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Thread: my powerlifting/olympic lifting routine, please advise

  1. #1
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    my powerlifting/olympic lifting routine, please advise

    hi
    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.

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

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

    Thursday
    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
    thanks

  2. #2
    Baby Seal Clubber ElPietro's Avatar
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    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.
    Deadlifts are like women, they'll hurt you everytime, but they'll also make you a man. - Me

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  3. #3
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    hi
    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

  4. #4
    Mint
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    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.
    "To make a big training like Dimas, you can not be a pussy." - Christos Iakovou

    prepare yourself, because it's a big training

    Turnin nothin into somethin, is God work
    And you get nothin without struggle and hard work

    Think like a man of action, act like a man of thought. - Henri Bergson.

  5. #5
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    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

  6. #6
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    is this the snatch squat?
    http://exrx.net/WeightExercises/Olym...headSquat.html
    basically snatch the bar up there and then squat with the bar overhead?

  7. #7
    Mint
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    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.
    "To make a big training like Dimas, you can not be a pussy." - Christos Iakovou

    prepare yourself, because it's a big training

    Turnin nothin into somethin, is God work
    And you get nothin without struggle and hard work

    Think like a man of action, act like a man of thought. - Henri Bergson.

  8. #8
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    ok
    just got done with olympic session
    Clean + jerk
    Clean to front squats
    Snatches
    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
    60kg
    Cleaned the bar, then 1 jerk left leg forward, 1 jerk right leg forward (so i work both legs)

    70kg
    1 rep with left leg jerk

    70kg
    1 rep with right leg jerk

    60kg
    clean then jerk with each leg

    65kg
    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!!!

  9. #9
    eek... it's lil' Fixation! fixationdarknes's Avatar
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    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.
    Lifting Journal
    Age: 20, Height: 5'7", Weight: 165, Deadlift: 405, 9.5" Squat: 230 x 10, Bench: 195 (3x5)

    Quote Originally Posted by fatrb38
    I try to visualize that my girlfriend is under the weight and I have to push the weight up to save her. Of course it doesn't work and I just laugh as I think about the weight slowly crushing her bones. Then I remember it's me under the weight and give 200% effort to push it back up.

  10. #10
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    thanks for the advise bro
    body weight - 150 lbs
    Bench press 9 rep max - 80kg
    Clean and jerk 2 rep max - 70kg
    (Will update other stats later soon)

  11. #11
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    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.
    body weight - 150 lbs
    Bench press 9 rep max - 80kg
    Clean and jerk 2 rep max - 70kg
    (Will update other stats later soon)

  12. #12
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    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)
    5,5,5,5,5
    (last week was 6,5,5,4,3,2,)

    close grip bench 55kg (121lbs)
    5,5,5,5
    (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

    now...
    stfu and deadlift ...or bench, wotever
    body weight - 150 lbs
    Bench press 9 rep max - 80kg
    Clean and jerk 2 rep max - 70kg
    (Will update other stats later soon)

  13. #13
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    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
    body weight - 150 lbs
    Bench press 9 rep max - 80kg
    Clean and jerk 2 rep max - 70kg
    (Will update other stats later soon)

  14. #14
    eek... it's lil' Fixation! fixationdarknes's Avatar
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    10kg is a big difference IMO.

    Do you have a journal?
    Last edited by fixationdarknes; 10-30-2005 at 05:46 PM.
    Lifting Journal
    Age: 20, Height: 5'7", Weight: 165, Deadlift: 405, 9.5" Squat: 230 x 10, Bench: 195 (3x5)

    Quote Originally Posted by fatrb38
    I try to visualize that my girlfriend is under the weight and I have to push the weight up to save her. Of course it doesn't work and I just laugh as I think about the weight slowly crushing her bones. Then I remember it's me under the weight and give 200% effort to push it back up.

  15. #15
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    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
    body weight - 150 lbs
    Bench press 9 rep max - 80kg
    Clean and jerk 2 rep max - 70kg
    (Will update other stats later soon)

  16. #16
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    found the journal section lol
    body weight - 150 lbs
    Bench press 9 rep max - 80kg
    Clean and jerk 2 rep max - 70kg
    (Will update other stats later soon)

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