View Full Version : NEED to gain strength

04-01-2010, 04:05 PM
hey guys. i heard about this website and i figured i would give it a try.

I weight 220 pounds and im 5' 10" tall

I need to boost up my weight in reps and in my max in squat, bench, power clean, over head press, snatch.

Is there anything i could do on the side of my normal weight lifting program that would help boost those lifts?

Bench- 220
power clean- 210
over head press- 225
snatch- 135

power clean-250
over head press- 250
snatch 180

please post.

04-01-2010, 04:09 PM
Could be a bit more specific. What's your routine? How long have you been lifting? Give a few more details and I'm sure the folks here will have a much easier time than answering the question "How do I get stronger?"

04-01-2010, 04:19 PM
my routine is lifting 4 days a week. monday-thursday. i have been lifting for about 3 years.

monday my main lifts are:
front squat 4x5
over head press 5x5
power clean 4x3

Snatch 4x5
front push press 5x5

parallel squat 4x5
glute bridge 2x8
dumb bell bench press- 5x5

Bench 5x5
Power Clean 4x5

then everyday i have core work outs:

Dead bugs-2x15
bar rollouts 2x12
mountain climbers 2x 30seconds
wall holds 2x30seconds
get ups- 2x10
half get ups 2x8

and those are spread out through out the week

04-01-2010, 04:34 PM
What are you doing for weight progression and/or long-term programming?

04-01-2010, 04:46 PM
Your overhead is almost the same as your bench? I've never seen that. That looks more like an olympic lifting split. I'll let people that know more about that comment on it.

04-01-2010, 05:35 PM
Do you have to train 4 days in a row? Also you can't really press that much right in row. Your triceps must hate you. If I were you I would look at Wendlers 5-3-1. You need a routine that has a built in progression and a smart complex of excersizes.

04-01-2010, 05:57 PM

Are you a PL'er, BB'er or OLY lifter? It appears you are a OLY lifter but nevertheless, "Progressive Overload" is the short answer to getting stronger.

Figure out your 1RM on all your main lifts and go from there... Go to Texaspowerscene.com to get an idea of a typical periodization routine. They have CAT calculaters so just plug-in your 1rm & it does the rest!

I'm afraid I'm not much help w/ the oly training, however there is plenty of those guys on this forum, so maybe they'll chime in...
Good luck,