O-Lifting

Bigger Stronger Leaner Powerlifting & Strength Sports
1

Well fellow T-Brethren, after lurking around this site for about a year, I think it’s time for me to post. First of all, my stats:

Age: 19
Occupation: UCLA student and cheerleader (yes, you read that right)
Major: Chemical Engineering
Sex: male, despite being a cheerleader
BF: Don’t kow, I use the mirror test
Weight: 180
Maxes:
Squat: 365
Bench: 265
Deadlift: 395
Good Morning: 295(proud of this one)
Clean&Jerk: 205
Snatch: 145

I followed a Westside-Style program from last September until February of this year, then I followed UCLA’s offseason football program for the linemen, which sent my lifts where they are now. Before that I played football and swam in high school. I half-assed the lifting and when I did take it seriously it was inappropriate (basically everything, including power cleans, 3 x 10, failure every set, etc.). So that’s where I’m at.

Ok, this could be a long post. I’ll break it into 2. My program will be pn the next one. I, of course, encourage spirited discussion.

Goals: Add to my snatch and C&J total.

I have no coach, so I’m teaching myself the technique based mostly on reading The Weightlifing Encyclopedia, and the mighty T-Nation. I think I’m doing a damn good job for just wingin’ it.

The weight room at UCLA is fine, it only lacks a reverse hyper, and no one complains when I lift. I’ve even got creative and done reverse hypers so I’ve got the equipment I need.

For the last few weeks I have been experimenting with creating my own program for O-Lifting (I insist on creating my own rather than following one so that I learn how to do it). On that note, this being a think tank and all, throw some ideas around!

Last thing, then I promise I’ll move on to the program. If there’s anyone on this board who goes to/works at/works out at UCLA let me know. Especially if you know how to O-lift.

2

OK, The program I’m proposing involves 2 weeks of intense O-lifting with dynamic bench and back squat, followed by 2 weeks of Westside-style lifting with maintenance/technique in the O-lifts to increase my strength base. I have completed 1 week of this program and am doing the second week.

These are weeks 1 and 2:

percent of max/reps:sets

I use 305 for front squat max, 245 for incline press max, clean pulls are based on a 225Lb. clean max.

Week 1

Max Effort
Snatch 80/2 90/6-missed the 6th rep
Front Squats 70/5 75/4:2
Overhead Squats 4x5
“natural” Glute- Ham Raises 3 static holds
Incline Press 70/4:5

Technique
Clean and Jerk 60/3 65/3:2 70/2:4
Clean Pulls 95/5 100/4 105/2:5
Back Squats 65/2:10 45 sec. rest
Bench Press 65/3:8 45 sec. rest
Weighted Chins 35: 5x5

Max Effort
Did a sort-of unofficial workout today rather than max effort snatch day. I’m still working on not overtaining myself.

Technique
Snatch 70/3 75/3 80/2, several singles, technique breakdown, no weight increase
Front Squats 75/3 80/3 85/3,1,failed on 2nd rep
Overhead Squats 5 x 5 with 135, felt good
Glute- Ham Raises 3 static holds
Incline Press 65/6,4,5, right tricep failed

Week 2

Max Effort
Snatch got a few reps up to 115, but was too tired to go further.
Front Squats 70/5 75/4:3
Overhead Squats 135 - 2x2 - fried, see above.
Glute- Ham Raises 4 static holds

Technique
Clean and Jerk 70/3 75/2 80:1x2, 6x1, technique broke down, no weight increase next time.
Clean Pulls 95/5 100/4 105/3:3
Back Squats 67.5/4x6 (had to work in with a guy)
Bench Press 67.5/3:8 45 sec. rest
Weighted Chins 2 extended sets (see Poliquin’s article here on T-mag)

Everything from here down is open to modification, as it still lies in the future.

Max Effort (tomorrow)
Clean and Jerk 75/2 85/2 90/1:6
Clean Pulls 95/4 100/3 105/3 110/3:2
Back Squats 67.5/2:10 45 sec. rest
Bench Press 67.5/3:8 45 sec. rest
Incline Press 65/6:4

Technique
Snatch 70/3 75/2 80:1x2, 6x1
Front Squats 75/3 80/3 85/3,2,2,2
Overhead Squats 4x3
Glute- Ham Raises 5 static holds
Weighted Chins 35: 5x5

3

Time for weeks 3 and 4. Week 5 will be an unloading week. Actually, I was mistaken in saying these weeks would be “Westside style.” They are basically max effort weeks in the squat and bench press.

Week 3

Upper Body
Snatch 50/4 60/4 65/3:2 70/3:3
Bench 60/5 70/3 80/2 90/1:7
Standing Press 4 x 5
Weighted Supinated Chins 6x4
Dumbbell Bench 6x5

Lower Body
Clean+Jerk 50/3 60/3:3 65/2:4 Squat 60/5 70/3 80/3:5
Glute-Ham Raises 5 holds
Good Mornings 5x5
Lunges 4x6

Upper Body
Snatch 50/4 60/4 65/3:2 70/3:3
Bench 60/5 70/3 80/2 85/2:5
Press 5 x 5
Supinated Chins 7x4
Dumbbell Bench 7x4

Lower Body
Clean+Jerk 50/3 60/3:3 65/2:4
Squat 60/5 70/3 80/2 90/1:5
Glute-Ham Raises 6 holds
Good Mornings 7x4
Lunges 5x6

Week 4

Upper Body
Snatch 50/4 60/4 65/3:2 70/3:4
Bench 60/5 70/3 80/2 92.5/1:5
Press 5 x 5
Supinated Chins 6 x 5
Dumbbell Bench 6 x 5

Lower Body
Clean+Jerk 50/3 60/3:3 65/2:5
Squat 60/5 70/3 82.5/3:5
Glute-Ham Raises 5 holds
Good Mornings 6 x 5
Lunges 4 x 6

Upper Body
Snatch 50/4 60/4 65/3:3 70/3:4
Bench 60/5 70/3 80/2 85/2:5
Press 5 x 5
Supinated Chins 7 x 4
Dumbbell Bench 7 x 4

Lower Body
Clean+Jerk 50/3 60/3:3 65/2:4
Squat 60/5 70/3 80/2 90/1:5
Glute-Ham Raises 6 holds
Good Mornings 7 x 4
Lunges 5 x 6