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Thread: What do you guys think of this routine...

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  1. #1
    Senior Member Meat_Head's Avatar
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    What do you guys think of this routine...

    Monday - All sets taken to failure or close

    Squat (switched with trap bar deadlift every other week) - 1x15-20
    Weighted dips - 1x6-10
    Pulldowns - 1x6-10
    Barbell OH press - 1x6-10
    DB row - 1x6-10
    Thick bar curls - 1x6-10
    Machine pullovers - 1x10-15
    Shrugs - 1x10-15
    Grip work - 2 sets, 1 exercise

    Thursday -
    Leg press - 1x15-20 not to total failure
    Leg curls - 1x6-10
    DB slight incline bench press - 1x6-10
    Weighted pullups - 1x6-10
    Machine shoulder press - 1x6-10
    BB rows - 1x6-10
    Hammer curls - 1x6-10
    Machine pullover - 1x10-15
    Shrugs - 1x10-15
    Grip work - 2 sets, 1 exercise

    Saturday - Strongman/odd lifting

    Sandbag lifts (Clean and OH press, bearhug and carry, throw for distance and height, etc...)
    Farmers walks, 1 set to failure, 2 if necisarry
    Car pushes or pulls if equipment is available
    Anything else I think of

  2. #2
    Diesel Hercule's Avatar
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    What are your goals? I don't really like that routine. If you are doing strongman training, then I would suggest using more full body movements. That routine isn't going to make you very strong at all.

  3. #3
    Senior Member Meat_Head's Avatar
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    Originally posted by Hercule
    What are your goals? I don't really like that routine. If you are doing strongman training, then I would suggest using more full body movements. That routine isn't going to make you very strong at all.
    My goals are size and strength, with some strength endurence to. How am I not using full body movements, and how won't it make me strong?

  4. #4
    Diesel Hercule's Avatar
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    I'm not very familiar with HIT, but is that anything like it? If you want strength, you need to do heavy weight for lower reps. Don't expect your squat strength to explode when doing 1 set of 20 reps every other week. Why don't you try a split? If you want more size, then try a bodybuilding split such as-

    Day 1- Deadlifts/Shoulders/Traps
    Day 2- Chest/Triceps
    Day 3- Legs
    Day 4- Back/Biceps

    If you want more strength, then take a look at what I am doing in my journal.

    What I mean by full body movements are movements that use a lot of muscles(compound movements). Here are some of the best Compound movements you can do- Squats, deadlifts, Cleans, Powercleans, Hang Cleans, and Push Presses.

    I noticed that you had a day to do some strongman training. If you are training to compete in a strongman comp, then you need to have a routine based around the 6 compound lifts lifted above. These are the lifts that will net you true power, strength, and explosion needed for Strongman Comps.

  5. #5
    Senior Member Meat_Head's Avatar
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    Originally posted by Hercule
    I'm not very familiar with HIT, but is that anything like it? If you want strength, you need to do heavy weight for lower reps. Don't expect your squat strength to explode when doing 1 set of 20 reps every other week. Why don't you try a split? If you want more size, then try a bodybuilding split such as-

    Day 1- Deadlifts/Shoulders/Traps
    Day 2- Chest/Triceps
    Day 3- Legs
    Day 4- Back/Biceps

    If you want more strength, then take a look at what I am doing in my journal.

    What I mean by full body movements are movements that use a lot of muscles(compound movements). Here are some of the best Compound movements you can do- Squats, deadlifts, Cleans, Powercleans, Hang Cleans, and Push Presses.

    I noticed that you had a day to do some strongman training. If you are training to compete in a strongman comp, then you need to have a routine based around the 6 compound lifts lifted above. These are the lifts that will net you true power, strength, and explosion needed for Strongman Comps.
    I need to do alot of work before I think of competing in a strongman contest. I'm not doing any real olympic lifting in this routine because it would mess up my recovery, it is already very taxing. Basically the routine is based around a big movement for legs done with high repetitions to failure, with weight added to the bar each week, a horizontal press and pull, a vertical press and pull, grip work, and a few other random movements such as the pullover, which is considered by many the upper body squat. It is basically a modified HIT routine.

