View Full Version : my powerlifting/olympic lifting routine, please advise

10-26-2005, 09:38 AM
I am 66kg, thats about 145lbs. im 19 yrs old and this is my new routine for olympic lifting/ powerlifting
im lifting mainly for mma but i love the sports of olympic lifting and powerlifting so heres my routine.

-Bench day
Bench press 6 sets
Close grip bench press 4 sets

Deadlifts 5 sets
Snatches (olympic) 5 sets
Stiff leg deadlifts 3 sets

Clean then do front squats to failure 5 sets
Clean and jerk 5 sets

Pretty much all lifts will be around 5 reps, kept under 6. I want to get the explosive power for mma.
After about two weeks i will add more assistance exercises, but they will be explosive movements.

here are the results from my first bench workout
bench workout no.1
Bench press
80kg (176lbs)
-6 reps
-5 reps
-5 reps
-4 reps
-3 reps
-2 reps

Close grip bench press
50kg (110 lbs)
-5 reps
-4 reps
-5 reps
-4 reps

As u can see, i went to failure on every set on the bench press, until i failed at 2 reps. It was a good workout and seein as its the first time i benched heavy in a long time i feel good about next week.
benching 176 for 6 reps, and i weight 145lbs, i feel good about that for my first bench workout in a while. Looking forward to increasin the weight by 5kg next week and seeing if i can do the same reps with that weight
i'll let you guys know how my next workout goes,

please leave any advice on my routine, thoughts on my lifts, to let me know what i should change etc

10-26-2005, 09:40 AM
You should probably try and do a few sets of squats on their own. Squatting only what you can clean first will limit the amount of weight you use.

10-26-2005, 09:55 AM
i train at home and i dont have a squat rack or anything
so i cant go heavy on squats because i cant get that much weight up there
i wasnt even goin to do squats until i thought of cleaning it up there and squatting it from there
any thoughts on my squat situation or any other advice on my routine is appreciated

10-26-2005, 10:00 AM
Yeah, make sure each rep on the squat is ass to the calf.

Practice the snatch squat too.

Find a way to ghetto rig some kind of squat rack.

10-26-2005, 10:02 AM
ok ass to calf, to get the full range of movement, i get u.
Snatch squat? im not familiar with this particular variation, ill look it up now
if u can provide me with a link with photos and technique instructions i would appreciate that
thanks for ur advice

10-26-2005, 10:04 AM
is this the snatch squat?
basically snatch the bar up there and then squat with the bar overhead?

10-26-2005, 12:12 PM
Yep, that's it. Practice the overhead squat. Make sure you're getting correct depth on all squating movement. Adding pullups to your routine wouldn't hurt much either.

10-27-2005, 03:35 AM
just got done with olympic session
Clean + jerk
Clean to front squats
Snatches to overhead squats
This was originally the workout but i ran into a problem after 5 sets of clean + jerks, my wrist were absoloutly killing me. on my first set of clean to front squats, i cleaned the bar fine, but as i was resting the bar on my chest, my wrists were in pain and after 1 rep i had to drop the bar.
If i didnt have the wrist thing i would most likely have been able to do like 10 reps.
does anyone have any ideas how to help my wrists? i might go and buy some lifting gloves. it might just be that my forearms are weak, but i never really had this problem before when i used lifting gloves.

anyway heres how the clean and jerks went

clean and jerk
Cleaned the bar, then 1 jerk left leg forward, 1 jerk right leg forward (so i work both legs)

1 rep with left leg jerk

1 rep with right leg jerk

clean then jerk with each leg

clean then jerk with each leg
clean then jerk with left leg

then i went on to do the squats and my wrists gave way
anyway, im quite pleased with that result, i think i could quite comfortable get 75kg clean and jerk next week if i wanted, im gonna give 72.5 a go next week though, just to be safe.
anywy, next week with the gloves hopefully my wrists will be ok.

im very pleased with the lifts i did today though
70kg clean (154lbs) and my bodyweight is 66kg (145lbs), thats more than bodyweight, woohoo
also, i went mma training last night so my muscles are real tired, so i think i can def get 75kg for 1 rep clean and jerk
ill update in two days!!!

10-27-2005, 09:20 AM
Hey, I had the same problem with my wrists. People have told me to just keep practicing in the front squat position like that and stretch the wrists for more flexibility. And keep your elbows higher up so that the weight is on the shoulders.

10-28-2005, 01:24 AM
thanks for the advise bro

10-28-2005, 11:10 AM
hawt DAYAMN my shoulders and lats are on fire today, from them clean and jerks yesterday. i guess its because my body isnt used to performing clean and jerk and its quite an explosive movement, especially for me with the weight i was using. im gonna see how my shoulders are tomorow, and if all is ok ill do my bench workout, because, they are pretty ****ing sore at the moment. i they are not ok tomorow, i will do the bench workout again on sunday.

10-30-2005, 06:44 AM
ok so
i did my bench workout today and did NOT train to failure
i worked with the same weight as last week and did 5 reps for 5 sets.
bench press 80kg (176.2lbs)
(last week was 6,5,5,4,3,2,)

close grip bench 55kg (121lbs)
(last week was 5,4,5,4 with 50kg, 5kg less)

so i stuck to 5 reps, on most sets that was 1 or 2 reps from failure. so i still got a good workout
All in all im really very pleased with the results of today, because i got way more reps overall on the bench press and that wasnt even to failure, and i also did the same with the close grip bench but with an extra 5 kg!!!
so im physched now, cant wait to see my deaflifts and clean and jerks go up too.

im positive now that it wont be long until i get my goal of 100kg (220lbs) bench press raw (ive never lifted otherwise lol) at my bodyweight of 66kg (145 lbs) IN FACT I COULD PROBABLY DO THAT NOW I THINK
man, we will see, i will attempt the one rep max 100kg in two weeks lol

stfu and deadlift ...or bench, wotever

10-30-2005, 06:46 AM
by the way, those weights are NOT including the weight of my bar, which is about 10kg, so if u wanna be fussy about it, im actually benching 90kg (198lbs) for them 5 reps up there, so yea, i just dont bother including the weight of my barbell

10-30-2005, 05:45 PM
10kg is a big difference IMO.

Do you have a journal?

10-31-2005, 01:14 AM
this thread is my journal lol, i dont know where else to do it
i just started olympic and powerlifting last week to go with mma, and as u can see im getting good resultsalready

if you know a better place to do a journal please let me know

10-31-2005, 01:22 AM
found the journal section lol