1-arm DB snatch (from hang): 40x1x8, 60x2x4, 65x2x4
Front Squats: Barx1x8, 135x4x4
1-leg swiss ball curls: 2legx1x10, BWx3x6
Ankle work (extension)
Ab work (bridge, leg lowering)
The 4 reps for DB snatch means 2 of each hand. Front squats were light, but my upperbody is still the limiting factor. I realized a problem I have been making. I’ve been taking too much of the load on my fingers instead of my wrists (OL style). Pretty easy workout, but overall it was decent. I’m expecting big strength gains with my last phase before the season.
[quote]tajam wrote:
For another ingnorant question…
I have read the threads on WS4SB over and over and can still not figure out what the true meaning of “working up to a 3-5 rep max” is. Can someone please give me an example of exactly what would happen when working up to a 3 rep max? I really need to use this in my lower body ME day. Thanks. [/quote]
i work up to 80% of my 1RM in front squats say 180kgs
then do one arm power snatches working up to max say around 60kgs
then power snatches with 50kg
then vertical jumps for max height on day 1
or Drop jumps (off 20cm box) on day 2
i walk out of the gym feeling very “Olympic today” or that i can jump over a bus
took my vertical jump from 64cm at 122kg to 73cm at 125kg in 6 weeks and more importantly added 60 cms to my shotput PR.
Just want to add in that many college football programs around the country follow a split like the following:
Monday: Strength day with agility/conditioning running
Tues: Explosive day with sprinting/speed work
Thurs: Strength day with agility/ conditioning running
Friday: Explosive day with springing/speed work
On the “strength” days a whole body workout centered around squats and benches is performed. The running involves lots of agility drills.
On explosive days the olympic lifts are performed (hang cleans, jerks, snatches etc…) along with sprinting and speed drills.
Basically the whole body is worked 4 days a week but with the split between strength and explosive days you don’t get overtrained. The olympic day hits the back hard and thus no direct back work is performed on the “strength day”.
I tried decline DB extensions since the latest newsletter said they don’t cause pain to the elbows, but they did for me, so I stuck with my pushdowns. I’m not sure how much any of the last 3 exercises actually weighed. I think those are just numbers, not weights.
[quote]vision1 wrote:
Front squats were light, but my upperbody is still the limiting factor. I realized a problem I have been making. I’ve been taking too much of the load on my fingers instead of my wrists (OL style).[/quote]
For front squats, the weight should be supported entirely on your shoulders, right on top of your anterior deltoids. This will require putting your hands not in line with, on top of your shoulders, but outside of them, in order for the bar to go low enough to rest on the shoulders.
The fingers/wrists really don’t do anything, although they can help keep the bar from rolling around.
[quote]smallmike wrote:
For front squats, the weight should be supported entirely on your shoulders, right on top of your anterior deltoids. This will require putting your hands not in line with, on top of your shoulders, but outside of them, in order for the bar to go low enough to rest on the shoulders.
The fingers/wrists really don’t do anything, although they can help keep the bar from rolling around.
[/quote]
That’s exactly how I do them, but my wrists still need to stay completely extended which makes them sore. I also think since I lean forward (slightly), at the bottom the are stoping the bar from rolling off my shoulders, which puts even more stress on them.
Before I was doing all of this with my fingers which made it even worse.
I notice a contact with the bar and my neck sometimes, and afterwards I get red marks on my collar bone. Does this sound right, or is the bar in the wrong position?
[quote]OKLAHOMA STATE wrote:
Just want to add in that many college football programs around the country follow a split like the following:
Monday: Strength day with agility/conditioning running
Tues: Explosive day with sprinting/speed work
Thurs: Strength day with agility/ conditioning running
Friday: Explosive day with springing/speed work
On the “strength” days a whole body workout centered around squats and benches is performed. The running involves lots of agility drills.
On explosive days the olympic lifts are performed (hang cleans, jerks, snatches etc…) along with sprinting and speed drills.
Basically the whole body is worked 4 days a week but with the split between strength and explosive days you don’t get overtrained. The olympic day hits the back hard and thus no direct back work is performed on the “strength day”.
[/quote]
I’ve been doing something very similar to that and the results have been very good. Simple but effective.
3 sprints didn’t feel like enough, so I’ll probably do 4 from now on. For deadlifts I used 25 plates instead of using a snatch grip. I also used the thicker bar for that. my 1-legged squats were done on an 18 inch box.
I can’t believe I’m losing weight. I need to start eating alot more.
I’m also training for my vertical leap to increase. Here’s what I will be doing once my pinky gets back in shape (it was out of it’s socket, if that’s what you call it, and is still sore a month after).
Full Squat 48
Hang clean & jerk 52
Close grip bench
Full Squat 55
Deadlift 53
Shoulder Press
Full Squat, work to 1RM
Benchpress
Bent Row
Some excersizes are written beforehand, which means I know what amound of kilo’s I’m going to take. Others I’ll do the way I feel. If squatting was tough, I might even skip it.
If training was light, I’ll add some chin-ups, total 20*bodyweight in 5 or 6 sets.
I have been doing this program for two weeks before the injury, and it felt great. What do you guys think?
It’s the middle of the season now, I can’t do plyo because it’s simply too heavy. I will start them when season’s over
On day 1 I would put the clean+jerk ahead of the squats. I would also change one of your pushing movements (bench press, shoulder press, CGBP) to a row or a chinup.
How are those days set up in a week? I could be wrong, but that seems like alot of squating.
[quote]SquatDr wrote:
charizard123 wrote:
I’d like to see some of your dunks with that 46.5 vertical of yours…
Yea…some of the westside stuff is pretty useful for vert training…in my experience box squats proved very useful…
yeah i can honestly contribute box squats for increasing my vert from 40 to 46 in the last two summers. if they are done right they are one of the best exercises out there.
[/quote]
How deep do you perform your box squats? Or do you perform box squats with various degrees of depth?
