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my own approach to olympic lifting

dirkdiggler81		my own approach to olympic lifting	26-12-2009 @ 14:11
Member 983, 4 posts	This is how i got to achieving a 90kg snatch and 110 c+j within the space of one year at 70kg bodyweight, whilst only practising the olympic lifts. This will involve training every day. This is an appproach that involves constantly decreasing and increasing the weight of the bar. First of all we are going to assume that you know your 1rep max for the deadlift. You will start with 85% off this weight for the c+j(or as close as you can get). Now for the snatch you will be using 20% less weight. Now to begin with as stated your using 85% of your deadlift weight. You will be doing 10 singles, doing as much of a c+j as possible the reps will be spaced are to be spaced one minute apart. I would further like to point out that the bar should be dropped to the floor and not lowered. Obviously with this kind of weight you will not come close to achieving the lift. You will do the same with the snatch again 10 lifts spaced a minute apart but with 20% less weight. Every day you will decresing the weight by 1kg and doing 1 more repetion with both exercises making sure you rest a minute between lifts. This is done until you can succesfully achieve a full session of c+jerks and snatches. Once you have achieved this its time to start to doing fewer reps and incresing the weight on the bar increase the weight on the bar by 1kg for both exercises and do l less rep, you will doing thiss until you are performing 10 singles of your previous starting weight. Repeat the process of increasing reps and decreasing weight, and increasing weight and reducing reps, until you are able to clean and jerk 85% of your starting deadlift max and around 20% less weight for the snatch. It took me a year to do this, and prior to starting i had one years lifting experience. This is much more benefitial to a begginer or a novice lifter than to someone with several years experience.

Tony		...	26-12-2009 @ 14:44
Is partial to the odd bender. Member 6, 10239 posts SQ 280, BP 192.5, DL 317.5 790.0 kgs @ 102kgs Eq	LOL, I can't clean and jerk even 50% of my deadlift.

drew		...	26-12-2009 @ 14:48
I thought Joplin choked on a sandwich? Member 616, 8404 posts SQ 180, BP 130, DL 220 530.0 kgs @ 78.8kgs UnEq	It would take me 87 weeks before I could press it above my head. Let alone with good oly form

MrSmall		...	26-12-2009 @ 14:51
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230 515.0 kgs @ 85kgs UnEq	I would be nailing 90 singles with 85kg in 3 months with 3 months of failing anything up to 175kg clean let alone jerk. This would not work for anyone who isn't a complete novice with anything over 90-100kg deadlift.

dirkdiggler81		...	26-12-2009 @ 14:53
Member 983, 4 posts	well i did make rapid progress but as someone relatively new to liftng thats to be expected. The percentage i stated was for someone new or relatively new to lifting. I really wouldnt expect anyone who has a 3 times bodyweight deadlift to achieve anything like that figure lol

MrSmall		...	26-12-2009 @ 15:04
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230 515.0 kgs @ 85kgs UnEq	dirkdiggler81 said:well i did make rapid progress but as someone relatively new to liftng thats to be expected. The percentage i stated was for someone new or relatively new to lifting. I really wouldnt expect anyone who has a 3 times bodyweight deadlift to achieve anything like that figure lol Say, an absolute rank beginner has a 100kg deadlift (I started with this). You're telling me to do 10 attempts of an 85 clean and jerk which I can just about do now at 200kg deadlift (unrelated). If this fails, next session do 11 attempts at 84clean and jerk, and so on. If I am pulling 100kg absolute max then say 50kg clean and jerk would be reasonable. 35 kilos less, then, than what we are trying to do. So I would be doing 45 singles at 50kg having failed everything for the last 3 months training every two days. Not even mentioned the snatch yet. Did you ACTUALLY consciously do this to get to 110 c+j and 90 snatch?

dirkdiggler81		...	26-12-2009 @ 15:46
Member 983, 4 posts	MrSmall said: Say, an absolute rank beginner has a 100kg deadlift (I started with this). You're telling me to do 10 attempts of an 85 clean and jerk which I can just about do now at 200kg deadlift (unrelated). If this fails, next session do 11 attempts at 84clean and jerk, and so on. If I am pulling 100kg absolute max then say 50kg clean and jerk would be reasonable. 35 kilos less, then, than what we are trying to do. So I would be doing 45 singles at 50kg having failed everything for the last 3 months training every two days. Not even mentioned the snatch yet. Did you ACTUALLY consciously do this to get to 110 c+j and 90 snatch? Yes prior to starting this i had 132kg deadlift, i had some experience lifting prior to this but nothing particularly heavy. The point of this being to develop leg strength along the way, and the reduction in loads lifted is to gradually get used to lifting at greater speed, which helps to gradually used to the technique invloved in olympic lifting. I would say that at a complete novice to lifting ie no experience whatsoever would be able to deadlift 1.3 times bodyweight, a body weight clean and jerk, just as an example, i belive is nothing really and a novice should be able to achieve this pretty quickly.

MattGriff		...	26-12-2009 @ 17:51
Member 194, 3976 posts	If I could c&J 85% of my deadlift I would hold the c&j 105+ WR i would be so cool then!

lil_lee		...	27-12-2009 @ 01:04
anti-social, except when needs help to put suit on Member 607, 2803 posts	not being a funny c**t here but did u not think where you could of got if you had followed a tried and tested oly plan? now dnt quote me on this but im sure shaun clegg only trained for about a year serious oly stuff n hes set records albeit he had a plan and proper lifters teaching him... its hard to tell now but if u folow a proper program and see if u can make the same percentage improvment in a shade of the time....

mishima		...	27-12-2009 @ 12:37
pink french superstar beard Member 26, 4030 posts SQ 190, BP 0, DL 205 395.0 kgs @ 75kgs UnEq	What a bunch of bo***cks!

FatHubble		...	27-12-2009 @ 13:49
a.k.a. Kick Ass Show Joe Member 526, 1071 posts	Post Edited: 27.12.2009 @ 13:55 PM by FatHubble Never seen anything like this before Sounds like a waste of time to me IMO. Do you want to compete in the sport ??

Wayne_Cowdrey		...	27-12-2009 @ 14:15
Still got a little bit of strength Member 400, 22990 posts	If I tried to perform a clean & jerk with 85% of my max dead lift all that would occur would be a moderately speedy dead lift, maybe with a little shrug at the top! How is that clean & jerk training???

Wayne_Cowdrey		...	27-12-2009 @ 14:19
Still got a little bit of strength Member 400, 22990 posts	In fact I probably wouldn't even be able to keep hold of it double overhand.

Boar		...	27-12-2009 @ 14:23
Nothing left in the tank. Member 5, 25597 posts Administrator	surrly dirk is andy littler having a bit of fun ? both top level shaggers ...

lil_lee		...	27-12-2009 @ 14:29
anti-social, except when needs help to put suit on Member 607, 2803 posts	Boar said:surrly dirk is andy littler having a bit of fun ? both top level shaggers ... now you mention this boar :/

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