    The origional 20 rep breathing squat routine is supposed to add 10lbs to your squat every week. If thats not some major strength gains I don't know what is. It is very possible to make significant strength gains with high reps.

    And for the record, if anyone performed more than 3 or 4 of those strength movements in the same week and worked them hard, they would burn out very fast unless they were extremely gifted.

  6. #6
    Senior Member unshift's Avatar
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    if anything, olympic lifting will HELP your recovery. most olympic lifters can lift 5-6 times a week because the moves stress the central nervous system more than create muscular hypertrophy. i would strongly suggest them... i noticed that in ~3 weeks my max BENCH PRESS went up over 20lbs after starting incoroporating olympic lifts into my routine, and keeping the chest routine exactly the same. they definitely help out with adding strength

  7. #7
    Diesel Hercule's Avatar
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    I do those lifts every week.

    Tuesday-
    POWERCLEAN
    FRONT SQUAT
    SQUAT
    Assistance Work

    Saturday-
    HANG CLEANS
    DEADLIFT
    PUSH PRESSES

    You are wrong in your reasoning. It is VERY hard to burn out on olympic lifts. They work so many muscles when you do them, that they don't tax one muscle strong enough to overwork it. Here is an INTERMEDIATE olympic lifting routine-

    Intermediate Level:

    PREPARATORY PERIOD
    WEEK 1

    WEEKLY REPETITIONS : 210
    DISTRIBUTION OF REPETITIONS : Classical 20%Assistance 80%

    Day 1
    Snatch 80% 3r x 2s, 80% 2r
    Power Clean 80% 3r x 3s, 75% 3r x 4s
    Jerk From Rack 80% 3r, 80% 2r x 2s
    Front Squat 80% 3r, 85% 2r, 80% 3r x 3s, 80% 2r
    Rumanian Pull 80% 3r x 4s
    Group 1
    Group 2
    Group 3

    Day 2
    Clean 80% 3r x 2s
    Power Snatch 80% 3r x 2s, 75% 3r x 3s, 75% 2r
    Snatch Balance 80% 3r x 3s, 75% 3r x 4s
    Clean Pull 80% 3r, 85% 3r x 3s, 80% 3r, 80% 2r
    Back Squat 80% 3r, 85% 2r, 80% 3r x 4s
    Group 1
    Group 2
    Group 3

    Day 3
    Snatch From Knee 80% 3r, 75% 3r x 2s
    Clean & Jerk 80%[2+1], 80%[1+2], 80%[2+1], 80%[1+2], 80%[1+1]
    Snatch Pull 80% 3r, 85% 3r x 3s, 80% 3r, 80% 2r,
    Front Squat 80% 3r, 85% 2r, 80% 3r x 4s
    Good Morning 80% 3r x 3s, 80% 2r x 2s
    Group 1
    Group 2
    Group 3


    Group 1 Group 2 Group 3
    Bench Press Sit Ups Hyperextension
    Press Behind Neck Leg Raises Back Raises
    Dumbell Press Crunches





    PREPARATORY PERIOD
    WEEK 2

    WEEKLY REPETITIONS : 210
    DISTRIBUTION OF REPETITIONS :Classical 20% Assistance 80%

    Day 1
    Snatch 80% 3r, 85% 2r, 80% 3r
    Power Clean 80% 3r, 85% 2r x 3s, 75% 3r x 4s
    Jerk From Rack 80% 3r, 85% 2r, 80% 2r
    Front Squat 80% 3r, 90% 2r, 85% 2r, 80% 3r x 3s
    Rumanian Pull 80% 3r, 85% 2r, 80% 3r, 80% 2r x 2s
    Group 1
    Group 2
    Group 3

    Day 2
    Clean 80% 2r, 85% 2r, 80% 2r
    Power Snatch 80% 3r, 85% 2r x 3s, 80% 2r, 75% 3r x 2s
    Snatch Balance 80% 3r, 85% 2r x 3s, 75% 3r x 4s
    Clean Pull 80% 3r, 90% 2r, 85% 2r, 90% 2r, 85% 2r, 80% 3r x 2s
    Back Squat 80% 3r, 90% 2r, 85% 2r, 90% 2r, 85% 2r, 80% 3r x 2s
    Group 1
    Group 2
    Group 3

