-[][][]---OL Log 3---[][][]-

Training Powerlifting
601

[quote]PB Andy wrote:
Hey guys - programming question.

So I’m applying to some federal agencies, many have their own specific fitness test. So now I need to include, in my training: more pull-ups, dips, bench press (tested for 1RM in some agencies), max push-ups, max sit-ups, and running.

My question is, what is the best way to set this up if I still want to Olympic lift at a decent level, 5x per week? I guess the more specific question is, should I just drop accessory work for the Olympic lifts and just focus on: snatch/c&j and their power variations?

Sample of what I’m talking about…:

Full C&J or Power C&J
Front Squat
Bench Press
Push-ups + sledgehammer conditioning circuit

Another day…

Snatch or power snatch
Back Squat
Pull-ups + Abs
400m intervals

[/quote]

Do them after your squats.

Stick in some pull ups, dips one day

push ups, bench press another

another day do the sprints

You should already be doing some sit ups:P

I do some conditioning after my back squats sometimes. But more recently I’ve been doing a lot of upperbody stuff as I stupidly keep injuring my f0cking knee by doing other sports…I am the push up master! BP 100 x 10reps x 3sets having only BP no more then 10x this year. Helps to weigh 90kg when doing strict push ups, chest to floor, paused lock out at the top. I also do it on DB and a barbell so I an get a different angle, depth. My shoulder doesn’t like BP so I don’t do it often.

Koing

602

[quote]TheJonty wrote:
Watch Shi Zhiyong’s lifts, he power jerks his first two attempts. Then when it gets to heavy he just drives into squat jerk. He’s probably one of the best jerkers I’ve ever seen.[/quote]

A fine example of the “go as deep as you have to” philosophy you were talking about. I kind of wish I had something more stimulating to say, just so you could keep throwing out these awesome lifters and give me some more videos to watch haha.[/quote]

The only issue is not practicing what will do imo.

This is akin to doing only Power Snatch’s and then going in to a full Snatch, when you need do. DOES this really make sense to you guys? This will not give you the biggest Snatch imo. You need to practice what you will be doing. Being pushed deeper then your use to is not going to help you out if your not use to going that deep. You may get lucky and get out but more often then not it will not be a success imo.

Koing

603

[quote]Koing wrote:

[quote]PB Andy wrote:
Hey guys - programming question.

So I’m applying to some federal agencies, many have their own specific fitness test. So now I need to include, in my training: more pull-ups, dips, bench press (tested for 1RM in some agencies), max push-ups, max sit-ups, and running.

My question is, what is the best way to set this up if I still want to Olympic lift at a decent level, 5x per week? I guess the more specific question is, should I just drop accessory work for the Olympic lifts and just focus on: snatch/c&j and their power variations?

Sample of what I’m talking about…:

Full C&J or Power C&J
Front Squat
Bench Press
Push-ups + sledgehammer conditioning circuit

Another day…

Snatch or power snatch
Back Squat
Pull-ups + Abs
400m intervals

[/quote]

Do them after your squats.

Stick in some pull ups, dips one day

push ups, bench press another

another day do the sprints

You should already be doing some sit ups:P

I do some conditioning after my back squats sometimes. But more recently I’ve been doing a lot of upperbody stuff as I stupidly keep injuring my f0cking knee by doing other sports…I am the push up master! BP 100 x 10reps x 3sets having only BP no more then 10x this year. Helps to weigh 90kg when doing strict push ups, chest to floor, paused lock out at the top. I also do it on DB and a barbell so I an get a different angle, depth. My shoulder doesn’t like BP so I don’t do it often.

Koing[/quote]
Haha nice man, thanks for the help. This is exactly what I’m doing pretty much (I figured it out for myself with the help of Greg Everett’s Weight Gain Program). I’m not one for following ‘programs’, but the frequency of squats and overall volume in this ‘program’ is similar to what I want to do, to find a balance with sprints and overall conditioning work. OH, and push-ups rock man. Any variation. I fucking love bodyweight stuff, but something about push-ups makes me feel so much healthier.

