Conditioning a Sham? Training Progression: Week 3, Day 4

Back Squat
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
5 Sets of 3 Reps @ 80%

Power Snatch + Behind the Neck Snatch Grip Push Press + Overhead Squat
1 Set of 3 P.Sn. + 3 B.N.Sn.G.P.Pr. + 3 Oh.S. @ 60%
1 Set of 3 P.Sn. + 3 B.N.Sn.G.P.Pr. + 2 Oh.S. @ 70%

1 Set of 3 P.Sn. + 3 B.N.Sn.G.P.Pr. + 3 Oh.S. @ 60%
1 Set of 3 P.Sn. + 3 B.N.Sn.G.P.Pr. + 2 Oh.S. @ 70%

Power Clean + Front Squat + Push Jerk
1 Set of 3 P.Cl. + 3 F.S. + 3 P.Jr. @ 60%
1 Set of 3 P.Cl. + 3 F.S. + 2 P.Jr. @ 70%

1 Set of 3 P.Cl. + 3 F.S. + 3 P.Jr. @ 60%
1 Set of 3 P.Cl. + 3 F.S. + 2 P.Jr. @ 70%

Daily Volume: 89
Weekly Volume: 369

Today was a lower volume day, so I'm not really going to talk about my workout other than the fact that today was the first time 80% squats actually felt like 80%, as opposed to 95%!

Instead of videos of my lifts, I wanted to focus on this article by Mark Rippetoe.  If you've every read or heard anything about Rippetoe, you should no that he's never short on words and isn't afraid to say what he wants.  Most of the time, its funny and amusing.  It doesn't hurt that when it comes to strength training, he's spot on.

This article is another example of this.  Even though you should read the entire article, the gist of what he says is "there's simply no better way to increase your work capacity than increasing your ability to produce force.  If your primary interest is being more effective at moving yourself and/or submaximal or maximal loads more efficiently, training for strength contributes much more to your goal than training for endurance."

He also makes the assertion that you shouldn't condition yourself into the ground and inhibit your strength training until your initial strength gains slow down.  I couldn't agree more.  Now pick up a barbell and start training strength and power!