xivb4m, IF you EAT^3 (not being funny) you will put on some size.
p.s… eat^3 means eateateat
www.qwa.org/programs/content.asp
[quote]SESSION 1
EXERCISES SETS REPS
Power clean with no dip 4 8
Clean pulls 4 8
Press 4 8
Front squat 4 8
Bench press 4 8
Inclined sit ups 3 15
Back raises 3 15
SESSION 2
EXERCISES SETS REPS
Power snatch with no dip 4 8
Snatch pulls 4 8
Snatch squats 3 8
Back squats 4 8
Dumbell curls 3 12
Narrow grip bench press 3 12
Abdominal crunches 4 15
SESSION 3
EXERCISES SETS REPS
Power clean with no dip 4 8
Push press 4 8
Front squats 4 8
Bench pulls 4 8
Bench press 4 12
Twist sit ups 4 12
SESSION 4
EXERCISES SETS REPS
Power snatch with no dip 4 8
Drop snatch 4 8
Split squats 4 8
Alternate press 4 8
Tricep extensions 4 10
Leg raises 3 15
SESSION 5
EXERCISES SETS REPS
Power clean with dip 4 8
Jerk balance 4 8
Clean pulls 4 8
Front squats 4 8
Press behind neck 4 8
Inclined sit ups 4 12
Back raises 4 10
SESSION 6
EXERCISES SETS REPS
Power snatch with dip 4 8
Push press 4 8
Back squats 4 8
Bench press 4 8
Upright rowing 4 8
Leg raises 4 12
Bent-over rows 4 10
SESSION 7
EXERCISES SETS REPS
Power clean 2 2 8 6
Clean pulls 2 2 8 6
Press 2 2 8 6
Front squat 2 2 8 6
Bench press 4 10
Inclined sit ups 3 15
Back raises 3 15
SESSION 8
EXERCISES SETS REPS
Power snatch 2 2 8 6
Snatch pulls 2 2 8 6
Snatch squats 2 2 8 6
Back squats 2 2 8 6
Dumbell curls 4 12
Narrow grip bench press 4 12
Abdominal crunches 4 15
SESSION 9
EXERCISES SETS REPS
Power clean 4 6
Push press 4 6
Front squat 4 6
Bench pulls 4 10
Bench press 4 10
Twist sit ups 4 12
SESSION 10
EXERCISES SETS REPS
Power snatch 5 5
Drop snatch 5 5
Split squats 5 5
Alternate dumbell press 5 6
Tricep extension 4 10
Leg raises 4 15
SESSION 11
EXERCISES SETS REPS
Power clean & squat 5 5
Jerk balance 5 5
Clean pulls 5 5
Clean shrugs 5 5
Press behind neck 5 10
Inclined sit ups 5 10
Back raises 5 10
SESSION 12
EXERCISES SETS REPS
Power snatch and squat 5 5
Snatch pulls 5 5
Snatch shrugs 5 5
Split squats 5 5
Bench press 5 8
Bench pulls 5 10
Leg raises 5 10[/quote]
[quote]Phate89 wrote:
www.qwa.org/programs/content.asp
SESSION 1
EXERCISES SETS REPS
Power clean with no dip 4 8
Clean pulls 4 8
Press 4 8
Front squat 4 8
Bench press 4 8
[/quote]
If this is EXCLUSIVELY Olympic Weightlifting (as the site that you link above suggests) I don’t get including the Bench Press. That seems counterproductive.
I was wondering the same thing…but its still a good routine ( from the looks of it )
there are many better routines out there, but a coach is way better.
(continuing romanaz though)
Because a coach will write a program for you base on YOUR needs and weaknesses.
If you want to snatch heavy having a someone who knows how to snatch critiquing your form and technique and helping you correct them is priceless. I think that people have a much better chance of learning the C&J without a coach than the snatch but that is just my opinion.
[quote]xivb4m wrote:
I am trying to get started on some Olympic lifting routines, and advice would be appreciated, thanks[/quote]
Xivb4m, Go here danjohn.org It is the best read you will ever get on how to start olympic lifting. Then go to dan johns site and watch the video of him teaching guys the basics of lifting. Follow what he says in his book and you will be well on your way!
[quote]Joe Joseph wrote:
They are if you learn the proper technique and implement them in your Bodybuilding/PL training sessions…
But if you want to be an Oly lifter and join a club you will not be getting big. Strong as FUCK, just not big… saying that - the ones who have the genetics are decent little muscular jack russells… and the olympic squatters etc are big, but you are on about clean and snatch lifts, no?
Joe[/quote]
Joe is right, if you want to get huge, Olympic lifting isn’t for you, minus legs, traps shoulders. You WILL become one of the stronger guys around, there is no debate to that. You will also be hands down, more athletic.
[quote]entheogens wrote:
If this is EXCLUSIVELY Olympic Weightlifting (as the site that you link above suggests) I don’t get including the Bench Press. That seems counterproductive.
[/quote]
Probably just for balance. The pecs are one of the few groups that get no love from the snatch and C&J.
All great suggestions and advice, i think ima do some reading, before i get a coach or anything of that sort, besides self education is the best way at it imo
imo the hardest part about starting oly lifting is learning to “lift with your bones”. this is what my coach told me, it sounds really stupid but he is right. your joints need to get used to the vicious locking out, theres no way you are going to support a full snatch weight over your head without locking your elbows and shoulders.
for the first 4 weeks i felt like i was in a car crash every morning, but i adapted to it. remember, oly lifting is not about bodybuilding, its reducing the time under tension to minimal, and using your skeletal structure to jack the weight up in steps.
i was taught you bounce off my calves at the bottom of a squat, twist and lock my elbows on overhead presses, even do sets of small hops with my 1rm back squat weight. this all sounds so stupid but it works, and it hurts
the sessions were 3 hours long sometimes, every workout i would do this:
press 6x5 (2 sets, up weights, 2sets, up etc)
powersnatch into overhead squats
full snatch
power clean into front squats
full clean and jerk
back squats, or front squats 6x5
yes, heavy squats at the end of the workout. my work capacity went up like crazy.
still if you are doing this on your own you dont have to push yourself that much.
but learn to lift with your bones
Is anyone here from montreal, quebec, canada? I’ve been looking for a coach but no luck.
I live in Ontario, and from what I gather, there are about 4 coaches in Canada who train at the national level.
try this site
if you know french
[quote]schultzie wrote:
I live in Ontario, and from what I gather, there are about 4 coaches in Canada who train at the national level.
try this site
if you know french[/quote]
Awesome, thanks!