Hi guys! I would like some adivce on improving my olympic lifts!
I currently implement ;
Deadlifts, Squats, Power Cleans, Bench Press.
I currently do them twice a week, but I had a notion to maybe improve them?
I am at the moment using 4 sets with increasing weight, and using reps of 10,10,10,8.
Now I was thinking to improve them, to maybe try and go heavy as normal, then the next session, use a weight about 75-80% of the maximal weight from previous.
E.G. If I do a 100 kg bench press, then next session do 4 sets 80kg for 8-10 reps?
That's not my routine but saves on the math!
Any views or opinions, or should I just leave it the same?

Thanks guys! Asbo

ASBO

Try a 5X5 programme like Bill Starr's, it's a strength programme based on olympic lifts.

DO:

Practice - repetitions with a broom stick at useful, better than a heavily loaded bar

Find a mentor - someone (face to face) who knows what they're talking about

Ask questions and listen to the answers

Truthfully they're tough to learn in isolation, LOTS of repetitions are needed either way but you have someone point out the kinks in the form is really invaluable and very hard to do yourself. Actually impossible really.

If you;re really serious have a word with BAWLA who may know a coach nearby.

Drew Price BSc MASc CSCS
Registered Nutritionist &
Certified Strength & Conditioning Specialist
 

erm...
It would have been polite to give you a link....

a link

EDIT BY DREWSKY^^^^ that's the one without the Oly lifts mate (although it has some notes).

I misread his post anyway, I thought he was looking for a routine not tips on lifting.

Its BWLA (British Weight Lifters Association)

www.bwla.co.uk

73.25K BW
160K Squat
102.5K Bench
220K Deadlift (3BW)

My Journal

How new to this are you?
A coach would help a lot. Drop the bench press it is useless here, standing OH press, push press, jerks are the way to go.
Rep wise, 1, 2, 3 nothing more.
5 is cardio! Always go for form over weight until you get it right and are confident enough. The snatch is the tricky part where most work has to be done ime.
Focus on power cleans, cleans, jerks. Get strong there, OL is about legs, legs and legs.
Assistance, heavy squat, back and front; deadlift and clean pull/power shrugs nothing more than 5reps. Enough work there for any man imo.

You said twice a week:

1/

powerclean or c&j
front squat or clean pull or both
(push press)



2/

snatch or snatch complex ex: (1 snatch+ 1 from hang + 1 snatch pull)
back squat
sn pull

Lemon fresh lifting journal

Lemon fresh vids

ORIGINAL: cliff_vtr

Its BWLA (British Weight Lifters Association)

www.bwla.co.uk

Cheers and dam my typing finger!

Drew Price BSc MASc CSCS
Registered Nutritionist &
Certified Strength & Conditioning Specialist