21/5/2015 Soviet8weekweightliftingprogramPendlayForum

http://www.pendlayforum.com/showthread.php?t=8575 1/6

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12052012,10:17AM

SkyIsTheLimitSeniorMember

JoinDate:May2011Location:KansasPosts:311

Soviet8weekweightliftingprogram

Soviet8WeekTrainingProgram2WEEK1DAY1AM1)Press:(60%/4)3,(70%/4)220:0202)Snatch:(60%/3)2,(70%/3)3,(75%/2)321:0413)FrontSquat:(60%/5)3,(70%/5)330:071PM4)PowerClean&Jerk:(60%/4+1)4,(70%/3+1)436:1075)CleanExtension:60%/5,(70%/4)2,(80%/4)221:1286)GoodMorning:(X/8)432:160:160DAY21)HangSnatch:(60%/3)4,(70%/3)424:0242)HangClean&Jerk:(60%/3+1)4,(70%/3+1)432:0563)Jerk:(60%/3)2,(70%/3)2,(80%/2)216:0724)EccentricBackSquat.:(80%/3)6downin12seconds18:0905)CleanDeadlift:(80%/3)6upin12seconds18:108:268DAY3ActiveRestDAY4AM1)Press:(60%/4)2,(70%/4)216:0162)PowerSnatch:(60%/4)4,(70%/3)428:0443)SnatchExtension:(70%/5)3,(80%/4)223:067PM4)Clean&Jerk:(65%/3+1)4,(75%/3+1)432:0995)BackSquat:(70%/5)3,(80%/5)330:1296)GoodMorning:(X/8)432:161:429DAY51)Snatch:(60%/3)2,(70%/3)3,(75%/2)321:0212)PowerClean&Jerk:(60%/3+1)4,(70%/3+1)432:0533)CleanExtension:60%/5,(70%/5)2,(80%/4)223:0764)FrontSquat:(60%/5)2,(70%/5)2,(80%/5)230:106:535DAY6AM1)PowerSnatch:(60%/3)3,(70%/3)421:0212)SnatchExtension:60%/5,(70%/5)2,(805/4)223:0443)BackSquat:(60%/5)3,(70%/5)330:074PM4)Clean&Jerk:(65%/3+1)4,(75%/3+1)432:1065)Jerk:60%/3,(70%/3)2,(80%/3)215:131:666+2extraexercisesSoviet8WeekTrainingProgram3WEEK2DAY1AM1)Press:(60%/3)2,(70%/3)212:0122)Snatch:(60%/3)2,(70%/3)3,(80%/2)219:0313)FrontSquat:(60%/4)2,(70%/4)2,(80%/4)224:055PM4)HangClean&Jerk:(60%/3+1)3,(70%/3+1)2,(80%/3+1)332:0875)CleanExtension:70%/4,(80%/4)2,(85%/4)220:1076)GoodMorning:(X/8)432:139:139DAY21)PowerSnatch:(65%/3)3,(75%/3)2,(80%/2)219:0192)PowerClean&Jerk:(60%/3+1)2,(70%/3+1)2,(80%/2+1)325:0443)Jerk:(70%/3)2,(80%/2)210:0544)EccentricSnatchDeadlift:(80%/3)6downin20seconds18:0725)EccentricCleanDeadlift::(90%/3)6downin20seconds18:090:229DAY3ActiveRestDAY4AM1)Press:60%/4,70%/4,(80%/3)214:0142)Clean&Jerk:(60%/3+1)2,(70%/3+1)2,80%/3+120:0343)BackSquat:(60%/5)2,(70%/5)2,(80%/5)230:064PM

