UNDERSETTING PROGRAM INTRODUCTION

After the successful PR total at the "2012 Yellow Brick Road Open", I've decided to give a different training program a run.  This next plan is called the "Undersetting Program" and I obtained it from the Idaho Weightlifting Federation website.  The decision to undertake this program was two fold.

First, I felt the need to execute the classic lifts as much as possible.  This particular program has the athlete performing the snatch and clean and jerk twice per week.  Furthermore, it worked best with my hectic schedule as a Stay-At-Home-Dad (SAHD) by only requiring four training sessions per week.  Plus, the entire program is only four weeks long compared to the five week Calpian plan.

Secondly, the program emphasizes heavy squatting, which I feel should help increase my classic lifts.  If you recall, I previously discussed the importance of building and maintaining foundational strength through the use of back and front squats.  This particular program is squat dominant, and, based upon my predictions, should help with increasing my snatch and clean and jerk.

Much like the previous Calpian 5 Week Training Program, this program has an automated spreadsheet, which quickly and effortlessly populates projected weights based upon your 1RM.  I find this convenience priceless, as I don't have the time, energy or resources to calculate every lift scheduled over the next four weeks.

Below are the 1RM weights I inputted to generate my "Undersetting" program.

Snatch -- 115kg
Clean and Jerk -- 140kg
Back Squat -- 180kg

Please note that my current competition 1RM is 100kg snatch, and 130kg clean and jerk; however, in training, I've attained the above listed PRs.  Therefore, these "training" PRs is what I utilized to generate the program.