    Day 3
    Snatch From Knee 80% 3r, 85% 2r, 80% 2r x 2s
    Clean & Jerk 80%[2+1], 85%[1+2], 85%[2+1], 80%[1+2]
    Snatch Pull 80% 3r, 90% 2r, 85% 2r, 80% 3r x 2s, 80% 2r x 2s
    Front Squat 80% 3r, 90% 2r, 85% 2r, 90% 2r, 85% 2r, 80% 3r x 2s
    Good Morning 80% 3r, 85% 2r x 3s, 80% 2r x 2s
    Group 1
    Group 2
    Group 3


    Group 1 Group 2 Group 3
    Bench Press Sit Ups Hyperextension
    Press Behind Neck Leg Raises Back Raises
    Dumbell Press Crunches




    PREPARATORY PERIOD
    WEEK 3

    WEEKLY REPETITIONS : 180
    DISTRIBUTION OF REPETITIONS : Classical 20% Assistance 80%

    Day 1
    Snatch 80% 2r, 90% 1r, 85% 2r, 80% 2r
    Power Clean 80% 3r, 90% 1r, 85% 2r, 80% 3r x 4s
    Jerk From Rack 80% 2r, 90% 1r, 85% 1r, 80% 2r
    Front Squat 80% 3r, 90% 1r, 95% 1r, 85% 2r, 90% 1r, 80% 3r x 2s
    Rumanian Pull 80% 3r, 90% 1r, 85% 2r, 80% 3r, 80% 2r
    Group 1
    Group 2
    Group 3

    Day 2
    Clean 80% 2r, 90% 1r, 85% 1r, 80% 2r
    Power Snatch 80% 3r, 90% 1r, 85% 2r, 80% 3r x 2s, 80% 2r
    Snatch Balance 80% 3r, 90% 1r, 85% 2r, 90% 1r, 85% 2r, 80% 3r x 3s
    Clean Pull 80% 3r, 90% 2r, 95% 1r, 85% 2r, 80% 3r x 2s
    Back Squat 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r, 80% 2r x 2s
    Group 1
    Group 2
    Group 3

    Day 3
    Snatch From Knee 80% 2r, 90% 1r, 85% 2r, 80% 2r
    Clean & Jerk 80%[2+1], 90%[1+1], 85%[1+2], 80%[1+1]
    Snatch Pull 80% 3r, 90% 2r, 95% 1r, 85% 2r, 80% 3r, 80% 2r x 2s
    Front Squat 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r x 2s, 80% 2r
    Good Morning 80% 3r, 90% 1r, 85% 2r, 80% 3r, 80% 2r
    Group 1
    Group 2
    Group 3


    Group 1 Group 2 Group 3
    Bench Press Sit Ups Hyperextension
    Press Behind Neck Leg Raises Back Raises
    Dumbell Press Crunches




    PREPARATORY PERIOD
    WEEK 4

    WEEKLY REPETITIONS : 210
    DISTRIBUTION OF REPETITIONS : Classical 20%Assistance 80%

    Day 1
    Snatch 80% 3r, 85% 2r, 80% 3r
    Power Clean 80% 3r, 85% 2r x 3s, 75% 3r x 4s
    Jerk From Rack 80% 3r, 85% 2r, 80% 2r
    Front Squat 80% 3r, 90% 2r, 85% 2r, 80% 3r x 3s
    Rumanian Pull 80% 3r, 85% 2r, 80% 3r, 80% 2r x 2s
    Group 1
    Group 2
    Group 3

    Day 2
    Clean 80% 2r, 85% 2r, 80% 2r
    Power Snatch 80% 3r, 85% 2r x 3s, 80% 2r, 75% 3r x 2s
    Snatch Balance 80% 3r, 85% 2r x 3s, 75% 3r x 4s
    Clean Pull 80% 3r, 90% 2r, 85% 2r, 90% 2r, 85% 2r, 80% 3r x 2s
    Back Squat 80% 3r, 90% 2r, 85% 2r, 90% 2r, 85% 2r, 80% 3r x 2s
    Group 1
    Group 2
    Group 3

