/fit/ - Fitness » Thread #12547241

[105 / 27 / ?]

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Anonymous !Rk2HermyGU Sat 12 May 2012 01:37:00 No.12547241 View View Reply Original Report

Quoted By: >>12547253 >>12547260 >>12547273 >>12547301 >>12549510

Hey /fit/,

I'm a recreational olympic lifter and coach. My coach is a former Chinese olympic gold medalist. He is leaving town to work at another university at the end of this year and has left me with some great information on programming/training. If I get 5 posts showing interest, I'll dump screenshots of all of the docs/spreadsheets.

>brb taking screenshots

Anonymous

Anonymous Sat 12 May 2012 01:38:00 No.12547253 Report

Quoted By:

>>12547241

Doesn't he play football?

Anonymous

my amazing interest

Anonymous Sat 12 May 2012 01:38:00 No.12547254 Report

Quoted By:

interested :D

Anonymous

Anonymous Sat 12 May 2012 01:38:00 No.12547260 Report

Quoted By:

>>12547241
post info

Anonymous

Anonymous Sat 12 May 2012 01:38:00 No.12547265 Report

Quoted By:

start dumping, faggot.

Anonymous

Anonymous Sat 12 May 2012 01:39:00 No.12547268 Report

Quoted By:

Sounds cool to know

Anonymous

Anonymous Sat 12 May 2012 01:39:00 No.12547273 Report

Quoted By:

>>12547241
DOOOOOOOO ITTTTTTTT
i also like to oly lift recreationally

Anonymous

Anonymous Sat 12 May 2012 01:39:00 No.12547275 Report

Quoted By:

>requiring motivation

yea ok, do it.

Anonymous

Anonymous Sat 12 May 2012 01:39:00 No.12547278 Report

Quoted By:

do it!

Anonymous

Anonymous Sat 12 May 2012 01:39:00 No.12547280 Report

Quoted By:

interest registered.

Anonymous

Anonymous Sat 12 May 2012 01:39:00 No.12547283 Report

Quoted By:

Ofcourse we're interested, get them fgt

Anonymous

Anonymous Sat 12 May 2012 01:40:00 No.12547289 Report

Quoted By:

post

Anonymous

Anonymous Sat 12 May 2012 01:40:00 No.12547293 Report

Quoted By:

do it faggot

Anonymous

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Anonymous Sat 12 May 2012 01:40:00 No.12547301 Report

Quoted By:

>>12547241

I know that dude in the pic from Vegas, hes manlet status lol he does have a hot gf last time i checked tho

Anonymous

Anonymous Sat 12 May 2012 01:40:00 No.12547303 Report

Quoted By:

hahaha what a joke

all you need to be a decent recreational oly lifter is some common sense

Anonymous

Anonymous Sat 12 May 2012 01:42:00 No.12547331 Report

Quoted By: >>12547350

If you don't post it, you better believe you've done goofed, I'll backtrace your shit like shit has hasn't ever been backtraced before.

Anonymous

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Anonymous Sat 12 May 2012 01:42:00 No.12547335 Report

Quoted By: >>12547390

dumping first doc.

this is a 4 week program designed for school age lifters with only 3 days a week to train. Three heavy weeks and one peaking week at the end. These lifters compete once a month so they basically run these cycles all year round.

Anonymous

Anonymous Sat 12 May 2012 01:43:00 No.12547350 Report

Quoted By:

>>12547331

>the consequences will never be the same

Anonymous

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Anonymous Sat 12 May 2012 01:45:00 No.12547390 Report

Quoted By: >>12547422

>>12547335

Anonymous

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Anonymous Sat 12 May 2012 01:46:00 No.12547410 Report

Quoted By: >>12547424 >>12548197

Is Oly lifting fun to do as a hobby? If you really don't intend on competing, is it worth the injury risk and time spent perfecting form? Traditional lifting is still pretty rewarding to me, but I get goosebumps watching videos of huge snatches and C&Js, looks like a great feeling.

Anonymous

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Anonymous Sat 12 May 2012 01:47:00 No.12547422 Report

Quoted By:

>>12547390

Anonymous

Anonymous Sat 12 May 2012 01:47:00 No.12547424 Report

Quoted By:

>>12547410
the lifts are fun as hell

Hermy !Rk2HermyGU

Hermy !Rk2HermyGU Sat 12 May 2012 01:47:00 No.12547439 Report

Quoted By: >>12547497 >>12548417

How should I incorporate this into 5/3/1

Anonymous

Anonymous Sat 12 May 2012 01:49:00 No.12547453 Report

Quoted By: >>12547492

seems pretty individual. not much of a help to anyone else

Anonymous

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Anonymous Sat 12 May 2012 01:50:00 No.12547474 Report

Quoted By: >>12547492

This is a 5 day/week program for athletes with more time to train

Anonymous

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Anonymous Sat 12 May 2012 01:51:00 No.12547492 Report

Quoted By: >>12547524

>>12547453
>>12547474

It's a general template. Individuals can change the movements to incorporate boxes/BB work/ whatever

Anonymous

Anonymous Sat 12 May 2012 01:51:00 No.12547497 Report

Quoted By: >>12547535

>>12547439
you could do them as a deadlift assistance

Anonymous

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Anonymous Sat 12 May 2012 01:53:00 No.12547524 Report

Quoted By: >>12547554

>>12547492

Hermy !Rk2HermyGU

Hermy !Rk2HermyGU Sat 12 May 2012 01:53:00 No.12547535 Report

Quoted By:

>>12547497
That would probably work best.

