Ask The Brofessor

a bro can hope

I will act as the Brofessor, at the request of the original, the one and only Brofessor and answer a few questions in this type of topic.

So here comes

sure, i'd let to see those. you can post them IF you want. i'd actually like to see videos of you lifting, if you don't mind.

Here's the way my coach programs for me:
-6 day a week with the following
-day 1: heavy with snatch focus
-day 2: speed
-day 3: heavy with CnJ focus
-day 4: mobility/easy day
-day 5: go heavy on Snatch, CnJ, Squat
-day 6: upperbody accessories

-each day will have the following components
-warmup
-Block A: the Oly lifts
A1: some modifiers of the Oly lifts
-Block B: strength
-Block C: accessories

-One cycle runs 4 weeks, with week 1-3 upping the workload (either through volume or intensity), and week 4 being a deload (a drop in volume and/or intensity depending how far away a competition is)
-One training phase consists of as many cycles as we can fit before a competition. The exercise selection/ volume and intensity are chosen based on the goal of that cycle/phase : which attributes my coach wants me to develop.

-So let me explain what each block means, and then I will show an example of what one week looks like, compared to the other 3 weeks in the same cycle.

-Block A: Oly lifts
-this is where coach would program me to do either CnJ or Snatch, with sets of 3, 2, or singles depending on what part of the cycle I am on.
-Block A1: modifiers on Oly lifts
-this is where I perform the variants of the Oly lifts, depending on what coach wants.
i.e: Power snatch, if coach wants me to finish my pull, Hang Snatch if coach wants me to fully finish my extension

-Block B: strength
-this is where I do some variations of pulls, squats or presses, depending on which day it is
as usual, volume and intensity depend on what day/cycle/phase and my recovery

-Block C: accessories
-this is where I do the so-called "bro exercises, like flys, rows, curls.
-this block is meant to round out my weaknesses.
-as usual, exercise selection depends on my weaknesses and development plan
-typically each exercise is high reps, with 3 or 4 sets.

All that mumbo jumbo, here's an example of template for this week:

Day 1: heavy with Snatch focus
Block A: snatch with top sets being 80% x 2 x 6 sets
A1: muscle snatch+hang snatch at 50% x 3+3 x 6 sets
Block B: Snatch Pulls
Squats
Strict Press

Day 2: Speed
Block A: Power Snatch + Snatch complex

Block B: Snatch pull from below knee
Push Press

Day 3: Heavy with CnJ focus
Block A: CnJ with top sets being 80% x 2 x 6 sets
A1: jerk from block

Block B: Clean pull
Front squat

Day 4: mobility/foam rolling/
ensure my body is relaxed for heavy Day 5

Day 5: heavy
work up to heavy singles for Snatch, Cnj
Squat: work up to heavy sets of 1,2,3,4,5 reps depending on the week

Day 6: upperbody accessories
Snatch Balance (chosen since I don't finish my extension quite well)
Push Press
Heavy Snatch Pull (chosen since I don't quite finish the second pull right)
Chest Supported Row (chosen since I don't activate my shoulder quite well


-every week it's like that, with week 4 being easier in terms of volume/intensity
-every cycle has different goals, and will change accordingly to how I react to training stimulus



P.S: will address other questions in second post

i heard of smolov... how much weight did you begin with and what is your current 1RM? what's your bodyweight?

my smolov numbers:
pre-smolov: 150
mid-smolov: 175
end-smolov: 190

Soon after finishing smolov, I competed in a PL meet, and got 200/115/210 at 66 weightclass

*note: this is all done with low bar squat
Now I only compete in WL, I no longer squat low bar at parallel depth anymore. My Oly squat is smaller number

what are your CJ and snatch #s and any tips on starting to oly lift?

snatch: 90
cnj: 120
clean: 135

how to start: find a WL coach. All the shits I type don't teach you triple extension, bar path and lockout as good as a coach.
Seeing your location, you shouldn't have a hard time finding a good coach.

i'm not sure i would be able to progress on a weight training and conditioning program... simultaneously.

periodization is your friend, especially if you put some thoughts into it to ensure your training cycles/mesocycles/macrocycles are congruent with your athletic goals

you must be genetically gifted. or my recovery is that crappy. LoL.

I do have good genetics, I can't speak about your recovery.

Hope that helps

Brofessor
Some old dude was half repping on the preacher curl thing he was equipped with gloves wrist guards and straps. Taking for ever! Working in a set of who the f know what on the flat benches with some 5lb dumbbells. I waited for over 10 mins doing other things. Go back and hes gone. I ask around and people say he hasnt been around awhile. So as I about to move his junk out the way he comes slowly walking over. As I watch him do his last set It taking everything I have to bite my tongue. How should I have handled that situation like a bro?

PrincessPariahx_x wrote: Brofessor
Some old dude was half repping on the preacher curl thing he was equipped with gloves wrist guards and straps. Taking for ever! Working in a set of who the f know what on the flat benches with some 5lb dumbbells. I waited for over 10 mins doing other things. Go back and hes gone. I ask around and people say he hasnt been around awhile. So as I about to move his junk out the way he comes slowly walking over. As I watch him do his last set It taking everything I have to bite my tongue. How should I have handled that situation like a bro?

Being in the gym is always about being better than the dude next to you. To one-up his misuse of equipment, do some squats in the curl rack to assert your dominance,



then attend various other equipments in your gym that peasants did not know were bicep machines.

Or you can evoke the rule of 42. Which is, if you're over 42 years old, a person younger than 42 may kick you off the equipment at anytime.

Whatusername wrote:

PrincessPariahx_x wrote: Brofessor
Some old dude was half repping on the preacher curl thing he was equipped with gloves wrist guards and straps. Taking for ever! Working in a set of who the f know what on the flat benches with some 5lb dumbbells. I waited for over 10 mins doing other things. Go back and hes gone. I ask around and people say he hasnt been around awhile. So as I about to move his junk out the way he comes slowly walking over. As I watch him do his last set It taking everything I have to bite my tongue. How should I have handled that situation like a bro?

Being in the gym is always about being better than the dude next to you. To one-up his misuse of equipment, do some squats in the curl rack to assert your dominance,

This image is hidden for guests.
Please log in or register to see it.

then attend various other equipments in your gym that peasants did not know were bicep machines.

Or you can evoke the rule of 42. Which is, if you're over 42 years old, a person younger than 42 may kick you off the equipment at anytime.

isn't that just a nice way of saying to work out else where and blow your steam? or am i just misinterpreting things OH great brofessor?

Brofessor senpai,

I will be going back to the gym soon, this is a routine I compiled. Are there any changes you would make to it? Any critique would be nice too! Legs aren't listed, because I haven't made that yet but I will be doing that monday/sunday.

thanks fam

That is a good program if you wanna keep your athleticism the same forever.

findingOldFriends wrote: That is a good program if you wanna keep your athleticism the same forever.

yea, I'm not tryna become the hulk. Just trying to keep my physique and get stronger

Just so you know, strength is one way of measuring athleticism. So when I say it's gonna keep your athleticism the same........
In case you missed my point, no it's not a good program. Adding things here and there to this program isn't gonna make it much better. It is too fundamentally flawed.