    Day 3
    Snatch From Knee 80% 3r, 85% 2r, 80% 2r x 2s
    Clean & Jerk 80%[2+1], 85%[1+2], 85%[2+1], 80%[1+2]
    Snatch Pull 80% 3r, 90% 2r, 85% 2r, 80% 3r x 2s, 80% 2r x 2s
    Front Squat 80% 3r, 90% 2r, 85% 2r, 90% 2r, 85% 2r, 80% 3r x 2s
    Good Morning 80% 3r, 85% 2r x 3s, 80% 2r x 2s
    Group 1
    Group 2
    Group 3


    Group 1 Group 2 Group 3
    Bench Press Sit Ups Hyperextension
    Press Behind Neck Leg Raises Back Raises
    Dumbell Press Crunches




    PREPARATORY PERIOD
    WEEK 5

    WEEKLY REPETITIONS : 180
    DISTRIBUTION OF REPETITIONS : Classical 20% Assistance 80%

    Day 1
    Snatch 80% 2r, 90% 1r, 85% 2r, 80% 2r
    Power Clean 80% 3r, 90% 1r, 85% 2r, 80% 3r x 4s
    Jerk From Rack 80% 2r, 90% 1r, 85% 1r, 80% 2r
    Front Squat 80% 3r, 90% 1r, 95% 1r, 85% 2r, 90% 1r, 80% 3r x 2s
    Rumanian Pull 80% 3r, 90% 1r, 85% 2r, 80% 3r, 80% 2r
    Group 1
    Group 2
    Group 3

    Day 2
    Clean 80% 2r, 90% 1r, 85% 1r, 80% 2r
    Power Snatch 80% 3r, 90% 1r, 85% 2r, 80% 3r x 2s, 80% 2r
    Snatch Balance 80% 3r, 90% 1r, 85% 2r, 90% 1r, 85% 2r, 80% 3r x 3s
    Clean Pull 80% 3r, 90% 2r, 95% 1r, 85% 2r, 80% 3r x 2s
    Back Squat 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r, 80% 2r x 2s
    Group 1
    Group 2
    Group 3

    Day 3
    Snatch From Knee 80% 2r, 90% 1r, 85% 2r, 80% 2r
    Clean & Jerk 80%[2+1], 90%[1+1], 85%[1+2], 80%[1+1]
    Snatch Pull 80% 3r, 90% 2r, 95% 1r, 85% 2r, 80% 3r, 80% 2r x 2s
    Front Squat 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r x 2s, 80% 2r
    Good Morning 80% 3r, 90% 1r, 85% 2r, 80% 3r, 80% 2r
    Group 1
    Group 2
    Group 3


    Group 1 Group 2 Group 3
    Bench Press Sit Ups Hyperextension
    Press Behind Neck Leg Raises Back Raises
    Dumbell Press Crunches




    PREPARATORY PERIOD
    WEEK 6

    WEEKLY REPETITIONS : 210
    DISTRIBUTION OF REPETITIONS : Classical 20% Assistance 80%

    Day 1
    Snatch 80% 3r, 90% 1r, 95% 1r, 80% 3r
    Power Clean 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r x 4s, 80% 2r
    Jerk From Rack 80% 3r, 90% 1r, 95% 1r, 85% 2r,
    Front Squat 80% 3r, 90% 1r, 100% 1r, 85% 2r, 80% 3r x 3s
    Rumanian Pull 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r, 80% 2r
    Group 1
    Group 2
    Group 3

    Day 2
    Clean 80% 2r, 90% 1r, 95% 1r, 85% 2r
    Power Snatch 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r x 2s, 80% 2r x 2s
    Snatch Balance 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r x 4s, 80% 2r
    Clean Pull 80% 3r, 90% 2r, 100% 1r, 85% 2r,80% 3r x 3s
    Back Squat 80% 3r, 90% 1r, 100% 1r, 85% 2r, 80% 3r x 2s, 80% 2r x 2s
    Group 1
    Group 2
    Group 3

    Day 3
    Snatch From Knee 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 2r
    Clean & Jerk 80%[2+1], 90%[1+1], 95%[1+1], 85%[1+2], 80%[1+1]
    Snatch Pull 80% 3r, 90% 2r, 100% 1r, 85% 2r, 80% 3r x 3s
    Front Squat 80% 3r, 90% 2r, 100% 1r, 85% 2r, 80% 3r x 3s
    Good Morning 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r x 2s
    Group 1
    Group 2
    Group 3