21/5/2015 Soviet8weekweightliftingprogramPendlayForum

http://www.pendlayforum.com/showthread.php?t=8575 2/6

4)HangSnatch:(60%/3)2,(70%/3)3,(75%/2)321:0855)SnatchExtension:(70%/4)2,80%/4,(90%/4)220:1056)GoodMorning:(X/8)432:137:366DAY51)Snatch:(60%/3)3,(70%/3)2,(80%/2)219:0192)HangClean&Jerk:(60%/3+1)2,(70%/3+1)2,(80%/1+1)322:0413)SnatchExtension:(70%/4)2,(80%/4)2,(90%/3)222:0635)FrontSquat:(70%/5)2,(80%/4)2,(90%/3)224:087:453DAY6AM1)PowerClean&Jerk:(60%/3+1)2,(70%/3+1)2,(80%/2+1)222:0222)Jerk:70%/3,(80%/3)2,(90%/2)213:0353)BackSquat:(70%/5)2,(80%/5)2,(90%/3)226:061PM4)HangSnatch:(605/3)3,(70%/3)2,(80%/2)219:0805)SnatchExtension:(60%/4)2,(70%/4)2,80%/319:0996)SlowSnatchDeadlift:(80%/3)610secondsup18:117:570Soviet8WeekTrainingProgram4WEEK3DAY1AM1)Press:60%/4,(70%/4)2,(80%/2)216:0162)Snatch:60%/3,(70%/3)2,(80%/2)213:0293)BackSquat:(70%/5)2,(80%/4)2,(90%/3)224:053PM4)PowerClean&Jerk:(60%/3+1)2,(70%/3+1)2,(80%/2+1)2,(90%/2+1)228:0815)CleanExtension:(70%/4)2,80%/3,(90%/4)219:1006)GoodMorning:(X/8)432:132:132DAY21)PowerSnatch:(60%/3)2,(70%/3)3,(80%/2)321:0212)HangClean&Jerk:(60%/3+1)2,(70%/3+1)2,(80%/2+1)2,90%/2+125:0463)Jk:(70%/3)2,80%/3,(90%/2)213:0594)CleanDeadlift:(100%/3)309:068:170DAY3ActiveRestDAY4AM1)Press:60%/4,(75%/3)210:0102)PowerClean&Jerk:(60%/3+1)2,(70%/3+1)2,(80%/2+1)222:0323)BackSquat:(70%/5)2,(80%/5)2,(90%/3)226:058PM4)PowerSnatch:(60%/3)2,(70%/3)2,80%/1,90%/114:0725)SnatchExtension:70%/4,80%/3,90%/3,100%/313:0856)GoodMorning:(X/8)432:117:287DAY51)HangSnatch:(60%/3)2,(70%/3)2,(80%/2)318:0182)PowerClean&Jerk:(65%/3+1)2,(75%/3+1)3,(85%/2+1)226:0443)CleanExtension:70%/5,(80%/4)2,90%/316:0604)FrontSquat:70%/4,(80%/3)2,90%/3,100%/316:076:363DAY6AM1)Snatch:(60%/3)2,(70%/3)3,(80%/3)324:0242)SnatchExtension:(70%/4)2,80%/4,(90%/3)218:0423)BackSquat:70%/4,80%/4,(90%/3)2,100%/317:059PM4)Clean&Jerk:(60%/3+1)2,(70%/3+1)3,(80%/2+1)325:0845)Jerk:70%/3,(80%/3)2,(90%/2)213:097:460+2OptionalExercisesSoviet8WeekTrainingProgram5WEEK4DAY1AM1)Press:50%/4,(65%/4)212:0122)Snatch:70%/3,(80%/2)2,90%/2,95%/2,100%/112:0243)FrontSquat:60%/5,70%/5,(80%/4)2,(90%/3)224:048PM4)HangClean:(65%/3)2,(75%/3)2,85%/214:0625)CleanExtension:70%/5,80%/5,(90%/3)2,100%/319:0816)GoodMorning:(X/8)432:113:113DAY21)PowerSnatch:(60%/3)2,(70%/3)2,(80%/2)216:0162)PowerClean:(60%/3)3,(70%/3)2,(80%/2)2,(90%/2)223:0393)Jerk:(70%/3)2,(80%/3)212:0514)SnatchExtension:(70%/3)2,(80%/3)212:073:186DAY3ActiveRestDAY4AM1)Press:(60%/4)2,70%/2,85%/212:0122)HangSnatch:(60%/3)2,(70%/3)2,(80%/2)216:0283)Clean&Jerk:65%/3+1,(75%/2+1)2,(85%/2+1)2,(95%/1+1)220:048PM4)BackSquat:(80%/4)2,(90%/4)2,(100%/3)2,(110%/2)226:0745)CleanExtension:70%/5,80%/4,(90%/3)215:0896)GoodMorning:(X/8)432:121:307DAY51)Snatch:(65%/3)2,(75%/3)2,(85%/2)216:0162)HangClean:(60%/3)2,(70%/3)2,(80%/2)2,(90%/2)220:0363)CleanExtension:70%/4,(80%/3)2,90%/313:0494)FrontSquat:70%/4,80%/4,90%/3,(100%/2)2,110%/217:066:373

