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weightlifting routine/programme

moz		weightlifting routine/programme	14-03-2010 @ 10:51
Feasting on humble pie. Member 51, 1692 posts SQ 227.5, BP 185, DL 272.5 685.0 kgs @ 90.4kgs UnEq	As Im now getting well into the olympic lifts I need to devise a routine/programme as Im just doing what ever I feel like when I go in the gym. Maybe one of the Oly boys could help me out? I wonna lift around 5-6 days a week. dont wonna do to many back squats or deadlifts because they really aggravate my lower back. my best lifts atm are: snatch 72.5 C+J 90 jerk from racks 110 front squat 120 back squat 180 deadlift 240 Ive got 8 weeks until my 1st weightlifting comp. help please fellas

moz		...	14-03-2010 @ 10:53
Feasting on humble pie. Member 51, 1692 posts SQ 227.5, BP 185, DL 272.5 685.0 kgs @ 90.4kgs UnEq	forgot to add Im going down to the 85kg class. Bw at the moment is 88kg. wouldnt mind a bit of cardio aswel while the weights are so low

kev		...	14-03-2010 @ 11:42
u75kg World Powerlifting Champion. Member 601, 3067 posts SQ 222.5, BP 177.5, DL 272.5 672.5 kgs @ 80kgs UnEq	moz said: Im just doing what ever I feel like when I go in the gym. thats pretty much wot most oly lifters do mate. to sum degree anyway, instinctive training for the win.. my aproach wud be this.. you need to hit the snatch as often as poss, hang snatches, block snatches, power snatches and full snatches (full snatch twice per wk). so theres 4/5 snatch sessions per week. seeing as your 8wks out from comp you want to be hiting tripples and doubles. cleans you dont need quite as often as there much more zapping and they take a litle longer to recover from. power cleans are a great exercise for strength and explosive power so make sure you get them in there. im also not a big fan of reps on the cleans, imo light doubles and sets of heavy singles are the key. you can jerk 20kg more than you can c&j so obviously you dont need to worry about jerking too much. then theres the pulls & squats. these are the building blocks mate. f**king lots & lots of these need to be done. and variety again is great, it also keeps you from going stale. back squat one session, fronts the next etc. pulls to knee, pulls from knee and full pulls... so basically each session should look like this. one snatch movement a clean or overhead movement pull & or squat movement is that any help moz? or are you looking for a solid routine to follow? now i think about it i have some old ones i used to do if you want me to email em to you?

Wigan		...	14-03-2010 @ 12:39
a cynical old scrote Member 68, 6947 posts SQ 255, BP 132.5, DL 250 637.5 kgs @ 110kgs UnEq	Listen to what Kev says, he talks a lot of sense!!

moz		...	14-03-2010 @ 19:03
Feasting on humble pie. Member 51, 1692 posts SQ 227.5, BP 185, DL 272.5 685.0 kgs @ 90.4kgs UnEq	Cheers Kev. I was pretty much lifting right then. I snatch every session and C+J every other session. squats are done after the technical lifts and I do pulls last. only thing I dont do ATM is power snatchs and power cleans because I didnt want my snatch and clean to become lazy and do these instead of 'proper' lift. you, young mr Clegg or Alex will have to show me how to do them. Btw Alex won british school boys yesterday but missed the british record C+J again.

JimmyHazard		...	14-03-2010 @ 19:10
Member 1138, 125 posts SQ 200, BP 110, DL 205 515.0 kgs @ 100kgs UnEq	Alright buddie, i'm an oly lifter too. what competition are you doing mate? how long you been oly liftig for cause their some decent lifts. Kev is right in what he says but make sure you get in a couple of power sessions as well mate. Jimmer

moz		...	14-03-2010 @ 19:25
Feasting on humble pie. Member 51, 1692 posts SQ 227.5, BP 185, DL 272.5 685.0 kgs @ 90.4kgs UnEq	JimmyHazard said:Alright buddie, i'm an oly lifter too. what competition are you doing mate? how long you been oly liftig for cause their some decent lifts. Kev is right in what he says but make sure you get in a couple of power sessions as well mate. Jimmer Im an ex powerlifter mate and Ive been Oly lifting around 8/10 weeks (ish). Im doing Northern seniors. Another question then, which exercises are really Important others not so? I rarely do high pulls, I deadlift every 10 days or so but plan on doing them @ around 60-70% for 3s to save my back, back squat twice a week, front 3 times a week. should I try some stiff legged deads? I was thinking keep it simple for now?