So here’s what I’m doing, if anyone actually cares haha:

DAY 1
Back Squat â?? 10x3
C&J - heavy single
Push Press
Push-ups + abs

DAY 2
Power Snatch
Power C&J
Pull-up variation + abs
Sled pushes

DAY 3
Deadlift
Bench Press
Pull-up variation + abs
Sledgehammer + push-ups

DAY 4
60 minute run for time (Gahhh)

DAY 5
Front Squat â?? 5x3
Snatch - heavy single
Press or Dips
100-400m sprints + push-ups

DAY 6
2-pos Snatch
2-pos Clean
Push Jerk + Power Jerk
Pull-up variation + abs
Sandbag

DAY 7
Off

604

TUESDAY

Power Snatch - 64% x 2 x 3 - 160 lbs

Power C&J - 64% x 2 x 3 - 185 lbs

A1. Pull-ups - 5/5/5/5/6/3

A2. Weighted Sit-ups (35# plate) - 5x10

Sled Push - 10 sets x 15-20m

605

8/31/10

Easy lifting…

Reverse Hyper:
-50lbs x10reps
-70lbs x10
-90lbs x8,8,8,6
-70lbs x10

Curls (EZ bar +incline cruch)
-me making shit up…
-heavy triple or double (with help) on the EZ bar, and then super set it with light dumbells sitting on the inlcine

Hammer Curls:
-40lbs 3,3,5
-45lbs 3

Reverse EZbar Curls:
-3sets

Abs on the glute-ham raise:
-fall all the down and crunch all the way up
-bw: 10
-bw+ 10lbs: 8,8,8
-bw: 8

Stretch,

606

[quote]Koing wrote:
The only issue is not practicing what will do imo.

This is akin to doing only Power Snatch’s and then going in to a full Snatch, when you need do. DOES this really make sense to you guys? This will not give you the biggest Snatch imo. You need to practice what you will be doing. Being pushed deeper then your use to is not going to help you out if your not use to going that deep. You may get lucky and get out but more often then not it will not be a success imo.

Koing[/quote]

Well, firstly, it’s not really what I do, I tend to do everything into a full squat unless coach is mixing it up (rare these days) or it’s a really light week.

Secondly, I think there are successful training systems that utilize the power movements to a significant degree, although the only one that comes to mind off the top of my head is the training center down in New Caledonia.

Thirdly, insofar as the elite Chinese lifters only going as deep as they need to, I would think that they are training with a high enough intensity and frequency that they get pushed into a full squat jerk on a regular basis, and thus not being familiar with the position is not an issue. Can’t comment on how intense/frequent Invictica’s jerk training is, so it’s hard to say whether or not that would really be applicable.

Fourthly, and completely unrelated, I snatched 127kg yesterday.

Booyah.

607

[quote]PB Andy wrote:

[quote]Koing wrote:

[quote]PB Andy wrote:
Hey guys - programming question.

So I’m applying to some federal agencies, many have their own specific fitness test. So now I need to include, in my training: more pull-ups, dips, bench press (tested for 1RM in some agencies), max push-ups, max sit-ups, and running.

My question is, what is the best way to set this up if I still want to Olympic lift at a decent level, 5x per week? I guess the more specific question is, should I just drop accessory work for the Olympic lifts and just focus on: snatch/c&j and their power variations?

Sample of what I’m talking about…:

Full C&J or Power C&J
Front Squat
Bench Press
Push-ups + sledgehammer conditioning circuit

Another day…

Snatch or power snatch
Back Squat
Pull-ups + Abs
400m intervals

[/quote]

Do them after your squats.

Stick in some pull ups, dips one day

push ups, bench press another

another day do the sprints

You should already be doing some sit ups:P

I do some conditioning after my back squats sometimes. But more recently I’ve been doing a lot of upperbody stuff as I stupidly keep injuring my f0cking knee by doing other sports…I am the push up master! BP 100 x 10reps x 3sets having only BP no more then 10x this year. Helps to weigh 90kg when doing strict push ups, chest to floor, paused lock out at the top. I also do it on DB and a barbell so I an get a different angle, depth. My shoulder doesn’t like BP so I don’t do it often.

