorning:(X/8)432:113:113
DAY2
1)PowerSnatch:(60%/3)2,(70%/3)2,(80%/2)216:016
2)PowerClean:(60%/3)3,(70%/3)2,(80%/2)2,(90%/2)223:039
3)Jerk:(70%/3)2,(80%/3)212:051
4)SnatchExtension:(70%/3)2,(80%/3)212:073:186
DAY3
ActiveRest
DAY4
AM
1)Press:(60%/4)2,70%/2,85%/212:012
2)HangSnatch:(60%/3)2,(70%/3)2,(80%/2)216:028
3)Clean&Jerk:65%/3+1,(75%/2+1)2,(85%/2+1)2,(95%/1+1)220:048
PM
4)BackSquat:(80%/4)2,(90%/4)2,(100%/3)2,(110%/2)226:074
5)CleanExtension:70%/5,80%/4,(90%/3)215:089
6)GoodMorning:(X/8)432:121:307
DAY5
1)Snatch:(65%/3)2,(75%/3)2,(85%/2)216:016
2)HangClean:(60%/3)2,(70%/3)2,(80%/2)2,(90%/2)220:036
3)CleanExtension:70%/4,(80%/3)2,90%/313:049
4)FrontSquat:70%/4,80%/4,90%/3,(100%/2)2,110%/217:066:373

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DAY6
AM
1)Clean&Jerk:(65%/3+1)3,(75%/3+1)3,(85%/2+1)333:033
2)Jerk:70%/3,80%/3,905/2,100%/210:043
3)BackSquat:(70%/5)2,(80%/4)2,(90%/3)224:067
PM
1)HangSnatch:(60%/3)2,(70%/3)2,(80%/2)2,(90%/2)220:087
2)SnatchExtension:(70%/5)2,(80%/5)220:107:480
+2OptionalExercises
Soviet8WeekTrainingProgram6
WEEK5
DAY1
AM
1)Snatch:(70%/3)2,(80%/2)3,(90%/2)216:016
2)PowerClean:(60%/3)2,(70%/3)2,(80%/3)218:034
3)Jerk:(70%/3)2,(80%/3)212:046
4)SnatchExtension:80%/3,90%/3,100%/2,110%/210:056
PM
5)Press:(60%/5)2,(70%/3)216:072
6)FrontSquat:(70%/3)2,80%/4,90%/3,(100%/2)217:089:089
DAY2
1)PowerSnatch:(60%/3)2,(70%/3)2,(80%/2)318:018
2)Clean&Jerk:(70%/3+1)2,(80%/3+1)3,(90%/1+1)2,100%/1+126:044
3)SnatchExtension:70%/4,(80%/4)2,(90%/3)218:062
4)BackSquat:80%/4,90%/3,(100%/2)2,110%/213:075:164
DAY3
ActiveRest
DAY4
AM
1)PowerSnatch:(70%/3)3,(80%/2)2,(90%/2)217:017
2)PowerClean:(65%/3)2,(75%/3)2,(85%/2)216:033
3)FrontSquat:(70%/5)2,(80%/5)2,(90%/4)228:061
4)GoodMorning:(X/8)432:093
PM
5)Press:(60%/4)2,70%/210:103
6)HangSnatch:(60%/3)2,(70%/3)2,80%/214:117
7)CleanExtension:70%/4,80%/3,(90%/3)213:130:294
DAY5
1)PowerSnatch:(60%/3)2,(70%/2)2,(85%/2)214:014
2)Clean&Jerk:(60%/3+1)2,(70%/3+1)2,(80%/2+1)322:036
3)Jerk:70%/3,80%/3,90%/208:044
4)SnatchExtension:60%/4,80%/3,90%/209:053
5)BackSquat:(60%/4)2,(80%/3)2,(90%/2)218:071:365
DAY6
AM
1)HangSnatch:60%/3,(70%/3)2,(80%/2)3,(90%/2)219:019
2)Clean&Jerk:(70%/3+1)2,(80%/2+1)3,(90%/2+1)223:042
3)HangClean:60%/2,(70%/2)2,(80%/2)210:052
PM
4)SnatchExtension:70%/4,80%/4,90%/210:062
5)GoodMorning:(X/8)432:094
6)SlowCleanDeadlift:(80%/3)6upin20seconds18:112:477
Soviet8WeekTrainingProgram7
WEEK6
DAY1
AM
1)Snatch:(70%/2)2,(80%/2)2,(90%/1)210:010
2)PowerClean:(60%/3)3,(70%/3)2,80%/318:028
3)Jerk:70%/3,(80%/2)2,90%/209:037
4)CleanExtension:70%/3,80%/3,90%/208:045
PM
5)Press:(60%/3)2,(70%/3)212:057
6)FrontSquat:80%/4,(90%/3)2,(100%/3)2,110%/117:074:074
DAY2
1)PowerSnatch:(60%/3)2,(70%/2)3,80%/113:013
2)Clean&Jerk:(70%/3+1)2(80%/2+1)2,(90%/1+1)2,100%/1+120:033
3)BackSquat:(60%/4)2,(70%/3)2,(80%/3)220:053
4)GoodMorning:(X/8)432:085:159
DAY3
AM
1)Snatch:(70%/3)2,(80%/2)3,(90%/1)214:014
2)PowerClean:(70%/3)2,80%/2,(90%/1)210:024
3)BackSquat:(70%/5)2,(80%/4)2,(90%/3)224:048
4)GoodMorning:(X/8)432:080
PM
5)HangSnatch:(60%/3)2,(70%/3)2,(80%/2)318:098
6)CleanExtension:70%/4,80%/5,90%/413:111:270
DAY4
ActiveRest
DAY5
1)PowerSnatch:(60%/3)2,(70%/3)2,(80%/2)216:016
2)Clean&Jerk:(70%/3+1)3,(80%/2+1)2,(90%/2+1)224:040
3)Jerk:80%/3,90%/2,100%/106:046
4)SnatchExtension:60%/4,80%/3,90%/209:055
5)BackSquat:70%/4,80%/4,90%/3,(100%/2)1,110%/215:070:340
DAY6
1)Press:60%/5,(70%/4)2,80%/215:015
2)HangSnatch:(70%/3)2,(80%/2)2,(90%/2)214:029
3)HangClean:(70%/2)2,(80%/2)2,(90%/2)212:041
4)SnatchExtension:70%/5,(80%/5)2,90%/419:060:400