21/5/2015 Soviet8weekweightliftingprogramPendlayForum

http://www.pendlayforum.com/showthread.php?t=8575 3/6

DAY6AM1)Clean&Jerk:(65%/3+1)3,(75%/3+1)3,(85%/2+1)333:0332)Jerk:70%/3,80%/3,905/2,100%/210:0433)BackSquat:(70%/5)2,(80%/4)2,(90%/3)224:067PM1)HangSnatch:(60%/3)2,(70%/3)2,(80%/2)2,(90%/2)220:0872)SnatchExtension:(70%/5)2,(80%/5)220:107:480+2OptionalExercisesSoviet8WeekTrainingProgram6WEEK5DAY1AM1)Snatch:(70%/3)2,(80%/2)3,(90%/2)216:0162)PowerClean:(60%/3)2,(70%/3)2,(80%/3)218:0343)Jerk:(70%/3)2,(80%/3)212:0464)SnatchExtension:80%/3,90%/3,100%/2,110%/210:056PM5)Press:(60%/5)2,(70%/3)216:0726)FrontSquat:(70%/3)2,80%/4,90%/3,(100%/2)217:089:089DAY21)PowerSnatch:(60%/3)2,(70%/3)2,(80%/2)318:0182)Clean&Jerk:(70%/3+1)2,(80%/3+1)3,(90%/1+1)2,100%/1+126:0443)SnatchExtension:70%/4,(80%/4)2,(90%/3)218:0624)BackSquat:80%/4,90%/3,(100%/2)2,110%/213:075:164DAY3ActiveRestDAY4AM1)PowerSnatch:(70%/3)3,(80%/2)2,(90%/2)217:0172)PowerClean:(65%/3)2,(75%/3)2,(85%/2)216:0333)FrontSquat:(70%/5)2,(80%/5)2,(90%/4)228:0614)GoodMorning:(X/8)432:093PM5)Press:(60%/4)2,70%/210:1036)HangSnatch:(60%/3)2,(70%/3)2,80%/214:1177)CleanExtension:70%/4,80%/3,(90%/3)213:130:294DAY51)PowerSnatch:(60%/3)2,(70%/2)2,(85%/2)214:0142)Clean&Jerk:(60%/3+1)2,(70%/3+1)2,(80%/2+1)322:0363)Jerk:70%/3,80%/3,90%/208:0444)SnatchExtension:60%/4,80%/3,90%/209:0535)BackSquat:(60%/4)2,(80%/3)2,(90%/2)218:071:365DAY6AM1)HangSnatch:60%/3,(70%/3)2,(80%/2)3,(90%/2)219:0192)Clean&Jerk:(70%/3+1)2,(80%/2+1)3,(90%/2+1)223:0423)HangClean:60%/2,(70%/2)2,(80%/2)210:052PM4)SnatchExtension:70%/4,80%/4,90%/210:0625)GoodMorning:(X/8)432:0946)SlowCleanDeadlift:(80%/3)6upin20seconds18:112:477Soviet8WeekTrainingProgram7WEEK6DAY1AM1)Snatch:(70%/2)2,(80%/2)2,(90%/1)210:0102)PowerClean:(60%/3)3,(70%/3)2,80%/318:0283)Jerk:70%/3,(80%/2)2,90%/209:0374)CleanExtension:70%/3,80%/3,90%/208:045PM5)Press:(60%/3)2,(70%/3)212:0576)FrontSquat:80%/4,(90%/3)2,(100%/3)2,110%/117:074:074DAY21)PowerSnatch:(60%/3)2,(70%/2)3,80%/113:0132)Clean&Jerk:(70%/3+1)2(80%/2+1)2,(90%/1+1)2,100%/1+120:0333)BackSquat:(60%/4)2,(70%/3)2,(80%/3)220:0534)GoodMorning:(X/8)432:085:159DAY3AM1)Snatch:(70%/3)2,(80%/2)3,(90%/1)214:0142)PowerClean:(70%/3)2,80%/2,(90%/1)210:0243)BackSquat:(70%/5)2,(80%/4)2,(90%/3)224:0484)GoodMorning:(X/8)432:080PM5)HangSnatch:(60%/3)2,(70%/3)2,(80%/2)318:0986)CleanExtension:70%/4,80%/5,90%/413:111:270DAY4ActiveRestDAY51)PowerSnatch:(60%/3)2,(70%/3)2,(80%/2)216:0162)Clean&Jerk:(70%/3+1)3,(80%/2+1)2,(90%/2+1)224:0403)Jerk:80%/3,90%/2,100%/106:0464)SnatchExtension:60%/4,80%/3,90%/209:0555)BackSquat:70%/4,80%/4,90%/3,(100%/2)1,110%/215:070:340DAY61)Press:60%/5,(70%/4)2,80%/215:0152)HangSnatch:(70%/3)2,(80%/2)2,(90%/2)214:0293)HangClean:(70%/2)2,(80%/2)2,(90%/2)212:0414)SnatchExtension:70%/5,(80%/5)2,90%/419:060:400