Koing[/quote]
Haha nice man, thanks for the help. This is exactly what I’m doing pretty much (I figured it out for myself with the help of Greg Everett’s Weight Gain Program). I’m not one for following ‘programs’, but the frequency of squats and overall volume in this ‘program’ is similar to what I want to do, to find a balance with sprints and overall conditioning work. OH, and push-ups rock man. Any variation. I fucking love bodyweight stuff, but something about push-ups makes me feel so much healthier.

So here’s what I’m doing, if anyone actually cares haha:

DAY 1
Back Squat â?? 10x3
C&J - heavy single
Push Press
Push-ups + abs

DAY 2
Power Snatch
Power C&J
Pull-up variation + abs
Sled pushes

DAY 3
Deadlift
Bench Press
Pull-up variation + abs
Sledgehammer + push-ups

DAY 4
60 minute run for time (Gahhh)

DAY 5
Front Squat â?? 5x3
Snatch - heavy single
Press or Dips
100-400m sprints + push-ups

DAY 6
2-pos Snatch
2-pos Clean
Push Jerk + Power Jerk
Pull-up variation + abs
Sandbag

DAY 7
Off
[/quote]

Thats a lot of training mate…I’d break yourself in a bit more gently. Start with 4 sessions and see how you go for 3 weeks. You also don’t need to do that much upperbody stuff! You can drop it on the Day 3 and 6 mate.

Koing

608

[quote]TheJonty wrote:

[quote]Koing wrote:
The only issue is not practicing what will do imo.

This is akin to doing only Power Snatch’s and then going in to a full Snatch, when you need do. DOES this really make sense to you guys? This will not give you the biggest Snatch imo. You need to practice what you will be doing. Being pushed deeper then your use to is not going to help you out if your not use to going that deep. You may get lucky and get out but more often then not it will not be a success imo.

Koing[/quote]

Well, firstly, it’s not really what I do, I tend to do everything into a full squat unless coach is mixing it up (rare these days) or it’s a really light week.

Secondly, I think there are successful training systems that utilize the power movements to a significant degree, although the only one that comes to mind off the top of my head is the training center down in New Caledonia.

Thirdly, insofar as the elite Chinese lifters only going as deep as they need to, I would think that they are training with a high enough intensity and frequency that they get pushed into a full squat jerk on a regular basis, and thus not being familiar with the position is not an issue. Can’t comment on how intense/frequent Invictica’s jerk training is, so it’s hard to say whether or not that would really be applicable.

Fourthly, and completely unrelated, I snatched 127kg yesterday.

Booyah.[/quote]

Very nice on teh 127! You have a sweet pull mate, looks good for 130.

Koing

609

[quote]TheJonty wrote:
…
Fourthly, and completely unrelated, I snatched 127kg yesterday.

Booyah.[/quote]

Solid!

610

9/1/10

Lifting at the Univ gym… and coaching

Glen Pendlay Snatch drill (video 2)
-up to 75kg 3singles
—easy

Back Squat (week 2, day2)
-115kg 2x6
—felt heavy

Pull-ups:
-12,6,8

611

[quote]Koing wrote:

[quote]PB Andy wrote:

[quote]Koing wrote:

[quote]PB Andy wrote:
Hey guys - programming question.

So I’m applying to some federal agencies, many have their own specific fitness test. So now I need to include, in my training: more pull-ups, dips, bench press (tested for 1RM in some agencies), max push-ups, max sit-ups, and running.

My question is, what is the best way to set this up if I still want to Olympic lift at a decent level, 5x per week? I guess the more specific question is, should I just drop accessory work for the Olympic lifts and just focus on: snatch/c&j and their power variations?

Sample of what I’m talking about…:

Full C&J or Power C&J
Front Squat
Bench Press
Push-ups + sledgehammer conditioning circuit

Another day…

Snatch or power snatch
Back Squat
Pull-ups + Abs
400m intervals

[/quote]

Do them after your squats.

Stick in some pull ups, dips one day

push ups, bench press another

another day do the sprints

You should already be doing some sit ups:P

I do some conditioning after my back squats sometimes. But more recently I’ve been doing a lot of upperbody stuff as I stupidly keep injuring my f0cking knee by doing other sports…I am the push up master! BP 100 x 10reps x 3sets having only BP no more then 10x this year. Helps to weigh 90kg when doing strict push ups, chest to floor, paused lock out at the top. I also do it on DB and a barbell so I an get a different angle, depth. My shoulder doesn’t like BP so I don’t do it often.

