Combining Bodybuilding, Powerlifting and Olympic Lifting (TC)

Here’s a modification of a program I designed that might fits the bill:

DAY 1
1. Bench press ramp to 1RM
2. Bench press from pins just above sticking point, start at 70% of no.1 and ramp to 1RM
3. Bench press lockout (from pins, last 2-3″), start at 70% of no.2 and ramp to 1RM
4. Speed bench 6 x 3 with 50% of no.1

DAY 2
1. Power clean & push press ramp up to 1RM
2. Clean & Jerk start at 80% of max no.1 and work up to a 1RM
3. Deadlift start at 80% of max no.2 and work up to a 1RM
4. Barbell row 3-4 sets of 6-8

DAY 3
1. Power snatch ramp to 1RM
2. Snatch start at 80% of no.1 and ramp to 1RM
3. Snatch high pull from blocks, start at 70% of no.2 and ramp to 1RM
4. Back squat 3 x 6-8 reps

DAY 4
1. Bench press ramp to 3RM
2. Bench press 8 x 3 @ 90% of no.1
3. Close-grip bench from pins (just above sticking point) 4 sets of 3 with 80% of no.1
4. DB shoulder press 4-5 sets of 6-8 reps

DAY 5
1. Clean & jerk (1 clean + 3 jerks) work up to 3RM
2. Clean & jerk (1 clean + 3 jerks) 4 sets of 1+3 with 90% of no.1
3. Clean & jerk (3 cleans + 1 jerk) 4 sets of 3+1 with 90% of no.1
4. Front squat 3-4 sets of 3-5 reps

DAY 6
1. Snatch ramp to 3RM
2. Snatch 6 sets of 3 reps with 90% of no.1
3. RDL 4-5 sets of 8-10 reps
4. Barbell row 3-4 sets of 8-10 reps

DAY 7
1. Slight decline bench (not from pins) ramp to 6RM
2. Slight decline bench (not from pins) 4 sets of 6 with 90% of no.1
3. Slight decline close-grip bench (not from pins) 4 sets of 6 with 80% of no.1
4. Rope triceps extension 4-5 x 8-10

DAY 8
1. Clean complex 1 (3 cleans + 3 push press + 3 front squat) 4 sets with 70-80% of the max no.1 on the preceding day

2. Clean complex 2 (3 cleans + 3 front squats + 3 Romanian deadlift) 4 sets with the same weight as no.1

3. Back squat 3-4 sets of 6-8 reps

DAY 9
1. Snatch-grip high pulls ramp to 6RM
2, Snach-grip high pulls 4 sets of 6 with 90% of no.1
3. Barbell row 2-3 sets of 10-12 reps

DAY 10
Test your max on snatch, clean and jerk and bench press

DO THAT CYCLE 3 TIMES, REST 1 DAY AFTER DAYS 3, 6, 9 and 10

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