21/5/2015 Soviet8weekweightliftingprogramPendlayForum

http://www.pendlayforum.com/showthread.php?t=8575 4/6

#2

#3

Soviet8WeekTrainingProgram8WEEK7DAY1AM1)Snatch:(70%/3)3,(80%/2)2,(90%/1)215:0152)Clean&Jerk:(70%/2+1)3,(80%/2+1)2,(90/1+1)2,(100%/1+1)214:0293)Jerk:70%/2,80%/2,90%/2,100%/208:037PM4)FrontSquat:(70%/3)3,(80%/3)2,(90%/3)221:0585)SnatchExtension:60%/3,70%/3,80%/3,90%/211:0696)GoodMorning:(X/80432:101DAY21)PowerSnatch:(60%/3)2,(70%/3)2,(80%/2)216:0162)PowerClean:(605/3)2,(70%/3)2,(80%/2)216:0323)CleanExtension:(80%/3)3,90%/3,(100%/2)216:0484)BackSquat:70%/3,(80%/3)2,90%/312:0605)Press:60%/3,(70%/3)209:069:170DAY3ActiveRestDAY4AM1)Snatch:(70%/2)2,(80%/2)2,90%/109:0092)Clean&Jerk:(70%/2+1)3,(80%/2+1)3,(90%/1+1)223:0323)Jerk:70%/3,80%/2,(90%/1)207:039PM4)BackSquat:70%/3,(80%/2)2,(90%/2)313:0525)SnatchExtension:60%/4,(70%/3)2,(80%/3)216:0686)GoodMorning:(X/8)432:100:270DAY51)HangSnatch:60%/3,(70%/2)2,(80%/2)2,(90%/1)213:0132)Clean&Jerk:60%/3+1,(70%/2+1)2,(80%/2+1)216:0293)CleanExtension:70%/3,(80%/3)2,(90%/3)215:0444)BackSquat:(70%/3)2,(80%/3)2,(90%/3)218:0625)Press:(70%/3)206:068:338Soviet8WeekTrainingProgra

12052012,10:20AM

SkyIsTheLimitSeniorMember

JoinDate:May2011Location:KansasPosts:311

WEEK8DAY11)PowerSnatch:60%/3,70%/3,80%/2,90%/109:0092)PowerClean:60%/3,70%/3,80%/2,90%/210:0193)SnatchExtension:60%/2,70%/2,80%/2,90%/208:0274)CleanExtension:(60%/3)2,(70%/2)2,(80%/2)2,90%/216:0435)FrontSquat:(70%/3)2,80%/3,90%/312:055:055DAY2ActiveRestDAY31)Snatch:(60%/3)2,(70%/2)2,(80%/2)214:0142)Clean&Jerk:(60%/3+1)2,(70%/2+1)2,(80%/2+1)220:0343)CleanExtension:60%/3,70%/3,80%/208:0424)BackSquat:60%/3,70%/3,(80%/2)210:052:107DAY4ActiveRestDAY51)PowerSnatch:(50%/3)2,(60%/3)212:0122)PowerClean:(50%/3)2,(70%/3)212:0243)SnatchExtension:(60%/2)2,(70%/2)208:0324)JumpingBackSquat:(50%/4)312:044:151DAY6RestDAY7RestDAY8Competition

Hasanyonetriedthisprogrambefore?Resultsthatyouhadorconcerns?AlsoIplanondoing115%backsquattomyprojectedcleanandjerk.135%isthereccomendedbutthereisjustnowaythatIcoulddothat...AlsoIama56kgliftersoIthinkmysquatmightbelowerinratioofsquatandcleanandjerkcomparedtoabigrussian?

12052012,03:40PM

azolylifterSeniorMember

JoinDate:May2011Location:Goodyear,AZPosts:2,893

Whattothenumbersmeanafterthelift??