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Scraped knees and bloody blisters.

ExpensiveUrine

By ExpensiveUrine
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ExpensiveUrine Senior member

ExpensiveUrine

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Week 14

Friday - May 26 - RPE: 13/20

- Stretch;

- Muscle Snatch: 45x3x(3); 55x3x(2); 60x2x(3);

- Fast Snatch Pull (knee): 100x4x(3); 110x3x(3);

- Stretch;

Week 14

Saturday - May 27 - RPE: 14/20

Weighed in at 95kg with socks and light pants

- Stretch;

- Snatch: (40x3x(2)) 50x3; 70x2; 80x2; 90x1; 97.5x1; 105x1; 60x2 (power snatches);

- Clean/Jerk: (60x4) 80x2; 95x2; 110x1; 117.5x1; 125x1; 90x2 (powercleans/jerks);

- Back Squat: (50x5) 100x5; 120x2; 135x3; 145x3; 155x3; 130x5;

- Stretch;

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Varven Veteran member

Varven

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Hey bro,

I have knowledge of oly lifting whatsoever or how one trains for it,

so if you care to explain: how does progression occur ?

Do you lift the same exs through different reps and sets to get stronger at them?

do you rely on assist and supplemental lifts ?

is it a periodized programme?

or is it a a conjugate programme ?

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ExpensiveUrine Senior member

ExpensiveUrine

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Hey bro,

so if you care to explain: how does progression occur ?

You do assistance exercises (squat, pulls, blah blah), they make you stronger. You do speed exercises (drop snatches, cleans from waist, blah blah), they make you faster. And you do your classic lifts, where your strength and speed is combined. Is this what you mean or are you talking about percentages in training for different exercises?

Do you lift the same exs through different reps and sets to get stronger at them?

At the start of this program, there's more volume. That gets reduced as you come to the end of the program. There're some de-loading weeks which allow you to recover and work on speed. Way in which the volume is reduced varies. For example it might be high one week, medium the next, low the next, then high again....but the overall pattern of volume reduction (long term) seems to be that it's decreased at the end of the training program which is when the intensity (on classical lifts) is increased and strength is maintained.

do you rely on assist and supplemental lifts ?

It depends where you are in the program. It's an 18 week programme that makes you peak for a certain event. If you're close the comp, you'd rely on classic lifts (snatch, clean/jerk) while maintaining strength, which is what my next 6 weeks are all about. If you're just starting the program, it'd be mostly strength work along with speed work/classic lifts. You still do both, classic lifts + assistance/strength work, there's just different emphasis on each depending where you are in training.

is it a periodized programme?

or is it a a conjugate programme ?

Conjugate training IS periodized training. But yes, it is periodized.

EDIT: When I'm done with this program, I'll take it apart and hopefully tell you what's in it. How volume, intensity, speed work, strength work, blah blah varies in each week of training, what is being emphasized where, ect ect.

What I wrote above is really vague, just keep that in mind.

BTW, what do you want to use O-LIFTS for? Just to lift OL or supplement certain something in your training?

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Varven Veteran member

Varven

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[quote name="ExpensiveUrine When I'm done with this program' date=' I'll take it apart and hopefully tell you what's in it. How volume, intensity, speed work, strength work, blah blah varies in each week of training, what is being emphasized where, ect ect.

What I wrote above is really vague, just keep that in mind.

BTW, what do you want to use O-LIFTS for? Just to lift OL or supplement certain something in your training?

Yes a post-analysis would be awesome !

I want to use OL lifts to develop speed and explosive power. Thats mainly for my free-fight training.

Also another habit I have is I detest isolation exs, they bore me silly, so I prefer to use a variety of compound movements, and OL lifting seems to be plentiful in these.. . . . I mean shite I cant remember the last time I did a bicep curl lol.

But yes primarily I need explosive strenght for fight training, and I think it can help me increase my numbers on the basic 3 lifts as well. Also OL lifts look frigging awesome when done right hehe :grin: ... so Id love to learn them !

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ExpensiveUrine Senior member

ExpensiveUrine

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Week 15

Tuesday - May 30 - RPE: 15/20

- Stretch;

- Snatch (waist): 40x2x(3); 45x2x(3); 50x2x(2);

- Snatch: (70x2) 77.5x1x(3); 82.5x1x(3); 87.5x1x(2); 70x1x(5);

- Front Squat: (80x5; 100x4) 115x5x(2); 125x4x(2); 135x3x(2); 140x3;

- Heavy Clean Pull: 120x3x(2); 135x3x(2); 150x2x(2); 155x2x(2);

- Crunches: BWx10x(7);

- Stretch;

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Varven Veteran member

Varven

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Nice Front squats man,

talking of front squats, what is your hand position?

most peopl seem to be able to get their tricep area parallel to the groun and forearm bent on top with the bar.

I am unable to achieve that no matter how much I stretch etc, so I cross my arms across my chest, i.e. left palm on right shoulder blade, right palm on left shoulder blade and then wedge the bar in on my front delts/upper chest area.

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ExpensiveUrine Senior member

ExpensiveUrine

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Nice Front squats man,

talking of front squats, what is your hand position?

most peopl seem to be able to get their tricep area parallel to the groun and forearm bent on top with the bar.

