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Hercule
03-09-2004, 04:14 PM
Sorry for another journal, but I have my reasons. I have been doing some reading and came to the conclusion that Powerlifting isn't that good for athleticism, but that OL lifting is far superior. They develop speed, power, explosivness, coordination, the whole works. I will be doing an olympic based routine. However, it will not be pure because I don't have the resources to learn the full range lifts, since I live in Nowhere, Texas. I will be focusing on Hang and Power versions of each lift. I havn't finalized a routine yet, but I will soon. I plan on doing track and field next year, I would have this year, but the season has already started.


I did a short workout today just to see get some maxes-

Power Cleans-
135X5
165X5
185X1
205X1
210X1
225Xmiss.

Okay, technique needs work, second pull needs to be stronger.

Full OL Squats-
135X5
225X3
275X1
300X1
315X1
335X1

DIdn't want to go any heavier, as I was working out alone. These were good. Speed was poor, but I'll work on it. I stayed completely upright on all sets, I won't count it as a squat if there is a goodmorning action involved, has to be completely flawless form.

Power Snatches-
45X5
95X3
115X3
135X2
150X1

Hmm, after watching a few videos, I did these the best I could. I MIGHT have been able to do 165, but I didn't want to attempt it without a spotter. I need to keep the bar closer to my body on these.


Just a little mini-maxing session. I will contact a few people to get a routine worked up.

Saint Patrick
03-09-2004, 05:30 PM
:spam:

PizDoff
03-09-2004, 06:07 PM
Welcome to the forum.

*Snicker*

Hercule
03-09-2004, 07:55 PM
Thanks for the spam St. Patty.

*tackles pizdoff*



*Kicks him in skull*

PizDoff
03-09-2004, 08:13 PM
*Blows up into little pieces*

biggimp
03-09-2004, 08:43 PM
*jumps on his shell untill he gets an extra life*

btw good luck man. i think that doing a lot of olympic lifting and a lot of powerlifting would be the best way to go. im doing the powerlifting, and im starting the olympic lifting too.

Shane
03-09-2004, 11:04 PM
*jumps on his shell untill he gets an extra life*


LMAO


I have been doing some reading and came to the conclusion that Powerlifting isn't that good for athleticism, but that OL lifting is far superior. They develop speed, power, explosivness, coordination, the whole works.

There was a study comparing the two styles of lifting for athleticism in the latest Journal of Strength & Conditioning Research.

:spam: Good luck with the new journal man.

Hercule
03-10-2004, 05:08 PM
Pizdoff- *sweeps pieces under rug to keep journal tidy*

Biggimp- Yeh, I am focusing on OL lifting, w just a lil bit of PL in there. I want the explosivness for shotput and football, but a little strength never hurts, plus OL lifts can put a LOT of weight on you DL.

Shane- Thanks a lot man.


Finally got me a routine-

Tuesday-
Power Clean
Incline Bench
Push Press


Thursday-
Power Snatch
Squats
RDL's
Heavy Sit-ups

Saturday-
Front Squats
Snatch or Clean Grip DL's
Jerks
Rows

I will be periodizing this 80%/85%/95%/80%. Probly 5 reps w/ 80, 4 w/ 85, and 1-2 w/95.

WillKuenzel
03-10-2004, 05:11 PM
Can you not still go out for track and field? Talk to the coach, you might still be able to go if nothing else practice. I wouldn't put it off until next year or you'll be kicking yourself. Maybe tell him that you want to at least start practicing for next year. That way you can start learning some of the techniques if you haven't done it before.

Hercule
03-10-2004, 05:25 PM
Homey-
My dad is a track coach. I don't want to get into this year, because I don't believe I would do very well, plus I am not in athletics. I plan to borrow a ball this summer and start practicing. I threw 2 years ago, and was the only one to break 40' on my Jr. High team. I can get w/ the head coach, he'd be happy to work with me. I will work on my technique and weightlifting all year, and throw next year. I don't want to just go out there and start throwing, I want to be competitive with it.

WillKuenzel
03-10-2004, 06:40 PM
As long as you can get the pratice in otherwise. For throwing, practice is almost as much of it as strength (which you have).

biggimp
03-10-2004, 09:06 PM
im doing shot too... btw dont call it a ball, that gets a lot of people mad :)

also, just wait till you get a 12 pound shot. when i went from a 8 pound jr high shot to a 12 pound high schooler. form is so much more important than strength, and there is such a thing as throwing too much. just keep that in mind, im sure youll do good.

Hercule
03-11-2004, 06:04 AM
Biggimp- I know what you mean, I trained w/ the 12lbs. shot in 8th grade instead of the 8lber, so the 8lbs. didn't feel heavy at all. My coach used to be a college coach, and he knows what he's doing. He's 47, about 150lbs, w/ a history of several shoulder injuries, and he can throw the shot close to 50 feet, his technique is beautiful, I'll work w/ him a lot.