Anonymous

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Anonymous Sat 12 May 2012 01:54:00 No.12547554 Report

Quoted By: >>12547565

>>12547524

Anonymous

Anonymous Sat 12 May 2012 01:54:00 No.12547556 Report

Quoted By:

How many docs are there?

Anonymous

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Anonymous Sat 12 May 2012 01:55:00 No.12547565 Report

Quoted By: >>12547598

>>12547554

Anonymous

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Anonymous Sat 12 May 2012 01:57:00 No.12547598 Report

Quoted By:

>>12547565

after i finish dumping i can give you faggots some tips and explanations so you can make this work in your own training, if anyone's interested. i've been coaching/training like this for about a year and have made tremendous progress (and gifted lifters make even much more tremendous progress. i'm just an average guy who wanted to learn the lifts)

Anonymous

Anonymous Sat 12 May 2012 02:00:00 No.12547647 Report

Quoted By:

Keep going OP

Anonymous

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Anonymous Sat 12 May 2012 02:01:00 No.12547654 Report

Quoted By: >>12547811 >>12548574

This is the program I use, which a buddy made. It's like the other 5 day program only the cycle is 3 weeks long and seems to work better for beginners than a cycle of 4 heavy weeks since they can use the extra technique work. It's also more straightforward with less variation so it's easier to do if you aren't familiar with some of the exercises.

Anonymous

Anonymous Sat 12 May 2012 02:11:00 No.12547811 Report

Quoted By: >>12547869 >>12547871 >>12549068

>>12547654
That was the last doc on programming. The other stuff wouldn't be much use to you guys.

TIPS TO MAKE THIS WORK:

If you are a beginner, ie you can't do the lifts at all, than find a coach and learn to do the lifts. This program doesn't work if you can't do the lifts. Get to the point where you can snatch 40-50kg with decent technique and clean and jerk with proper form (hips, drop, head through, etc) before doing this. The volume will help you improve so you need not be much better.

GET A COACH or something similar (ie a training partner who is serious/knows what he/she is doing). Having someone to give you cues and to check your technique is absolutely vital to progressing. often times the biggest stall on your progress is shitty technique. I've seen the right cue add 20kg to someone's snatch in a day.

Anonymous

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Anonymous Sat 12 May 2012 02:15:00 No.12547869 Report

Quoted By:

>>12547811

CHOOSING WEIGHTS/NEVER MISS. Make it a priority when choosing weights to pick weights that you can hit. Heavy, difficult, but weights that you aren't likely to fail. The more you let yourself miss, the more likely the subtleties of technique will slip up when you are going for big attempts. You want the motor pattern of a successful lift to be so engrained that missing a snatch or a clean or a jerk DOES NOT FEEL NORMAL. A 'max out' doesn't mean a PR, it means the very best lift you can do on that particular day. 85% means ROUGHLY 85% (which could mean more or less depending on how you feel that day).
RECOVERY: Eat a lot, sleep a lot. The more dedicated you are to eating well, sleeping well, and not being a fucking club maggot the more progress you can make. I recommend partner massages and stretches (wrists, upper back, walk on eachothers backs, thigh rubs(no homo), etc)

STRETCH. Stretch hips. Stretch upper back (dislocates every damn day). Stretch ankles (deadlift bar +10 or 20kg, squat down and set it on your knees, pushing them forward and stretching ankles)

FOCUS: Doing the lifts requires a strong mind. Read books in your free time or engage in some sort of intellectual activity. Don't try max effort snatches when you are in some emotional fuss-

PERSIST- don't be a fucking faggot and miss workouts. I'm a law student with a full time job and a kid and I still find time to get in and do my lifts, you fucking can too. Many lifters train multiple times a day 7 days a week so this is a pretty easy program in comparison.

hope this shit was useful to you guys/can help you in your training or at least give you ideas. I don't know why I decided to dump it and I don't really care if you don't need it/don't like it.

