Hello,
a few words about myself at the beginning.
First of all, please excuse my english spelling mistakes - I'm not a native english speaker, as you might already guessed.
I'm lifting weights almost continiously since five years. First, I trained after several splits until I discovered HST. Then I trained after HST for approximately three years with great results and almost no problems. Since last year, I changed to Cluster-HST and also increased my frequency from three trainings per week to almost six trainings per week. The results were good, but they came with a price - after four or five weeks - a lot of my joints started to be painful and I was forced, to do a SD every few weeks. I accepted that, because I liked the training and the results. Also I was cutting, I was able to increase my personal records in my lifts. Speaking of my records, here a few stats, so you can better estimate my situation:
body weight: 143 lbs
body fat: ~10%
age: 22
deadlift: 310 lbs for 3 reps
squat: 220 lbs for 3 reps (started squating again only a few weeks ago)
bench press: 200 lbs for 3 reps
row: 200 lbs for 3 reps
dips: body weight + 55 lbs
chin ups: body weight + 40 lbs
Okay, my situation and attidudes changed over the last time and I want to change my training. My goals are now primarily strength oriented. To state them explicit with order of priority:
1. Increase my strength in the main lifts (deadlift, squat, bench press, row, dips, chin ups)
2. flexible training system, which means to be able to train four to six times a week for a maximum of 60 min., a variability of the frequency between four and six days should be possible
3. to reduce the risks of injuries and joint problems
4. to be able to do some cardio (jogging, swimming) on free days
5. increase my muscle mass
long term: implement olympic lifts into my programme. I would greatly appreciate some tips how to start with clean and jerk & co.
So, that are my goals. I'm new to strength specific training, so any help would be appreciated. I would classify myself as an advanced lifter ... do you know any programmes which fit to my goals? (especially in flexibility, strength orientation and injury prevention)
Thank you very much for your help!
Edit: Sorry for posting this in the wrong section!!! Would be nice, if someone could move it to the SST-Section
a few words about myself at the beginning.
First of all, please excuse my english spelling mistakes - I'm not a native english speaker, as you might already guessed.
I'm lifting weights almost continiously since five years. First, I trained after several splits until I discovered HST. Then I trained after HST for approximately three years with great results and almost no problems. Since last year, I changed to Cluster-HST and also increased my frequency from three trainings per week to almost six trainings per week. The results were good, but they came with a price - after four or five weeks - a lot of my joints started to be painful and I was forced, to do a SD every few weeks. I accepted that, because I liked the training and the results. Also I was cutting, I was able to increase my personal records in my lifts. Speaking of my records, here a few stats, so you can better estimate my situation:
body weight: 143 lbs
body fat: ~10%
age: 22
deadlift: 310 lbs for 3 reps
squat: 220 lbs for 3 reps (started squating again only a few weeks ago)
bench press: 200 lbs for 3 reps
row: 200 lbs for 3 reps
dips: body weight + 55 lbs
chin ups: body weight + 40 lbs
Okay, my situation and attidudes changed over the last time and I want to change my training. My goals are now primarily strength oriented. To state them explicit with order of priority:
1. Increase my strength in the main lifts (deadlift, squat, bench press, row, dips, chin ups)
2. flexible training system, which means to be able to train four to six times a week for a maximum of 60 min., a variability of the frequency between four and six days should be possible
3. to reduce the risks of injuries and joint problems
4. to be able to do some cardio (jogging, swimming) on free days
5. increase my muscle mass
long term: implement olympic lifts into my programme. I would greatly appreciate some tips how to start with clean and jerk & co.
So, that are my goals. I'm new to strength specific training, so any help would be appreciated. I would classify myself as an advanced lifter ... do you know any programmes which fit to my goals? (especially in flexibility, strength orientation and injury prevention)
Thank you very much for your help!

Edit: Sorry for posting this in the wrong section!!! Would be nice, if someone could move it to the SST-Section