JimmyHazard		...	14-03-2010 @ 19:33
Member 1138, 125 posts SQ 200, BP 110, DL 205 515.0 kgs @ 100kgs UnEq	Post Edited: 14.03.2010 @ 19:35 PM by JimmyHazard moz said: Im an ex powerlifter mate and Ive been Oly lifting around 8/10 weeks (ish). Im doing Northern seniors. Another question then, which exercises are really Important others not so? I rarely do high pulls, I deadlift every 10 days or so but plan on doing them @ around 60-70% for 3s to save my back, back squat twice a week, front 3 times a week. should I try some stiff legged deads? I was thinking keep it simple for now? To be honest mate i rarely do stiff legs but other people might disagree on that, i do snatch grip pulls 1 day and clean grip pulls another, make sure you get them in, cause the better the pull the better the set up for the rest of the lift. but do both types of lift. just at the end of the session do 4 or 5 sets of 3 reps roughly 20kg over your best lift of whichever grip your using. if you can, then do more. My routine usually consists of: Monday: snatch, snatch from hang, snatch pulls and back squats. Friday: C&j, cleans from hang, clean pulls, jerk off stands and front squats.

Wigan		...	15-03-2010 @ 12:48
a cynical old scrote Member 68, 6947 posts SQ 255, BP 132.5, DL 250 637.5 kgs @ 110kgs UnEq	Wouldnt really bother with stiff leggeds, unless you're doing them for a specific reason (ie bad back issues). Definitely pull 2 to 3 times per week, and no harm in keeping the deadlift in once a fortnight either. Not sure about squatting 5 times a week though, seems a bit of overload to me. I'd drop it to squatting 3 times a week and get some quality in rather than quantity. If you are squatting seriously 5 times a week then you'll be too knakcered to do your other lifts to their optimum. You're about 8 weeks out from your comp, so no harm in slotting some power movements in for the next 3-5 weeks, probably 3's would b the best bet.

Kelvin		...	16-03-2010 @ 16:43
New lemon on the block Member 817, 73 posts	Hi mate, im probly not the best person to give you advise but im starting somthing new which is push days(squats,jerks,pushpress... etc) on mon-wed , then pull days(snatch, clean,deadlift etc..) on tue- thurs with both full lifts done on saturday.prety basic, Its how the USA olympic team split their training aparently.

Rusev		...	18-03-2010 @ 19:53
Can still nail the snatch Member 168, 758 posts SQ 205, BP 90, DL 202.5 497.5 kgs @ 74kgs UnEq	Post Edited: 18.03.2010 @ 19:55 PM by Rusev personally i would keep it simple and doing proper heavy snatch and cj on same day is hard (well at my age) and i know you now quite a teanager so.......... day one snatch 3x3- 4x2-1 snatch pull 6x3 day two clean and jerk 5x2-1 front squat 3x3 day three back squat 5x5-3 clean pull 6x3 deadlift 3x3-2 options if f**ked or want change day 1 power snatch instead (5x5) for speed and weight loss day 2 power clean (and jerk) same (5x5) or light cleans 5x3 day 3 clean pull just do same weight as doing on cleans miss deads out cardio wise do 20 mins low resistance bike as warm up or 20 plus to cool down

moz		...	20-03-2010 @ 19:08
Feasting on humble pie. Member 51, 1692 posts SQ 227.5, BP 185, DL 272.5 685.0 kgs @ 90.4kgs UnEq	Kelvin said:Hi mate, im probly not the best person to give you advise but im starting somthing new which is push days(squats,jerks,pushpress... etc) on mon-wed , then pull days(snatch, clean,deadlift etc..) on tue- thurs with both full lifts done on saturday.prety basic, Its how the USA olympic team split their training aparently. that sounds like an excellent plan! I'll give this a go

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