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3 way training!

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oldgitIcon3 way training!04-04-2011 @ 11:59 
Member 2305, 3 posts
SQ 225, BP 150, DL 240
615.0 kgs @ 125kgs UnEq
Post Edited: 04.04.2011 @ 12:00 PM by oldgit
i am training to compete in an old style olympic lifting event with IAWA-so standing press 1st, then snatch and c&j-also to enter 3 lift unequipped plift comp and do a 500m indoor row on concept 2000 machine!! it can be done! keeping it simple i am doing 3 non-consec days a week-day1 squat,bench and deadlift, then day2 500m rows and 1x2000m row for endurance and a lying triceps/ez bar curl superset, then day3 standing press,snatch,c&j-in 4 week blocks-3 weeks increasing kg and 4th week deload. for plifts 5/4/3/3 reps deload reps in block1 then 4/3/2/2 reps deload then 3/2/2 reps deload and finally wek12-1 rep x max! training %-70/80/90/60 then 75/85/95/60 then 80/90/60/100% max-just doing 2 work sets after warm-ups. same sets/reps for standing press-but for snatch/c&j-i do cluster sets. 1st 4 week block-2+2,1+1+1,2 then 2 rep deload-next 4 weeks-1+1+1,2,1+1 then 2 reps deload and finally 2,1+1,3rd week delaod 2 reps and week12 1x max. same training % as plifts. for arms superset i do 10 reps 1st blcok then 8 reps then 6 reps in 3rd block. for rowing i do 3x500m at 80% race pace-trying to drop 2-5 seconds each week-then 2x500m at 90% race pace-similar race pace increases and finally last block go as fast as possible for 1 set at 100% race pace-i just look to get a bit quicker over the 2000m during the 12 week block. anyone else do plifting and wlift comps?
baldyIcon...04-04-2011 @ 12:06 
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aka The Scorer
Member 1195, 861 posts
SQ 165, BP 110, DL 232.5
507.5 kgs @ 98kgs UnEq
I was hoping this training would be for a totally other kind of three way.
drewIcon...04-04-2011 @ 12:30 
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I thought Joplin choked on a sandwich?
Member 616, 8405 posts
SQ 180, BP 130, DL 220
530.0 kgs @ 78.8kgs UnEq
The only bit that makes sense to me there's is having a dedicated arms and cardio. Call it what you will but that's what it is

Curls for the win
oldgitIcon...05-04-2011 @ 12:32 
Member 2305, 3 posts
SQ 225, BP 150, DL 240
615.0 kgs @ 125kgs UnEq
drew-what dont you understand-the technical training terms or what? cheers
oldgitIcon...05-04-2011 @ 12:33 
Member 2305, 3 posts
SQ 225, BP 150, DL 240
615.0 kgs @ 125kgs UnEq
Post Edited: 05.04.2011 @ 12:34 PM by oldgit
baldy-thanks for your inciteful reply-i was rather hoping this was a forum for proper wlifters and not the sarcastic t**ts you get on other sites-seems i was wrong
PeteHodgsonIcon...05-04-2011 @ 12:36 
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currently pretty old
Member 677, 10754 posts
SQ 165, BP 125, DL 220
510.0 kgs @ 80kgs UnEq
I think the problem is that the way you have typed it up is very hard to read. Also, you are always gonna get loads of inuendo on here, this place is full of bulls**t. Fact! lol
davycummingsIcon...05-04-2011 @ 13:39 
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he's got betty davis eyes
Member 1684, 6001 posts
SQ 250, BP 186, DL 291
727.0 kgs @ 118kgs UnEq
Your training split sounds interesting, but is a little hard to read.

There are a lot of guys on gere that will be able to offer advice, and perhaps starting a journal and logging your training will make it easier for them to do so.

Aside from the fact that a lot of guys on here are very helpful and know their stuff, there is also a fair bit of messing around that does with it. It is generally in good fun though
LuuuuuukeyIcon...05-04-2011 @ 13:43 
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Hill sprints are fun!
Member 731, 3261 posts
SQ 200, BP 127.5, DL 232.5
560.0 kgs @ 80kgs UnEq
oldgit said:baldy-thanks for your inciteful reply-i was rather hoping this was a forum for proper wlifters and not the sarcastic t**ts you get on other sites-seems i was wrong


Bloody hell, he was only joking!

I thought it was quite funny.
drewIcon...05-04-2011 @ 15:31 
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I thought Joplin choked on a sandwich?
Member 616, 8405 posts
SQ 180, BP 130, DL 220
530.0 kgs @ 78.8kgs UnEq
Luuuuuukey said:
Bloody hell, he was only joking!
I thought it was quite funny.


I also found it amusing


In reference to my point it was 2 fold.

1 the way it was written made it difficult to interpret at a quick friendly let's have a look at this new guys plan way

2 from a quick glance it looked like you were trying to do too many things at the same time. Olympic lifters seem to train the lifts several times a week not just once. The only thing that made sense and seemed logical to me was rocking some curls to get massive guns
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