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Health & Fitness
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Old 02-12-2012, 07:21 PM   #21
fugarza
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Quote:
Originally Posted by Glight View Post
Goal is to get better at Olympic lifting, get a bit leaner, and maintain / improve conditioning.
That's awesome that you're moving over to Oly lifts.
You should check out mikesgym, maxfit, and catalyst athletics for good oly programs. I like CA for my programs but I'm thinking of trying the programming over at maxfit.

Just a few suggestions on your programming.
The snatch and cj should be done before anything else in your workout since it takes the most out of you. A typical day would be a lift, pull, squat, and maybe a press/pull.

Here's a monday for me. I would go up in percentages each week as well, except for the deadlift and pulls. Those should only be about 10% more then your 1RM.

Snatch @ 70% of 1rm 3x2
Clean deadlift * 110% of 1rm clean 1x5
Squat 70% 0f 5rm 5x3
3 sets of max rep strict pull ups

Also if you want to get good at the oly lifts never include them in a conditioning workout. They absolutely do not belong in any type of conditioning workout if you want to be able to lift heavy with great proficiency in the snatch/cj. If you want to include snatch/cj type movements use a sandbag.
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Last edited by fugarza; 02-12-2012 at 07:27 PM.
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Old 02-12-2012, 07:52 PM   #22
Glight
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Originally Posted by fugarza View Post
That's awesome that you're moving over to Oly lifts.
You should check out mikesgym, maxfit, and catalyst athletics for good oly programs. I like CA for my programs but I'm thinking of trying the programming over at maxfit.

Just a few suggestions on your programming.
The snatch and cj should be done before anything else in your workout since it takes the most out of you. A typical day would be a lift, pull, squat, and maybe a press/pull.

Here's a monday for me. I would go up in percentages each week as well, except for the deadlift and pulls. Those should only be about 10% more then your 1RM.

Snatch @ 70% of 1rm 3x2
Clean deadlift * 110% of 1rm clean 1x5
Squat 70% 0f 5rm 5x3
3 sets of max rep strict pull ups

Also if you want to get good at the oly lifts never include them in a conditioning workout. They absolutely do not belong in any type of conditioning workout if you want to be able to lift heavy with great proficiency in the snatch/cj. If you want to include snatch/cj type movements use a sandbag.
Thanks for the tips. I've looked at some of those programs before but I dont think I really want to do a fully dedicated oly program, just focus more on it so I can get it in line with the rest of my lifts.

I think by just snatching more than once a month, overhead squatting more, and cleaning weekly that I will be able to hit those numbers. I'm not even planning on learning to split jerk as it feels incredibly awkward for me compared to a push jerk.

We'll see how it goes though. If my numbers start to get more respectable maybe I'll want to truly focus on it. I have no intent of ever competing.
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Old 02-14-2012, 06:38 PM   #23
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Great day today!

2.14.2012 36 degrees in garage. No heater.

Deadlifts
5x135
5x225
3x315
1x385
1x435
1x475 pr! Long time coming.

Unbroken doubleunders
x35
x35
x35
x35
x35
x35
x35
x35

8 sets in a row unbroken. Wierd but I'll take it. All in lifting shoes between dl sets too.

Conditioning

5 rounds of
30 doubleunders
10 ghd situps
5 135lb push press
7:14. Huge pr! Did this in 11:58 with 95lb push press last time.

Deadlift video (ignore the yell, lol)



Video of one of the doubleunder sets

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Old 02-15-2012, 06:10 AM   #24
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You beast you. Good **** man. Looked easy for you
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Old 02-15-2012, 06:21 AM   #25
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Glight I want to be in a MMA cage with you and just let you toss me around like a rag doll.

Is that wrong?
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Old 02-15-2012, 07:40 AM   #26
Glight
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Glight I want to be in a MMA cage with you and just let you toss me around like a rag doll.

Is that wrong?
Only if we're nude.....
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Old 02-15-2012, 09:23 AM   #27
DME46
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How about boxer briefs and vaseline?

Seriously man you're a beast... I wouldn't want to fight you hahaha, have you ever had to physically defend yourself?
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Old 02-15-2012, 02:52 PM   #28
Glight
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How about boxer briefs and vaseline?

Seriously man you're a beast... I wouldn't want to fight you hahaha, have you ever had to physically defend yourself?
Works for me....

No, not really. I threw down some older guy (35 - 40) on the ground in the bathroom at a baseball game that tried cutting in front of the line, lol, but thats the most physical contact I've had in a long time, certain since I've had some decent strength. It was pretty funny, he saw how far and fast he went down and gathered his **** up and left the bathroom really quickly.

I dont go many places where fights happen and I almost always have a smile on my face. I'd much rather apologize and buy someone a beer if I do something stupid or let it slide if they did something stupid. About the only chance I have of getting into something physical is if someone unexpected starts something with me for no reason or if someone messes with my wife or kids. If they do, look out though.
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Old 02-15-2012, 03:14 PM   #29
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Lol I'm the exact same way. Not much of an anger except in video games when I lose.
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Old 02-15-2012, 03:15 PM   #30
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Lol I'm the exact same way. Not much of an anger except in video games when I lose.
witness
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Old 02-15-2012, 03:17 PM   #31
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holy beastmode batman. Congrats on the pr!
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Old 02-15-2012, 03:22 PM   #32
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witness
Of?
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Old 02-15-2012, 03:43 PM   #33
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Of?
you flipping out
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Old 02-15-2012, 03:51 PM   #34
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Just normal roid rage.
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Old 02-15-2012, 06:20 PM   #35
Glight
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Split jerk
5x45
5x95
5x135
3x165
1x3x185
1x3x205 max overhead hold on last rep. 36 seconds.

Power clean
1x135
1x165
1x3x185
1x3x205

Every minute on the minute for 12 minutes
1 185lb power clean and push jerk
hspu every other minute during rest - 5, 5, 5, 5, 4, 3

Extra Handstand pushups
3, 5, 5, 2

42 total today!

Metcon
50 20lb wall balls
20 95lb power snatch
25 20lb wall balls
10 95lb power snatch
6:19

Good day!
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Old 02-16-2012, 06:27 PM   #36
Glight
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Front squats
5x95
5x95
5x135
3x165
3x185
20 sets of 2 at 205 with :30 between sets. Whoa. Brutal.

Rest 5:00

Conditioning
5x
7 165 lb front squats
7 chest to bar pullups
8:03. Was supposed to do 7 rounds but just got to be too much of a grind after 40 205lb front squats
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Old 02-16-2012, 07:01 PM   #37
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Damn dude pretty good stuff. The weight you're doing on the front squats is damn heavy lol...

whats the two different weights mean? i.e. 305 / 355
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Old 02-16-2012, 07:09 PM   #38
Glight
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Damn dude pretty good stuff. The weight you're doing on the front squats is damn heavy lol...

whats the two different weights mean? i.e. 305 / 355
Thanks.

Different weights are current / goal.
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Old 02-16-2012, 07:22 PM   #39
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lol ya right...

I'm I'm about to go do some military presses. I think of this scene almost every time.

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Old 02-16-2012, 08:10 PM   #40
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lol ya right...

I'm I'm about to go do some military presses. I think of this scene almost every time.

I'm not going to knock lou but his form makes it so much easier to lift big weight. I like to lock it out.
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