I'm thinking about maybe doing a pre-made thing this summer from Olympic Weightlifting
either the advanced one: Olympic Weightlifting - QWA - Training Programs - Advanced
or the intermediate one: Olympic Weightlifting - QWA - Training Programs - Intermediate

If I decide to shoot for this I'll need to have my squatting pain fixed by then, I also need to focus on learning to do full snatches, so if I use the remaining time until summer to do that I should be able to do one of the programs.

I have done the intermediate one before, a long time ago and I had really good gains (I didn't finish the last few weeks though, as a vacation got in the way). I like how the programs are only big compound lifts working the entire body, I think it will be very good for getting my oly pulls and squat up and at the same time I don't think my deadlift will suffer.

I'd love it if someone experienced in oly lifting could help me with what program I should shoot for. Both of them are put up with a competition in mind, I don't compete, but that doesn't mean I won't have gains on the program.

Also, the same question I had when I did the intermediate one, there is no obvious progression in terms of weight, however you do lift more in the 90-100% range once you get into it. what I did last time was that when I started doing the first 100% singles into the workout, I would do an extra set after that finding my new max and calculate the rest of the program after that. I did however send an email to the email listed on the page, that dude said to just focus progression on speed. I don't know if it might hurt my progress to have 12 weeks without really increasing the weight..

When looking at the percentages the program uses, like usually 80% of 3 reps, stuff like that, I know it is gonna be easy, it was last time. All reps were usually made, they were fast, good form, and I was rearly near failure. But I think that it is necessary to keep it that way due to the high intensity and high amount of big heavy exercises every session.

There also is no rowing in the program, and I'm thinking about adding that. Though I don't know how much my back can take with all the heavy pulling, but due to my posture problems I really don't want to neglect horizontal pulling..
Thoughts?

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