Hercule
03-11-2004, 03:44 PM
Power Snatches-
45X3
95X3
115X3
135X3
150X2
160X1

Good sets. 160 is a PR for power snatches, my second time doing them, so its not a real PR, just a technique improvement that allowed a little higher weight. Very fast and explosive.

Full OL Squats-
135X3
225X3
275X3
300X1
320X1(94%)

Good sets. Worked on speed. 320 was WAY too slow, though.

RDL's-
135X5
225X5
305X5

Good sets. Not too heavy.

Weighted Roman Chair's-
BW+25X6 (3)


Nice workout. Not starting periodization until I get back from Skiing.

Hercule
03-12-2004, 03:54 PM
Power Clean & Jerk-
45X5
135X3
160X3
185X2
200X1 (95%)

Good sets. Last set was the only set I had to manually push the weight to lock out it, the rest were very powerful from the clean and slight dip. The jerks were uncoordinated, but got a little better towards the end, they need work.

Hang Cleans-
135X3
160X3
185X3
205X1 (95%)

Good sets, fast and powerful.

Standing Military Press-
155X3 (3)

Just finishing my shoulders.


Nice workout. Off to Colorado tommorow for some skiing, I'll be back Thursday.

RYan

debussy
03-14-2004, 06:22 PM
hey hercule... good luck with the OL lifting. do you have any prior experience with OL lifting? i would be too afraid to try OL lifts with a coach. anyway, i can tell this will be an interesting journal to read.

biggimp
03-15-2004, 08:58 PM
good job on the power olympic lifts. i suck at hang clean, i can only do 190 once for a max, and i bench like 230-240, so that should tell you something. most people i know with good form hang clean more than they bench.

Hercule
03-17-2004, 08:16 PM
AH! I'm home! It was a great trip. It was pretty warm, so a few of the hot young ladies were wearing tank tops...very nice :). The first day was terrible, I skiied like a 2 year old. 2nd day was great, I masted turning, and conquered a few Blues. 3rd day was the best, I did a few blacks, and didn't fall once. A few more days and Double Blacks would have been possible. Very fun time. I cheated horribly, but I am only 1lbs. heavier than when I left :).

Debussy- Thanks man. Nope, no prior experience, no coach, no nothin. I do a lot of reading about form, and watch a lot of videos so I can get a basic idea. Since I am using them for athletic training, I will not be using full range so I won't have to fuss with technique, and I can focus power output. I'm not really scared of the lifts, I do them on a platform so I can drop the weight any time, and my dad spots me so I don't fall over.

BG- Hey man thanks. Gah, i always used to suck at power and hang cleans, I didn't break 100lbs until my freshmen year, LoL, then they skyrocketed after learning better form. My bench is so high that it'll be a while before my hang clean catches up.

Hercule
04-12-2004, 05:52 PM
Well, gym flooded over the weekend, so it'll be closed for a while. I thought it the perfect time to practice some more olympic lifting. I have a routine all set for or after summer, depending on my final decision about football playing. I did several 100m sprints tonight, lost after 11, LoL. I will lift tommorow.

Hercule
05-13-2004, 08:04 PM
Speed Squats-
160X2 (8)

Kept these extra light to work on pure speed. Speed got better w/ every set. Explosion off the box is lacking, but it'll get better.

Conventional Deadlifts-
135X5 (2)
225X5
300X5
315X5
350X3
375X1
405X1
415X1

Huge PR! This was great. I was so freakin psyched. I beat my old PR by 10lbs, and I am 40lbs lighter :D

Bentover BB Rows-
135X8
185X8
205X8
225X5

Good sets

Roman Chairs-
BW+35X8 (3)

Great workout. I did a Heavy Box squat workout on Monday and a Board Press workout on Tuesday. I got 280X3 on the 3 boards. My squat workout was bad, but it'll get better. OL's Saturday.

Coke
05-14-2004, 05:42 AM
Awesome...I am impressed dude - getting up to 415 on the deads has got to do a lot on your mindset...Nice!

Hercule
05-15-2004, 10:13 AM
THanks a lot man.

OL Day

Power Cleans-
135X3 (2)
160X3
185X3
205X1

Not too heavy, just working on form since I'm just getting back into the lifts.

Power Snatches-
95X3
115X3
135X3
150X2

Stayin light here too. Good sets. VERY explosive.

Push Presses-
135X3
160X3
185X1 (2)

Staying light on here as well.

Good OL day. I'll go heavier next week. Form still needs some work.

Til Monday.

biggimp
05-16-2004, 11:03 PM
looking good on your oly lifts, cant wait to see the numbers once you get back into it! the push jerk/press i probably one of my favorite exercises, i dont know why, but its the only one that i can put over 200 pounds over my head easily.