Koing[/quote]
Haha nice man, thanks for the help. This is exactly what I’m doing pretty much (I figured it out for myself with the help of Greg Everett’s Weight Gain Program). I’m not one for following ‘programs’, but the frequency of squats and overall volume in this ‘program’ is similar to what I want to do, to find a balance with sprints and overall conditioning work. OH, and push-ups rock man. Any variation. I fucking love bodyweight stuff, but something about push-ups makes me feel so much healthier.

So here’s what I’m doing, if anyone actually cares haha:

DAY 1
Back Squat �¢?? 10x3
C&J - heavy single
Push Press
Push-ups + abs

DAY 2
Power Snatch
Power C&J
Pull-up variation + abs
Sled pushes

DAY 3
Deadlift
Bench Press
Pull-up variation + abs
Sledgehammer + push-ups

DAY 4
60 minute run for time (Gahhh)

DAY 5
Front Squat �¢?? 5x3
Snatch - heavy single
Press or Dips
100-400m sprints + push-ups

DAY 6
2-pos Snatch
2-pos Clean
Push Jerk + Power Jerk
Pull-up variation + abs
Sandbag

DAY 7
Off
[/quote]

Thats a lot of training mate…I’d break yourself in a bit more gently. Start with 4 sessions and see how you go for 3 weeks. You also don’t need to do that much upperbody stuff! You can drop it on the Day 3 and 6 mate.

Koing[/quote]
You have a point. I’ve been training 5x a week for awhile now and I don’t want to go back to 4x a week. I think what I’ll do is cut the push-ups to 2x a week, and do the conditioning sandbag/sledgehammer only if I feel that I need it… which I probably won’t since I’m doing sled drags and sprints. I really want to do pull-ups or some variation of it 3x a week though, I just want to get better at them and be able to get 15 solid reps at a bodyweight of 230 lbs.

THURSDAY

Deadlift - 3 x 3 @ 80% - 305 lbs

Bench Press - 75% x 5 x 5 - 185 lbs

Circuit: 2/4/6/4/2/2 (6 sets total)

  1. Ring Pull-ups (neutral to supinated)
  2. Push-ups x2
  3. Sit-ups x2
612

Stick with 5x a week then and cut out the sandbag and sledgehammer work. Your doing plenty of training

01/09/2010

dave284 came down to train and my coach Brian took him throught he ropes. I saw a lot of potential with him. Plenty strong, good flexibility, pretty decent technique, stiff leg karate stance jerk, standard

dynamic warm ups

knees a lot better but not well enough to do a bw squat = no full lifts, power lifts I can do

Bar work
PowerClean and Split Jerk
40 x 2
60 x 2
80 x 2
90 x 1
100 x 1
110 x 1
120 x 1
125 x 1
130 x 1 : better split

Power Snatch
40 x 3
50 x 6
60 x 2
70 x 2
80 x 1
90 x 1
98 x 1 : ugly as f0ck, right knee didn’t want properly so the bar was really slanted!
100 x 1 : nice
100 x 1 : nice

Military Press
bar x 8
60 x 2
70 x 1
80 x 1
86 x 0 : gash
86 x 0 : gash

Wide Grip Pull ups
x15 +2rep PB! booyah!

Decline sit ups
x 10
x 12
x 12

Done

Koing

613

Not Really been doing much oly stuff as of late but did a session yesterday

Thursday 2/9/2010

Snatch

Bar work
50kg 4x2
70kg 2x2
80kg x 1
90kg x miss, miss, 1,1,1,1 (+5kg PB)

Front Squat

90kg x 2
130kg x 1
150kg x 1
170kg x 1
180kg x miss

Clean and Overhead

50kg x 3 (press)
90kg x 2 (jerk)
110kg x 1 (jerk)

614

9/3/10

Lifting at the Univ gym… I keep the squat stands in my trunk and taken them to the gym since the club got kicked out of the univ’s Sports Club program.

