Table of distribution of barbell lifts by weight zones in basic exercises

Continuation of the material from the previous article.

Now you should distribute high-intensity barbell lifts in the main exercises into weekly cycles and weight zones. To do this, first determine their total number. As mentioned above, it should be 70% of the number of lifts in the last preparatory month. Using tables 2-6 (from previous articles) this number of lifts is determined. For example, in the snatch exercises (see Table 2), the high-intensity load will be approximately 71 lifts of the barbell with a weight of 70-79%, 38 with a weight of 80-89%, and 18 with a weight of 90% or more. Then, without making adjustments for weight category, they are distributed into weekly cycles. And since the volume of the load is distributed between weekly cycles in one way, and the intensity in another option - the number of lifts of the barbell

1. weighing less than 70% are distributed according to the first,
2. and weighing 70% and above - according to the second.

^{* The numbers in parentheses show the proportion of exercises with a barbell: the first - less than 70% weight in snatch and jerk exercises and less than 100% - in deadlifts and squats with a barbell; the second - a weight of 70% or more in snatch and jerk exercises and 100% or more in deadlifts and squats with a barbell.}

When working according to the proposed table of distribution of barbell lifts by zones of weights in the main exercises, do not forget about sports nutrition for gaining muscle mass and strength, because without a sufficient amount of building materials, you will not achieve your goal. Regular intake of all vitamins and minerals and proper rest are also very important. Get at least 7.5 hours of sleep a day. Without full recovery, you will not see progress in your training!