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oly lifting routine

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Robert
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2003/11/15 21:29:46 (permalink)

oly lifting routine

not that i plan on trying this, at least not for a few months anyway [just got a good 3 day PL/OL routine going and like it a lot]

but what would a "pure" oly routine look like?? for someone that competes only in oly lifting??

rob
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    trickyricky
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    RE: oly lifting routine 2003/11/17 08:28:56 (permalink)
    mine changes in volume depending how close a comp is but next weeks is this..
    Monday
    Snatch 80% 3r, 75% 3r x 3s
    Clean& Jerk 80% 3r, 75% 3r x 2s
    Clean Pull 80% 3r, 85% 2r, 90% 2r, 85% 2r
    Front Squat 80% 3r, 85% 2r, 90% 2r, 90% 1r, 85% 2r, 80% 3r x 3s, 80% 2r
    Rumanian Pull 80% 3r, 85% 2r x 3s, 80% 3r x 3s

    Tuesday
    Clean 80% 3r, 75% 3r x 2s
    Power Snatch 80% 3r, 75% 3r x 3s
    Snatch Balance 80% 3r, 75% 3r x 2s
    Snatch Pull 80% 3r, 85% 2r, 90% 2r, 85% 2r
    Back Squat 80% 3r, 85% 2r, 90% 2r, 90% 1r, 85% 2r, 80% 3r x 3s, 80% 2r
    Bench Press 80% 3r x 4s

    Thursday
    Clean & Jerk 80% 2r x 2s, 75% 2r x 3s
    Snatch from Knee 80% 3r, 75% 3r x 3s
    Snatch Pull 80% 3r, 85% 2r, 90% 2r, 85% 2r
    Back Squat 80% 3r, 85% 2r, 90% 2r, 90% 1r, 85% 2r, 80% 3r x 3s, 80% 2r
    Good Morning 80% 3r, 85% 2r x 3s, 80% 3r x 3s

    Friday
    Power Snatch 80% 3r, 75% 3r x 3s
    Pwr Clean & Jerk 80% 2r x 3s, 75% 2r x 2s
    Clean Pull 80% 3r, 85% 2r, 90% 2r, 85% 2r
    Front Squat 80% 3r, 85% 2r, 90% 2r, 90% 1r, 85% 2r, 80% 3r x 3s, 80% 2r
    Bench Press 80% 3r x 4s
    and nearer comps it becomes more specific to somthing like this..
    Monday
    Power Snatch 80% 3r, 85% 2r, 90% 1r x 3s, 80% 3r x 3s
    Snatch 80% 3r, 85% 2r x 4s, 80% 3r x 2s,
    Front Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 100% 1r, 90% 2r, 85% 2r, 80% 3r x 3s

    Tuesday
    Power Clean 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r x 2s, 80% 3r x 2s
    Clean & Jerk 80% 2r, 85% 2r, 90% 1r x 3s, 85% 2r, 80% 2r
    Back Squat 80% 3r, 85% 2r, 90% 2r, 95% 1r, 100% 1r, 90% 1r, 85% 3r, 85% 2r,80% 3r x 3s

    Thursday
    Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 80% 3r x 2s
    Clean & Jerk 80% 2r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 85% 1r, 80% 2r
    Front Squat 80% 3r, 85% 2r, 90% 1r x 3s, 85% 2r x 3s, 80% 3r x 3s

    Friday
    Power Snatch 80% 3r, 85% 2r, 90% 1r, 95% 1r, 90% 1r, 85% 2r, 80% 3r x 3s
    Clean& Jerk 80% 3r, 85% 2r, 90% 1r, 95% 1r, 100% 1r, 90% 1r, 85% 2r, 80% 3r x 3s
    i dont consider myself a powerlifter or oly lifter but next year im spending more time on my oly stuff, and if my powerlifts are loking ok i'l do a meet too
    #2
    Robert
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    RE: oly lifting routine 2003/11/17 08:47:52 (permalink)
    wow,

    i certainly wasn't expecting that much volume, how do you cope with that, so you not get DOMS?

    they say that when doing oly lifts you don't go to faiulure and don't get doms, but ever time i do power cleans my body feel like its just done deadlifts the day after?? am i doing somethinf wrong or do i just need to adapt?

    thanks for the effort
    rob
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    suggy3001
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    RE: oly lifting routine 2003/11/17 12:04:57 (permalink)
    just out of interest ricky, how much time do you take between reps/sets?
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    help2001
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    RE: oly lifting routine 2003/11/17 13:18:14 (permalink)
    You shouldnt get DOMs really from oly lifts as they do not have a eccentric phase
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    trickyricky
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    RE: oly lifting routine 2003/11/17 19:16:39 (permalink)
    yep i definately find the eccentric/ negative phase of a lift is where the aches (and most size gains) come in but as help2001 says theres no such thing as a negative c+j or snatch,maybe its just a case of getting used to it, stretching warming up properly etc. the sets/reps mentioned above are work sets obviously theres a few lighter ones before you hit 80%+ work sets and i rest as long as i need, somtimes just long enough to change the weights sometimes 7-8 minutes,you can also split the work out to a morning/ evening style if its too much in one go. also with the o-lifts failure often happens because of technique failure not strength so a one rep max snatch will take it out of you but not like a one rep max squat (where you throw up) thats just my opininoin though
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    Rusev
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    RE: oly lifting routine 2003/11/17 23:12:11 (permalink)
    I have been olympic lifting since 1978 (never done Power lifting competitivly) i was a full time athlete in my 20 doing lots of snatch and clean and jerks and squating 3-7 times a week front and back squats usually 5x1 85-100% max

    Now do the following


    Monday

    Snatch 5x3-2
    Snatch Pulls 5x3 10 kgs above max snatch above
    Back Squats 3x3

    Tuesday

    Clean and Jerk 4x2
    Clean Pulls 10 Kgs above max cj above


    Thursday

    Cleans (full squat not power) 4x3-2
    front squats 3x3-2
    Clean Pulls 3x3 maximum


    Saturday

    Snatch 3x2 maybe big singles 3x1
    snatch pulls 3x3 light up to chin
    Clean and jerks 4x2-1
    front squat 4x2 or again big single 2x1 drop 10 kgs 3x1 (watered down bulgarian sets)
    deadlifts normal romanian or clean pulls light 3x3

    i do a clean session on its own because if i miss a cj in comp it is always the clean phase if you find you have a strong clean failing on the jerk substitute the cleans on thursday for jerk off stands or when you do cj on tuesday on your light warm ups jerk it twice with each clean watch your back on the recovery maybe use spotters when bringing it back on to your chest when you use your max weights just do one jerk on drop to the floor


    if i feel tired i change snatch and cj to power snatch or power clean and (normal)jerks

    hope this helps (chunkymonkey2@ntlworld.com) RUSEV
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    Robert
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    RE: oly lifting routine 2003/11/18 08:49:03 (permalink)
    thanks boys. very interesting.

    rob
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