Cool.
Thanks.
No olympic lifting platform at my gym… so I can do them, just with octagonal plates on the floor… 
This has worked great for me so far…
Routine Started: 5/24/10, Monday
BW=188.2lbs Body Fat tested in Bod Pod Machine = 11.5%
Results so far as of: 6/11/10, Friday
BW= 191.0 Body Fat tested in same location, person, and Bod Pod Machine = 10.1%
I just today completed 3 full weeks of this program…I usually go 8-10 sets of 2-5 reps for Main Lift, and 5x5 for other 3 exercises…Usually go Snatches on Monday, Cleans on Wednesday, Jerks on Friday, and Tris/Bis/Calves on Saturday or Sunday…Thanks CT, great program…and thanks heavythrower for posting this, (otherwise I might have never seen it).
-Paul
Did constant weight today for snatch. Turns out I needed an additional warm-up and stayed with a lighter weight. The snatch went fine. What was really cool was the weight I could do in high pulls and pulls shot up (pseudo ramped these - more of a ‘I can add weight’ scenario). I am pretty sure the total load for the day was much higher.
Hey Coach Thib,
I’ve been really trying to work on form for my cleans lately with this program. In this video I’m doing 185lbs for 3 reps. I for some reason always use my arms too early, or pull with arms, on a full clean. However, I don’t tend to do that too much with hang cleans. Do you see anything I’m doing wrong in this? Also I can hang clean pull 265x3 up to lower chest pretty easily, but had hard time doing 205x2 hang clean. Thanks for ANY advice!
[video]1739[/video]
i know you are asking CT not me… but my observation is that you are not doing a “first” and “second” pull. just do a deadlift and squeeze your glutes and hams till you get to your knees, then explode up like you are jumping. some pop of the hips would help too.
Bassip, I’ll add my 2 cents worth.
Things looked pretty good from the hang. You may want to keep the bar a hair closer to the body and perhaps shrug harder with your traps. But I think I’m being too picky because it looked good.
From the floor I see several problems. Don’t worry - everyone has problems from the floor. I myself have problems snatching from the floor, so take this as a constructive criticism.
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Stand closer to the bar - maybe. It’s hard to tell because you start with the bar far away and roll it towards you. It seems like it ends up in the right place, however.
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Get your butt down more. You’ve got a deadlift stance; a clean pull stance has the butt lower. Keep your back tightly arched and chest up.
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Shooting the hips - your hips rise faster than your upper body. During the first pull, the angle of your upper body to the floor should remain constant. Stated another way, your hips and upper body should rise at the same time. Shooting the hips causes the bar to move away from your body. I noticed that you had to step forward on the catch - the bar ended up further away from the body.
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Pulling with arms. You don’t do this on the hang cleans so I think if you solve problems 1-3 and get the bar in the proper position for the second pull you’ll stop pulling with the arms.
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As Heavy mentioned, you don’t have a distinct first and second pull. Again I think if you solve 1-3 you’ll get in the proper position for the second pull and this problem will go away. When pulling from the floor, the idea is to get the bar in the same position as in the hang clean.
Here’s a really good super slow motion of a clean. Notice how the bar is in contact with his shins at the start.
Notice also that once the bar gets past his knees he rebends his legs slightly to get into the power position for the second pull. As he does so the bar makes contact with his thighs. Don’t bang the bar into your thighs, however, as this may cause the bar to move away from you.
Thanks Guys! Yah I don’t mind anyone answering this question, guess I should have stated that. I definitely do need to watch my hips…they are rising way too fast. I appreciate any criticism because then I can actually know what I really need to work on. My friends just say “looks good bro, just keep working at it”
So I’m glad that I can get some productive feedback. Looks like I got a lot of work to do, gonna print out what you guys said and make sure to correct those in my lift.
-Paul
good post mike, and the vid. i too let my hips rise too soon, but i usually readjust and get under the bar for the second pull…old pl deadlift habit.
[quote]Christian Thibaudeau wrote:
[quote]MikeTheBear wrote:
[quote]MAF14 wrote:
i guess i keep missing it but i read the article over a couple times and still no luck…
how many days per week would it be for the original OLY program and how many days per week would it be for a push/pull/legs setup? [/quote]
The original Oly program is very similar to the program CT has in his Black Book. Both are 4 days a week - snatch day, clean day, jerk day, and a remedial day. Only difference is that remedial day in the Black Book involves more compound exercises while here it seems more of a “beach” day with direct arm work. I imagine you can do the push/pull/legs in a similar 4x a week fashion.[/quote]
Yeah, push, pull, legs, remedial or beach.
Or 6 days over an 8 days period:
DAY 1. Push
DAY 2. Pull
DAY 3. Legs
DAY 4. Off
DAY 5. Push
DAY 6. Pull
DAY 7. Legs
DAY 8. OFF
But days 5-7 would need to be lowered stress days, for example minimizing or getting rid of the eccentric phase of the lift.[/quote]
About days 5-7, are they lower stress days to not wear down the nervous system? or is it possible to just continue on without making it low stress?
[quote]heavythrower wrote:
good post mike, and the vid. i too let my hips rise too soon, but i usually readjust and get under the bar for the second pull…old pl deadlift habit. [/quote]
Heavy, I noticed that in your snatch pull video - your hips came up but you had a strong pull nonetheless. If you made some adjustments to your technique you could be a serious Masters Oly lifting contender. Then again, you’d be in my age category, so forget what I said. 
haha! thanks mike. a few years ago, i thought about that, as with no real “coaching” i was power snatching 100-110kg, and power cleaning 130-150, and jerking the same from the rack on a regular basis. but i dont think my surgical elbow could withstand that now.
[/quote]
What exercises would you use for this type of split?
Push = bench, Pull = Chin/pull-up, Legs = Squat/DL variation?
Thanks in advance.[/quote]
PUSH:
- Bench press or push press (depending on priority)
- push press or bench press (depending on priority)
- DB incline press
- Floor press or dips
Coach, at the moment i only have dumbbells up to 45lbs, could the DB incline press get substituted with the Barbell incline press?
I was going to do a routine based on the original post a while ago, but had to stop training for some months. I’m a bit tired and washed up because of that, and wanted to restart training soon because it makes me feel so much better.
The problem is I just cant concentrate on building the routine, and some of the information posted in this thread is confusing me.
Can anyone help me build a routine? I just cant understand how the push/pull/leg split would work together with the snatch/clean/jerk based workouts. I mean, by switching to the split, wont we miss out on the OL specific days? I love doing snatches and cleans (jerks not so much).
Anyway…sorry for being an idiot…but my mind is simply refusing to work and use the information posted here
Thanks
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