    Group 1 Group 2 Group 3
    Bench Press Sit Ups Hyperextension
    Press Behind Neck Leg Raises Back Raises
    Dumbell Press Crunches




    PREPARATORY PERIOD
    WEEK 7

    WEEKLY REPETITIONS : 180
    DISTRIBUTION OF REPETITIONS : Classical 20% Assistance 80%

    Day 1
    Snatch 80% 3r, 90% 1r, 100%, 85% 2r
    Power Clean 80% 3r, 90% 1r, 100% 1r, 85% 2r, 95% 1r, 85% 2r, 90% 1r, 85% 2r, 80% 3r, 80% 2r
    Jerk From Rack 80% 2r, 90% 1r, 95% 1r, 85% 2r
    Front Squat 80% 3r, 90% 1r, 100% 1r, 85% 2r, 100% 1r, 85% 2r, 80% 2r x 2s
    Rumanian Pull 80% 3r, 90% 1r, 100% 1r, 85% 2r, 80% 3r, 80% 2r
    Group 1
    Group 2
    Group 3

    Day 2
    Snatch From Knee 80% 3r, 90% 1r, 85% 1r, 80% 2r
    Clean & Jerk 80%[1+1], 90%[1+1], 100%[1+1], 85%[1+1], 80%[1+1]
    Snatch Pull 80% 3r, 90% 2r, 100% 1r, 85% 2r, 80% 3r, 80% 2r x 2s
    Front Squat 80% 3r, 90% 2r, 100% 1r, 85% 2r, 80% 3r, 80% 2r x 2s
    Good Morning 80% 3r, 90% 1r, 100% 1r, 80% 3r x 2s
    Group 1
    Group 2
    Group 3

    Day 3
    Power Clean 80% 2r, 90% 1r x 2s, 85% 2r
    Power Snatch 80% 3r, 90% 1r x 2s, 85% 2r, 80% 3r x 2s
    Snatch Balance 80% 3r, 90% 1r x 3s, 85% 2r, 90% 1r, 80% 3r x 3s
    Clean Pull 80% 3r, 90% 2r, 100% 1r, 85% 2r, 80% 3r x 3s
    Back Squat 80% 3r, 90% 1r, 100% 1r, 85% 2r, 90% 1r, 85% 2r, 80% 2r x 2s
    Group 1
    Group 2
    Group 3


    Group 1 Group 2 Group 3
    Bench Press Sit Ups Hyperextension
    Press Behind Neck Leg Raises Back Raises
    Dumbell Press Crunches




    COMPETITION PERIOD
    WEEK

    Weekly Repetitions : 180
    Distribution Of Repetitions : Classical 30% Assistance 70%

    DAY 1
    Snatch 80% 3r, 85% 2r x 2s, 80% 3r
    Power Clean 80% 3r, 85% 2r x 3s, 80% 3r x 2s, 75% 4r
    Jerk From Rack 80% 3r, 85% 2r, 80% 3r
    Front Squat 80% 3r, 85% 2r x 2s, 80% 3r
    Rumanian Pulls 80% 3r, 85% 2r x 3s, 80% 2r x 2s
    Group 1
    Group 2

    DAY 2
    Clean 80% 3r, 85% 2r, 80% 3r
    Power Snatch 80% 3r, 85% 2r x 3s, 80% 3r x 2s, 75% 4r
    Clean Pull 80% 3r, 85% 3r x 4s, 80% 2r x 2s
    Back Squat 80% 3r, 85% 3r x 4s, 80% 2r x 2s
    Group 1
    Group 2
    Group 3

    DAY 3
    Snatch 80% 3r, 85% 2r x 3s, 80% 3r
    Clean & Jerk 80% 2r, 85% 2r x 2s, 80% 2r
    Snatch Pull 80% 3r, 85% 3r x 4s, 80% 2r x 2s
    Front Squat 80% 3r, 85% 2r, 80% 2r x 2s
    Group 1
    Group 2
    Group 3


    Group 1 Group 2 Group 3
    Bench Press Sit Ups Hyperextension
    Press Behind Neck Leg Raises Back Raises
    Dumbell Press Crunches




