olympic lifting training / routines

[repoman0]

Just curious what people here who are into olympic lifting do for their workouts. I'm doing a slight variation on SS now, Monday/Friday the same workout:

3x5 back squat
3x5 press
5x3 power clean

Wednesday:

3x5 front squat
3x5 bench press
1x5 deadlift

all + warmups at around 40%, 60%, and 80% ish. I think the power cleans are starting to get to the point where it's unreasonable to do 5x3 at that weight, but I don't really know what's reasonable for olympic lifts. Today I'll be attempting 170lbs at 161ish body weight. It seems though that if I can get one set of 3, the other 4 follow pretty easily, even with short rest periods.

Also, when do you typically move to an intermediate program? And, unrelated, does anyone have any quick and easy foods with a ton of reasonably distributed calories? I eat as much as I can, drink whole milk at around 3/4 gallon a day, add 350ish cals worth of olive oil to my fruit + veggie + oatmeal + protein smoothies and can't gain a single pound beyond 161-162.

 

[CPA]

Mon/Thur
Bench
Press
2 Assistance Exercises

Tue/Fri
Squat
Deadlift
2 Assistance Exercise

Using the 5-3-1 workout

 

[Koing]

PC more than bw for triples is solid.

Depends how good your technique is. This will dictate what sort of programme is good for you. You only seem to be PC, so no Jerk or Sn?

A programming is going to be very limited for you as you don't Jerk or Sn and most oly programmes will CJ and Sn. And then they are only of any use when a persons technique is consistent.

But FYI this is what I do, but it'll be unsuitable for most people

Mon:
BS 150x2reps x 6sets : recovery squats
Cn deficit pulls 145kg x 3reps x 4sets
Chest Bis and Abs

Wed:
Sn doubles or CJ doubles, rotate each week
BS : Russian Squat Routine, this week will be 155x4reps x 6sets, each week I increase by 1 rep, last week I did 3reps x 6sets. Increasing 1rep until I get to 6x6
Sn Pulls
Shoulders Hamstrings

Fri:
FS recovery 122x3reps x 3sets
DB chest Triceps

Sun:
FS heavy 3 or 4reps
Sn to max
CJ to max
Back

I've been competing for 14yrs so I've done a lot of assistance and squats over that period.

Koing

 

[repoman0]

Thanks koing, and yeah only PC right now because I'm afraid of snatch / jerk due to a shoulder injury. My overhead press only recently got to the point where I'm comfortable doing it with a reasonable amount of weight so I'm going to hold off on that stuff for a little I think, though I'd like to eventually incorporate at least C+J. Anyway, looks like you do a lot of triples for your Oly lifts too with one day a week for singles to your max?

My PC numbers are weird -- I had little issue with 170 5x3 yesterday + a few singles for form check video but on Monday I failed 185 for 4 tries in a row. The past Friday I was 2 for 3 tries at 185. I think form probably still needs some work, I don't know.

Anyway, if you / anyone has a minute to look, I made a form check video for PC: this is rep #18 or something at this weight so I was exhausted and it isn't as good as it could be but it's still pretty close to the best I can do:

http://www.youtube.com/watch?v=77efGC5j59A

Also, a squat one: since the last one, I added a bunch of weight to them but I think form might have gotten worse:

http://www.youtube.com/watch?v=0jAGGaRd9pY

 

[Koing]

Thanks koing, and yeah only PC right now because I'm afraid of snatch / jerk due to a shoulder injury. My overhead press only recently got to the point where I'm comfortable doing it with a reasonable amount of weight so I'm going to hold off on that stuff for a little I think, though I'd like to eventually incorporate at least C+J. Anyway, looks like you do a lot of triples for your Oly lifts too with one day a week for singles to your max?

My PC numbers are weird -- I had little issue with 170 5x3 yesterday + a few singles for form check video but on Monday I failed 185 for 4 tries in a row. The past Friday I was 2 for 3 tries at 185. I think form probably still needs some work, I don't know.

Anyway, if you / anyone has a minute to look, I made a form check video for PC: this is rep #18 or something at this weight so I was exhausted and it isn't as good as it could be but it's still pretty close to the best I can do:

http://www.youtube.com/watch?v=77efGC5j59A

Also, a squat one: since the last one, I added a bunch of weight to them but I think form might have gotten worse:

http://www.youtube.com/watch?v=0jAGGaRd9pY

*I* don't do any triples on the PC or OLifts anymore but I use to do a lot of triples for the Sn. Mainly 3reps x 6sets for the Sn and 2reps and 6sets for the CJ. I always recommend people to get volume in so yes triples or doubles for the OLift is important when you are learning and feeling them out.