http://www.pendlayforum.com/showthread.php?t=8575

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Soviet8WeekTrainingProgram8
WEEK7
DAY1
AM
1)Snatch:(70%/3)3,(80%/2)2,(90%/1)215:015
2)Clean&Jerk:(70%/2+1)3,(80%/2+1)2,(90/1+1)2,(100%/1+1)214:029
3)Jerk:70%/2,80%/2,90%/2,100%/208:037
PM
4)FrontSquat:(70%/3)3,(80%/3)2,(90%/3)221:058
5)SnatchExtension:60%/3,70%/3,80%/3,90%/211:069
6)GoodMorning:(X/80432:101
DAY2
1)PowerSnatch:(60%/3)2,(70%/3)2,(80%/2)216:016
2)PowerClean:(605/3)2,(70%/3)2,(80%/2)216:032
3)CleanExtension:(80%/3)3,90%/3,(100%/2)216:048
4)BackSquat:70%/3,(80%/3)2,90%/312:060
5)Press:60%/3,(70%/3)209:069:170
DAY3
ActiveRest
DAY4
AM
1)Snatch:(70%/2)2,(80%/2)2,90%/109:009
2)Clean&Jerk:(70%/2+1)3,(80%/2+1)3,(90%/1+1)223:032
3)Jerk:70%/3,80%/2,(90%/1)207:039
PM
4)BackSquat:70%/3,(80%/2)2,(90%/2)313:052
5)SnatchExtension:60%/4,(70%/3)2,(80%/3)216:068
6)GoodMorning:(X/8)432:100:270
DAY5
1)HangSnatch:60%/3,(70%/2)2,(80%/2)2,(90%/1)213:013
2)Clean&Jerk:60%/3+1,(70%/2+1)2,(80%/2+1)216:029
3)CleanExtension:70%/3,(80%/3)2,(90%/3)215:044
4)BackSquat:(70%/3)2,(80%/3)2,(90%/3)218:062
5)Press:(70%/3)206:068:338
Soviet8WeekTrainingProgra

12052012,10:20AM

SkyIsTheLimit
SeniorMember

#2

JoinDate:May2011
Location:Kansas
Posts:311

WEEK8
DAY1
1)PowerSnatch:60%/3,70%/3,80%/2,90%/109:009
2)PowerClean:60%/3,70%/3,80%/2,90%/210:019
3)SnatchExtension:60%/2,70%/2,80%/2,90%/208:027
4)CleanExtension:(60%/3)2,(70%/2)2,(80%/2)2,90%/216:043
5)FrontSquat:(70%/3)2,80%/3,90%/312:055:055
DAY2
ActiveRest
DAY3
1)Snatch:(60%/3)2,(70%/2)2,(80%/2)214:014
2)Clean&Jerk:(60%/3+1)2,(70%/2+1)2,(80%/2+1)220:034
3)CleanExtension:60%/3,70%/3,80%/208:042
4)BackSquat:60%/3,70%/3,(80%/2)210:052:107
DAY4
ActiveRest
DAY5
1)PowerSnatch:(50%/3)2,(60%/3)212:012
2)PowerClean:(50%/3)2,(70%/3)212:024
3)SnatchExtension:(60%/2)2,(70%/2)208:032
4)JumpingBackSquat:(50%/4)312:044:151
DAY6
Rest
DAY7
Rest
DAY8
Competition

Hasanyonetriedthisprogrambefore?Resultsthatyouhadorconcerns?AlsoIplanondoing115%backsquattomyprojectedcleanandjerk.135%isthe
reccomendedbutthereisjustnowaythatIcoulddothat...AlsoIama56kgliftersoIthinkmysquatmightbelowerinratioofsquatandcleanandjerk
comparedtoabigrussian?

12052012,03:40PM

azolylifter
SeniorMember

#3
JoinDate:May2011
Location:Goodyear,AZ
Posts:2,893

Whattothenumbersmeanafterthelift??

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