    COMPETITION PERIOD
    WEEK 9

    Weekly Repetitions : 210
    Distribution Of Repetitions : Classical 30% Assistance 70%

    DAY 1
    Snatch 80% 3r, 85% 2r, 90% 1r x 2s, 85% 2r, 80% 3r x 3s, 80% 2r
    Power Clean 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r x 2s, 80% 3r x 2s, 80% 2r x 2s
    Jerk From Rack 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r
    Front Squat 80% 3r, 85% 3r, 90% 2r x 2s, 85% 2r
    Rumanian Pulls 80% 3r, 85% 3r x 3s, 80% 3r
    Group 1
    Group 2

    DAY 2
    Clean 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r
    Power Snatch 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r x 2s, 80% 3r x 2s, 80% 2r x 2s
    Clean Pull 80% 3r, 85% 3r, 90% 2r x 3s, 85% 2r x 4s, 80% 2r
    Back Squat 80% 3r, 85% 3r, 90% 2r x 3s, 85% 2r x 2s, 80% 3r x 2s
    Group 1
    Group 2
    Group 3

    DAY 3
    Snatch 80% 3r, 85% 2r, 90% 1r, 85% 2r x 3s, 80% 3r, 80% 2r
    Clean & Jerk 80% 2r, 85% 2r, 90% 1r x 3s, 85% 2r
    Snatch Pull 80% 3r, 85% 3r, 90% 2r x 3s, 85% 2r x 4s, 80% 2r
    Front Squat 80% 3r, 85% 3r, 90% 2r, 85% 2r
    Group 1
    Group 2
    Group 3


    Group 1 Group 2 Group 3
    Bench Press Sit Ups Hyperextension
    Press Behind Neck Leg Raises Back Raises
    Dumbell Press Crunches




    COMPETITION PERIOD
    WEEK 10

    Weekly Repetitions : 180
    Distribution Of Repetitions : Classical 30% Assistance 70%

    DAY 1
    Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 85% 2r
    Power Clean 80% 3r, 85% 2r, 90% 1r, 95% 1r, 80% 3r x 4s
    Jerk From Rack 80% 3r, 85% 2r, 90% 1r x 3s
    Front Squat 80% 3r, 85% 3r, 90% 2r, 95% 1r, 100% 1r
    Rumanian Pulls 80% 3r, 85% 2r x 5s
    Group 1
    Group 2

    DAY 2
    Clean 80% 3r, 85% 2r, 90% 1r x 3s
    Power Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 85% 2r, 80% 3r x 3s
    Clean Pull 80% 3r, 85% 3r, 90% 2r, 95% 2r, 100% 1r, 90% 2r x 3s
    Back Squat 80% 3r, 85% 3r, 90% 2r, 95% 1r, 100% 1r, 85% 3r, 80% 3r x 2s
    Group 1
    Group 2
    Group 3

    DAY 3
    Snatch 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r, 80% 2r
    Clean & Jerk 80% 2r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 90% 1r
    Snatch Pull 80% 3r, 85% 3r, 90% 2r, 95% 2r, 100% 2r, 90% 2r x 3s
    Front Squat 80% 3r, 85% 2r, 90% 2r x 2s
    Group 1
    Group 2
    Group 3


    Group 1 Group 2 Group 3
    Bench Press Sit Ups Hyperextension
    Press Behind Neck Leg Raises Back Raises
    Dumbell Press Crunches




    COMPETITION PERIOD
    WEEK 11

    Weekly Repetitions : 150
    Distribution of Repetitions : Classical 50% Assistance 50%

    DAY 1
    Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 80% 3r x 3s
    Clean & Jerk 80% 2r, 85% 2r, 90% 1r x 3s, 85% 2r, 80% 2r x 2s
    Front Squat 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r, 80% 3r x 2s, 80% 2r
    Group 1
    Group 2
    Group 3

    DAY 2
    Power Snatch 80% 3r, 85% 2r, 90% 1r x 2s, 85% 2r, 80% 3r x 4s, 80% 2r
    Pwr Clean & Pwr Jerk 80% 2r, 85% 2r, 90% 1r, 95% 1r, 85% 2r x 2s, 80% 2r x 2s
    Snatch Pull 80% 3r, 90% 2r, 100% 1r, 85% 2r
    Group 1
    Group 2
    Group 3

