Long post, sorry, trying to give as much detail as necessary.
Starting on Wednesday. Going to do this for 6 months, then switch to more of a powerlifting split with maintenance work on olympic lifting. Been doing a strength-based version of CrossFit for awhile.. Never really focused on Oly Lifts before.
I'm 6'4, ~212, 8%. I'm going to bulk as best I can, but at the end of 6 months I would expect 220-225 lbs max.
---Get my clean/jerk/snatch maxes/total as high as possible.
--Hammer weak points and build a good base for bench/squat/deadlift. I've done too much maxing and not enough lighter work. CNS is tapped out but muscles/"strength" needs to catch up. And I haven't done enough real rep work for my weak points, so I didn't really conjugate things.
--Maintain conditioning or come relatively close.
--Oh and avoid injury -- my shoulders always get messed up. And they're my biggest weak point. So confused on wtf to do.
Clean max - est. 290 (hit 275 awhile ago, but haven't done full ROM cleans in awhile)
Jerk max - 215-220 (WEAK POINT)
Snatch max - hit 180 power snatch awhile ago, haven't ever done a full squat snatch
Front Squat - 195x10 (WEAK POINT)
Hang Power Clean - 225 x 7
Overhead Squat - 215x4 if I retrained it for a couple weeks
Overhead Press - 155 x 1 (WEAK POINT)
Squat/Bench/Deadlift = 350/300/485
1 Mile Run - 5:30ish (I can do a lot of other cardio stuff better than this, but that's with weights... See: CrossFit)
Other serious weaknesses:
Glute-Ham raises/hamstrings. Handstand push-ups/Overhead pressing.
I can't quite do any on either of these. If I bring these two things up I think my powerlifts will benefit a lot. Oh and I'd like to bring up my upper chest. It's disproportionately small.
Form on the Oly Lifts is a big weakness as well.
Getting under the bar. I pretty much only do power versions of everything right now, although I have drilled full version with light weight quite a lot.
As you can tell from my lifts, I'm not using anabolics.
Ok, here is my unofficial plan.
Conditioning days are serious, and will not be just running.Monday - HEAVY BENCH
Lower Body Plyos
Tuesday - HEAVY CLEANS
8x3 / 3x3 / 5x1 / 1rm Cleans
Glute Ham Raises
Wednesday - Conditioning/CrossFit/GPP
Thursday - DYNAMIC EFFORT (DE) SNATCH
DE Snatch - 8x1 @ 70% AND 1-set @ 75% x AMAP (no failure)
Handstand push-ups (HSPU's)
Friday - Rest
Saturday - HEAVY SQUAT
Upper Body Plyos
Overhead Squats (OHS)
Sunday - DE CLEAN & JERK
DE Clean & Jerk @ 70%
2x8 Hang Power Clean
Romanian Deadlifts (both snatch grip & clean grip)
Monday - REST
Tuesday - HEAVY SNATCHES
8x3 / 3x3 / 5x1 / 1rm Snatches
Wednesday - CONDITIONING
Thursday - HEAVY JERKS
8x3 / 3x3 / 5x1 / 1rm Jerks
2x8 Hang Power Snatch
2x8 Punch Press
Friday - REST
Saturday - HEAVY DEADLIFTS
Sunday - REST
Jump Rope - 5min
Dynamic Stretches - 5min
Ab Work / Oblique Work / Lower Back Work (alternate each workout) - 5min
Neck work twice a week - 3min (superset with the core stuff)
Jump Rope - 5min
Static Stretching - 10min
If I don't mention the sets/reps, it's ~3-4 sets and ~4-7 reps.
Except for the bodyweight stuff. That's just AMAP for 2-3 sets, no failure.
I wanted to add in a few more sets of front squats, but I guess I'll be doing them when I do Hang Cleans and Hang snatches, since I'm going to really focus on learning to drop...
My theory here is sort of to conjugate stuff, but keep an emphasis on Oly Lifting and weak points. Then, when I'm done with this, conjugate stuff, but emphasize powerlifting and weak points. Then maybe strongman. Then maybe strength-speed, speed-strength and speed. Then maybe conditioning/endurance... etc. Goal is to be solid all the way around.
Last edited by KingJustin; 06-22-2008 at 09:50 AM.
why are your front squats so low?
gym lifts: squat: 341lbs, deadlift: 374lbs, bench: 275lbs
My journal: http://www.wannabebigforums.com/showthread.php?t=85034
"F—k you and the Prowler you rode in on"
Front Squats and OHP are both probably tough for my because of my build. Back squats and bench are, too, but I train them a lot. I haven't really hit front squats or OHP very often (until recently, anyway).
No high pulls? I think they are good for building power in the clean.
I'd also work on jerks more since they appear to be a weakness. Jerk recoveries are also good to throw in in that case.
Start eating and don't stop.
Straightening out pipe cleaners for over 20 years.
ppl r probs gonna disagree with me but i would recommend u dont do the bench press (i've heard it affects shoulder flexibility which doesn't help ur oly lifts progress - harder to duck beneath the bar)...that is to say if u consider yourself more of an oly lifter than a power lifter.
I've heard of coaches hu recommend sportsmen dont perform the bp because it affects there throwing and certain abilities, but it is probably good for certain sports (i don't kno which).
Still its ur choice; i'm just trying 2 help u make ur mind up.
I don't think that my bench will help my oly lifts at all, but I want my powerlifts to go up, and it's kind of essential for me to do it then...
Also, I think bench is helpful at sports, even though my crossfit friends really don't agree. It's all about rate-of-force production.
The routine looks cluttered. In my opinion. You really should just focus on snatch, clean and jerk, jerks, OHS, FS, pulls are good to. If thats what you want to excell at. if not then it looks pretty good. If you are new to the O lifts Find a coach. It will save you alot of greif in the long run.
Benching is fine in a routine. As long as you hit OHS just as hard. I coimpete in both Strongman and Olymppic lifting(not the best i either but i fair okay 3rd place teenage nationals in strongman last year 5th place at junoir nationls in olympic lifting this year.). I do close grip bench and usually a steep ass incline bench weekly. but I do a good bit of OHS
I think you are going about Olympic lifting with a power-lifter's mentality mixed together with a Crossfitter's, and I think its not going to get you as far as training like an Olympic lifter will:
1. There's no difference between a DE snatch and a ME snatch. All snatches, and really cleans too, are dynamic effort. You should periodize these lifts by weeks - maybe something like 70% lifts week 1, then 80%, 85%, 90%, then 95% and a test. If you want to work more on speed, do the power variants.
2. Squat more, do auxiliaries less. Glute ham raises are fine and good, but there's a reason Olympic lifters rarely do them: between squatting and all our pulling, our hamstrings get hideously strong.
3. Don't do snatches after cleans. Does not compute. Don't do cleans or snatches after another exercise - they always come first. You want your CNS to be fresh for them.
4. If you must do all that upperbody work, just make sure you are stretching like crazy.
5. You are training a lot of days for someone who may not have the background to do it yet. I'd consider cutting a day out.
6. Well, this is more with 5... but be careful with this volume. Its a lot. Olympic lifting is all about keeping your nervous system happy. Also, don't try to work towards too many goals at once - even though Crossfit tells you to. We have a saying in OL'ing about Crossfit: "Train towards 8 goals, get really mediocre at 8 tasks." If you want to see your olympic lifts go up, focus them more, cut back on some of the other stuff. Form takes time, and you need to be fresh to get it down.