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'Supercompensation Program'

 
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cathal byrd
69kg lifter


Joined: 04 Jan 2007
Posts: 439
Location: Limerick

PostPosted: Mon Jan 15, 2007 8:23 pm    Post subject: 'Supercompensation Program' Reply with quote

below is basically what i did during a supercompensation program and found it very beneficial. it's a 9-day program that really taxes the nervous system and forces it to adapt to strenuous training. i did it out in relation to what i thought would suit me specifically so if you're gona use it you'l prob wana tweek it a little to suite yourself. i found it very good as it really fatigued me by the end of it, which i feel is no harm every now and then as long as you give yourself a few days recovery afterwards! the main reason why it fatigued me was the fact that i was training twice a day, if you were to follow this program doing 1 session a day i don't think it would have half the effect.

1RM at time: Snatch: 88kg Clean and Jerk: 115kg Front Squat: 120kg/3 Overhead Squat: 90kg/3

Morning: Snatch (max for day)
Power Snatch / Overhead Squats / Snatch Pulls from floor (change every 3rd day)
Reverse Hyperextensions / Back Extensions (change every 2nd day)

Evening: Clean and Jerk - Day 1 (95kg/1) Day 2 (100kg/1) Day 3 (100kg/2) Day 4 (103kg/1) Day 4 (103kg/2) Day 5 (105kg/1) Day 6 (105kg/2) Day 7 (100kg/1) Day 8 (105kg/1) Day 9 (110/1)
Power Clean / Front Squats / Clean Pulls from floor (every 3rd day)
Horizonral Rows / T-Bar Rows (every 2nd day)

Snatch and Clean Pulls always up to 100% of Snatch / C n J for 3 sets of 3
Overhead Squats and Front Squats to max for 3 reps
The 3rd exercise each day i used basically for a bit of variation, injury prevention and maintaing proper posture during classic lifts. These were not done to max, usually 4 sets of 5 with a comfortable weight (no weight for H-Rows).

1RM after program: Snatch 90kg Clean and Jerk 115kg Front Squat 130kg/3 Overhead Squat 95kg/3
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Weights_Admin
Site Admin


Joined: 01 Jan 1970
Posts: 644
Location: N. Ireland or Arkansas

PostPosted: Wed Apr 25, 2007 2:46 pm    Post subject: Reply with quote

Cathal few questions:

Is this programme based on an established programme you read somewhere?

Are the weights you did for the snatch and the clean and jerk percentages of your 1RM or weights you decided upon yourself?

Is this programme 9 consecutive days of training with you trying to hit maximums each day?

Regards,

Pete
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cathal byrd
69kg lifter


Joined: 04 Jan 2007
Posts: 439
Location: Limerick

PostPosted: Wed Apr 25, 2007 6:25 pm    Post subject: Reply with quote

pete, this is just a programme i did out myself that i thought wud basically fatigue me highly in the hope improving maxes after a few days recovery. it was everyday for 9 days, max each session. maxes based on my best ever lifts. i found it beneficial, it may not work for everyone...worth a try i tho.
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Weights_Admin
Site Admin


Joined: 01 Jan 1970
Posts: 644
Location: N. Ireland or Arkansas

PostPosted: Wed Apr 25, 2007 6:48 pm    Post subject: Reply with quote

I am focusing on leg strength as of two weeks ago and will continue this throughout the summer. I have no competitions planned until possibly Oct or Nov time so thought I would try and get recognized by the Peter Yukio tree trunk club. I am just toying with the idea of how to keep the classical lifts worked into the programme since my legs will be fairly tired from the squatting.

I was looking this morning at the programme you posted more closely and was thinking that by day 4 there must have been a drop off on what you were able to reach for ur max lift unless the splitting of the session in AM and PM allowed for a little more rest.
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cathal byrd
69kg lifter


Joined: 04 Jan 2007
Posts: 439
Location: Limerick

PostPosted: Wed Apr 25, 2007 7:02 pm    Post subject: Reply with quote

ya as far as i remember after 3-4 days there was a significant drop off in max weight due to fatigue. it was just a matter of fighting this until i cudn't take anymore! (this for me being 9 days, some people may only be able to handle such high intensity for lesser periods, other genetically gifted that bit more!)
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