    DAY 3
    Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 80% 2r x 3s
    Clean & Jerk 80% 2r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 90% 1r, 80% 2r
    Group 1
    Group 2
    Group 3


    Group 1 Group 2 Group 3
    Bench Press Sit Ups Hyperextension
    Press Behind Neck Leg Raises Back Raises
    Dumbell Press Crunches




    COMPETITION TAPER WEEK
    WEEK 12

    Weekly Repetitions : 100
    Distribution of Repetitions : Classical 50% Assistance 50%

    DAY 1
    Snatch 80% 3r, 85% 2r, 90% 1r, 80% 3r
    Clean & Jerk 80% 2r, 85% 2r, 90% 1r, 80% 2r
    Group 1
    Group 2
    Group 3

    DAY 2
    Snatch 80% 3r, 85% 2r, 80% 3r x 2s
    Clean & Jerk 80% 2r, 85% 2r x 2s, 80% 2r
    Front Squat 80% 3r, 90% 2r, 85% 2r, 80% 3r x 3s
    Group 1
    Group 2
    Group 3

    DAY 3
    Power Snatch 80% 3r x 5s
    Pwr Clean & Split Jerk 80% 2r x 5s
    Group 1
    Group 2
    Group 3

    DAY 4 COMPETITION


    Group 1 Group 2 Group 3
    Bench Press Sit Ups Hyperextension
    Press Behind Neck Leg Raises Back Raises
    Dumbell Press Crunches

  8. #8
    Senior Member Meat_Head's Avatar
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    Originally posted by unshift
    if anything, olympic lifting will HELP your recovery. most olympic lifters can lift 5-6 times a week because the moves stress the central nervous system more than create muscular hypertrophy. i would strongly suggest them... i noticed that in ~3 weeks my max BENCH PRESS went up over 20lbs after starting incoroporating olympic lifts into my routine, and keeping the chest routine exactly the same. they definitely help out with adding strength
    The olympic lifters who train 5-6 days a week are usually competitors who have been lifting for years and include many many recovery tecniques into their training, sometimes including anabolics. Many are 'paid' to lift, and train almost excusively with olympic lifts, or similar lifts, they don't train for hypertrophy or anything aside from maximizing their snatch and clean and jerk.

    Besides, the reason I don't want to include them into this routine is because they stress the nervous system to much. Going to failure on almost every set on a fullbody routine done twice a week isn't exactly easy on the CNS. I'm pushing the bounds of my body with the routine already, and because of that, I should have no trouble growing and getting stronger.

    I'm not meaning to sound rude, if I do, I'm just saying what makes sense to me.
    Last edited by Meat_Head; 08-02-2003 at 01:43 PM.

  9. #9
    Senior Member Meat_Head's Avatar
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    About the above posted routine

    I agree, that's a good routine that will make you alot stronger and isn't pushing the body into overtraining for most people.

    But does it help me meet my goals faster than the other routine?

    Hardly. If I wanted to push my olympic lifts up, I would do it. Its not rocket science, especially for an intermediate lifter such as myself. I have no doubt in my mind that I could push my snatch and clean and jerk up both 40 or 50lbs in a matter of months. But that isn't what I want, not right now at least.

    And they do stress certain muscle groups VERY much. Almost every exercise in that routine stresses the posterior chain HARD. Those muscles happen to be some of the biggest muscles in the body. The reason most olympic routines aren't as hard to overtrain on is because they cut out almost completely the eccentric part of the rep, and are mostly singles, doubles, and triples.

  10. #10
    Senior Member unshift's Avatar
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    just do them

    you don't have to do 999999lbs... i clean and jerk 100-135lbs a few times for warmups every day, that's really about it. just doing the movement itself is very helpful

  11. #11
    Senior Member Meat_Head's Avatar
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    Originally posted by unshift
    just do them

    you don't have to do 999999lbs... i clean and jerk 100-135lbs a few times for warmups every day, that's really about it. just doing the movement itself is very helpful
    I do them to warm up but not for strength. I can maintain my form while getting stronger in them through other exercises.

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