I am unable to achieve that no matter how much I stretch etc, so I cross my arms across my chest, i.e. left palm on right shoulder blade, right palm on left shoulder blade and then wedge the bar in on my front delts/upper chest area.

My hand position is that of a Clean, gotta be specific to the movement. Most bodybuilders that I've seen performing front squat usually do what you do. After I came off bodybuilding training, I was still flexible but not as flexible as I used to be so I felt quite tight in the back/posterior delts during FS, that caused my elbows to drop a little bit. I mean, most people have trouble keeping their elbows up when they attempt FS, it's just a matter of time/practice before you can do it. If you aren't doing it for performance/sport and you feel comfortable with whatever hand position you're using then I don't think it matters.

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ExpensiveUrine Senior member

ExpensiveUrine

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Week 15

Wednesday - May 31 - RPE: 14/20

- Stretch;

- Back Squat: (60x6; 80x5; 100x5) 115x3x(5); 120x5x(3); 135x5x(2); 140x3x(2);

- Heavy Snatch Pull: (60x5;) 100x4x(3); 110x3x(3); 120x3x(3); 125x3x(2);

- Overhead Press: (40x5) 55x5; 60x5x(2); 65x5; 70x5;

- Crunches: BWx10x(7);

- Stretch;

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ExpensiveUrine Senior member

ExpensiveUrine

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Thanks, V-V.

I can already smell 170 and it smells soooo good.

Week 16

Monday - June 5 - RPE: 14/20

- Stretch;

- Fast Snatch Pull (hang): (50x5; 80x3; 90x3) 95x3x(3); 100x3x(2); 105x3x(2); 110x2x(3); 115x2x(2);

- Power Clean/Push Press: (50x5) 80x2x(2); 85x2x(2); 90x1x(3); 95x1x(2);

- Back Squat: (50x5; 90x5) 115x3x(2); 130x3x(2); 145x3; 155x2;

- Inclined Sit-Ups: BWx10x(7);

- Stretch;

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ExpensiveUrine Senior member

ExpensiveUrine

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Week 16

Tuesday - June 6 - RPE: 14/20

- Stretch;

- Snatch (waist): (40x3) 45x2x(3); 50x2x(2); 55x2x(2);

- Power Snatch: 55x2x(2); 60x2x(3); 65x2x(2);

- Front Squat: (70x5; 90x3) 110x2x(2); 120x2x(2); 130x2x(3); 135x2x(2);

- Inclined Sit-Ups: BWx10x(7);

- Stretch;

Comments: Aching joints, but a good recovery session none the less.

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ExpensiveUrine Senior member

ExpensiveUrine

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Week 16

Saturday - June 10 - RPE: 16/20

Weight: 94.8, after a good meal

- Stretch;

- Snatch: (40x6; 50x6; 60x2) 70x3 (1P/2F); 80x2 (1P/1F); 90x2 (1P/1F); 95x1 (1P); 100x1x(5); 105x1x(2); 110x1; 115x1;

- Clean/Jerk: (80x2) 100x3 (1P/2F); 110x2 (1P/1F); 120x2 (1P/1F); 130x1; 140x1; 150x0*; 100x2 (1P/1F);

- Stretch;

Key:

(1P/1F) = One Power (Snatch or CJ) followed by One Full (Snatch or CJ);

*= Didn't even attempt at cleaning it, just a fast deadlift, too fuckin' heavy. Although, 145 is within reach.

PBs on Saturday:

- Power Snatch: new 95; old 90;

- Snatch: new (in training) 115; old (in training) 105; old (in competition) 111;

- Power Clean: new (in training) 120; old (in training) 110;

- Clean/Jerk: new (in training) 140; old (in training) 130; old (in competition) 131;

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ExpensiveUrine Senior member

ExpensiveUrine

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Week 17

Monday - June 12 - RPE: 16/20

- Stretch;

- Snatch (waist): (40x5) 45x4x(2); 50x3x(2); 55x2x(2);

- Power Snatch: 70x2x(3); 75x1x(3); 80x1x(2); 85x1x(2);

- Front Squat: (90x5) 115x3x(2); 125x3x(2); 135x3; 140x2; 147.5x1+0*; 140x2; 135x3;

- Fast Snatch Pull (hang): 100x3x(3); 105x3x(2); 110x3x(2); 115x2x(2);

- Inclined Sit-Ups: BWx20x(3);

- Stretch;

*= Supposed to do a double on it, but was too "soft" at the bottom and ended up dropping it. Still a PR though.

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ExpensiveUrine Senior member

ExpensiveUrine

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Almost a week out from the competition and STILL can't find a freaken camera to film my lifts with.

Week 17

Thursday - June 15 - RPE: 15/20

- Stretch;

- Power Clean/Jerk: (60x3; 80x2) 95x1x(2); 100x2; 110x1; 115x1;

- Fast Snatch Pull: 100x3x(2); 105x3x(2); 110x3x(2);

- Heavy Snatch Pull: 130x2x(4);

- Front Squat: (60x5; 80x4) 110x4; 120x3x(2); 135x3;

- Inclined Sit-Ups: BWx20x(3);

- Stretch;

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