Week2, day 3, of Russian BS Routine:
-115kg 5x6
–hard at 1st, easy in the middle, hard at the end.

Light Pendley Drill #3 for Snatch
-40kg

Shoulder Press:
-up 65kg 5reps mini PR!
-then 70kg 2x2 mini PR!

Stretch the legs and take the squat stands back to the car…

615

SATURDAY

Snatch - heavy single - 225x1, 235x0. Almost had 235, will get it next time since I was sluggish today, it’s been over a week since I went heavy on the snatch.

Front Squat - 75% x 3 x 5 - 225 lbs

BTN Press - 75% x 3 x 5 - 115 lbs, started off light.

Sprints! - 3 x 30m, 3 x 40m, 3 x 50m

616

SUNDAY

2-pos Snatch - 62% x 4 sets - 155 lbs

2-pos Clean - 62% x 4 sets - 175 lbs

Power Jerk + Jerk - 62% x 4 sets - 175 lbs

Chins - 25 total reps

Blast-strap Fallouts - 4x8

617

04/09/2010

Dynamic stretching

Power Snatch
bar work
40 x 3
50 x 3
60 x 2, 1 PS from Hang
70 x 1, 1 PS from Hang
80 x 1, 1 PS from Hang
90 x 1, 1 PS from Hang : fairly sure the 90 from the hang was a PB?
95 x 1
100 x 1
100 x 1
100 x 1

PC & Split Jerk
40 x 2
60 x 2
80 x 1
100 x 1
110 x 1
120 x 1

Jerk unracks
100 x 3
120 x 3
140 x 3
160 x 3
180 x 3

Push ups
30
30
30

Incine sit ups
12
12
12

done

Koing

618

[quote]IrishMarc wrote:
Not Really been doing much oly stuff as of late but did a session yesterday

Thursday 2/9/2010

Snatch

Bar work
50kg 4x2
70kg 2x2
80kg x 1
90kg x miss, miss, 1,1,1,1 (+5kg PB)

Front Squat

90kg x 2
130kg x 1
150kg x 1
170kg x 1
180kg x miss

Clean and Overhead

50kg x 3 (press)
90kg x 2 (jerk)
110kg x 1 (jerk)[/quote]

Looks f0cking easy man!

PS 90kg looked really good,
FS 170kg sharp
PC & J 110kg looked good

What are your PB’s again? And why aren’t you smashing the Oly stuff?!

Koing

619

[quote]Koing wrote:

You should already be doing some sit ups:P

I do some conditioning after my back squats sometimes. But more recently I’ve been doing a lot of upperbody stuff as I stupidly keep injuring my f0cking knee by doing other sports…I am the push up master! BP 100 x 10reps x 3sets having only BP no more then 10x this year. Helps to weigh 90kg when doing strict push ups, chest to floor, paused lock out at the top. I also do it on DB and a barbell so I an get a different angle, depth. My shoulder doesn’t like BP so I don’t do it often.

Koing[/quote]

Hey that’s pretty good man. This year I started to do weighted close grip push ups. Great assistance exercise. But althougth I kept progressing (made my 3 rep max into a 8 rep max) the movement still felt like a real grinder. I got fed up. Now I do just regular push ups, trying to up my 25 rep max to 50 reps. Get some basic endurance and strength. I believe it could work, yours seem to work nicely.

620

9/4/10

AbWheel-- Standing, using the wall to stop me from falling,
-12x5 (give and take a few reps)

AbWheel-- On my knees
-15x3 (give and take a few reps)

9/5/10

Running, 30mins

9/6/10
Labor Day lifting… so no Oly stuff because the gym where the platforms are is closed.

Back Squat (week 3, day 1)
-220lbs 2x6
—did 3reps in the last one

Pullups, staggered throughout the whole workout.
-14reps (PR!), 10, 7, 3

One arm DB Curls:
-up to 40lbs 5reps
-45lbs with the help of the other hand

DB curls, sitting on the incline bench
-22lbs 6x3

45degree Back Hyper-extension (like in coach Pendlay’s video)
-bw 10x3
-bw+10lbs 8x3

Stretch out…