Don't be scared to Sn or Jerk. Just don't go crazy heavy straight away. Just BUILD THEM UP as you would with a new exercise.

PC looks really good man. Impressive stuff for a self taught lifter. Keep doing what you are doing.

Some more advance critiques for you though
-Always keep your chest UP as much as possible. This will help you maintain better positions. e.g. not have you dip/ pike forwards as the weight gets heavier, CHEST UP
-As the bar transitions to past your knees, your weight should be transitioning to your heels, you are using your lats to sweep the bar in to your thighs with straight arms
-DRIVE OFF YOUR HEELS, transitioning to mid foot and to your heels. This is a natural movement but just be aware of it so you can focus more on staying on your heels
-Once your hips drive up, PULL THE DAM BAR and get down in to the 1/4 squat position to rack it
-Job Done

I wouldn't tell a beginner the above as it would confuse them. No need for too complicated info for a beginner but your tech looks GOOD.

Keep up the good work.

Squat - focus on keeping your chest up this should fix your forward lean a bit. But overall good form. Great depth.

Koing

 

[repoman0]

Nice, thanks koing! Great tips, particularly keeping the chest up.. I have a lot of issues with that. In fact I can power clean more than I can front squat for that very reason and it's the reason I haven't started doing full cleans yet; I tend to end up wanting to dump the bar forward when my front squats get past ~185lbs. Not sure how to fix.

Noted about snatch / jerk. I'll give them another try. Last time I tried was maybe a month ago and 45lbs didn't hurt but felt uncomfortable, particularly snatch. But my shoulder has healed significantly since then and my overhead press is pain-free at higher weight than I've ever gotten before.

PS new PR for power clean today! 195lbs. I wish the form was half as good as the video I posted.

 

[blackdogdeek]

I remember your issues from the subluxation thread. I've had the same issues with my right shoulder and what I've found helps me feel better when performing overhead lifts like the jerk or the snatch is to make sure you're keeping active shoulders (common cues for this are keeping shoulders in your ears).

 

[Koing]

Nice, thanks koing! Great tips, particularly keeping the chest up.. I have a lot of issues with that. In fact I can power clean more than I can front squat for that very reason and it's the reason I haven't started doing full cleans yet; I tend to end up wanting to dump the bar forward when my front squats get past ~185lbs. Not sure how to fix.

Noted about snatch / jerk. I'll give them another try. Last time I tried was maybe a month ago and 45lbs didn't hurt but felt uncomfortable, particularly snatch. But my shoulder has healed significantly since then and my overhead press is pain-free at higher weight than I've ever gotten before.

PS new PR for power clean today! 195lbs. I wish the form was half as good as the video I posted.

Make sure you do lots of back work. Bent over rows and bent over rows from the hang position. I did a lot of strengthening work when I started out. I did one strength exercise per session. This should help you from not collapsing so much and it will help your squats out.

You may like to try heavy front squat holds as well. Take a weight that is heavier than you could squat and just hold it for 5-10seconds

Positional strength is key. How often and for how long have you been front squatting? I'll guess you have more hrs logged to PC than you do front squats? If not the bottom of the front squat requires a lot of strength in your trunk to maintain your position. It'll improve with time.

Koing

 

[Adonis98]

This routine is very cool mate i must say by this routine anyone can take their wellness to the next level if the way is corrrect and the diet is well managed.Its good that you have shared it.

 

[Teizo]

Right now I am doing snatches and clean and jerks every day in varying intensity. I train 4 days a week.

Mon - Snatch + Back Squat + Good Morning + Dragon Flag
Tue - Clean and Jerk + Pull Up + EZ Bar Curls for girls + Cable Wood Chops
Thurs - Snatch + Bench Press (usually close grip) + Dips + Turkish Get Up
Friday - Clean and Jerk + extra Front Squat work + Dragon Flag

I add in rack jerks, overhead squat, snatch balance, deadlifts, and high pulls in as I feel necessary. Been making good progress of late.

I'm slowly adding in low intensity cardio at the end of the workout after my PWO of bananas and custom protein mix to help flush the lactic acid to help with recovery. I have at times done HIIT, which I love, but you got to be careful with it because it will cut into your recovery since it places such a high demand on your glycogen stores.