Anonymous

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Anonymous Sat 12 May 2012 02:15:00 No.12547871 Report

Quoted By:

>>12547811
for OP

Anonymous

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Anonymous Sat 12 May 2012 02:20:00 No.12547936 Report

Quoted By: >>12548442

bump for epic thread. somebody archive it OR BETTER YET make a compilation screenshot

Anonymous

Anonymous Sat 12 May 2012 02:22:00 No.12547968 Report

Quoted By:

1 of 4

Anonymous

Anonymous Sat 12 May 2012 02:26:00 No.12548037 Report

Quoted By: >>12548071 >>12548099

OP plz become a tripfag

Anonymous

Anonymous Sat 12 May 2012 02:28:00 No.12548071 Report

Quoted By: >>12548099

>>12548037
Yes, please. And can all of the other tripfags who are embarassed to post right now and train in the 8-12 rep range please remove their trip codes?

thanks, /fit/

Anonymous

Anonymous Sat 12 May 2012 02:29:00 No.12548099 Report

Quoted By:

someone else vote to archive

>>12548037
>>12548071

Anonymous

Anonymous Sat 12 May 2012 02:31:00 No.12548129 Report

Quoted By:

there's no way I can find a coach where I live
shit fucking sucks.

Anonymous

Anonymous Sat 12 May 2012 02:32:00 No.12548147 Report

Quoted By: >>12548257

what are your stats?

Anonymous

Anonymous Sat 12 May 2012 02:34:00 No.12548170 Report

Quoted By: >>12548223 >>12548274 >>12548357 >>12548380

How are the Chinese such successful Olympic weightlifters when they have such small frames and weigh so little?

I seriously don't get it.
Then again I'm retarded.

Anonymous

Anonymous Sat 12 May 2012 02:35:00 No.12548197 Report

Quoted By:

>>12547410
Once you learn the lifts, you can do them pretty safely. It's doing hte lifts without coaching that causes injuries.

I've failed many a heavy snatch but because I know how to miss it I have never hurt myself doing it. I've only ever gotten hurt doing squats and deadlifts.

MAXIMUM_TRIP !ZSTRENGTH.

MAXIMUM_TRIP !ZSTRENGTH. Sat 12 May 2012 02:35:00 No.12548198 Report

Quoted By:

>no bench

god fucking damnit. How can your coach forget the most important bro lift of all time?

Anonymous

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Anonymous Sat 12 May 2012 02:36:00 No.12548207 Report

Quoted By: >>12548257

OP - What do you think of SS?

Best beginner routine or what?

Anonymous

Anonymous Sat 12 May 2012 02:36:00 No.12548223 Report

Quoted By:

>>12548170
They train from child. Their elite lifters literally do nothing else besides lift together. They have impeccable technique and start going heavy at a very young age. They also are good at staying ultra lean and carrying lots of muscle mass despite their small frames.

Anonymous

Anonymous Sat 12 May 2012 02:39:00 No.12548257 Report

Quoted By: >>12548284

>>12548147
110 snatch, 140 c+j, 180 FS, 200 BS

>>12548207
best beginner routine if your plan is to be good at SS. I think the whole "3 sets and add weight 3x a week" principle is pretty retarded because without a coach kids will have shit technique and will be shittier as they get weight up, causing injuries. with a coach it's okay. I've taught some of my starcraft playing friends to lift using SS and my guidance and they all deadlift over 400 now and are pretty happy with their results.

Anonymous

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Anonymous Sat 12 May 2012 02:39:00 No.12548274 Report

Quoted By:

>>12548170
>small frame
>weigh so little

Anonymous

Anonymous Sat 12 May 2012 02:40:00 No.12548284 Report

Quoted By: >>12548322

>>12548257

What would you recommend then? Or is SS with proper technique the best in your eyes?

Pas

Pas Sat 12 May 2012 02:42:00 No.12548312 Report

Quoted By:

OP could you make a zip and upload to mediafire or something?

Anonymous

Anonymous Sat 12 May 2012 02:42:00 No.12548322 Report

Quoted By:

>>12548284

Depends on goals. If someone wants to be an olympic lifter, they should learn to squat and work on flexibility+technique with the bar while doing the lifts as often as possible, then switching into some sort of cyclical program like the ones I shared. If someone just wants to get bigger and stronger, something like SS with good technique and strict nutrition is fine. Something better would focus on adding weight less often and utilize percentages and longer/shorter sets, but a lot of that has to be decided person to person

Anonymous

Anonymous Sat 12 May 2012 02:44:00 No.12548357 Report

Quoted By:

>>12548170
>what are weight classes

Anonymous

Anonymous Sat 12 May 2012 02:45:00 No.12548369 Report

Quoted By: >>12548438

What's a typical warmup working up to 90%-effort singles?

Anonymous

Anonymous Sat 12 May 2012 02:45:00 No.12548380 Report

Quoted By: >>12548423

>>12548170
You realize the Chinese government literally breeds athletes, right?

DirtyLaundry !Dirty100Z.

DirtyLaundry !Dirty100Z. Sat 12 May 2012 02:48:00 No.12548417 Report

Quoted By:

>>12547439

I do oly lifts on OHP day.

Anonymous

Anonymous Sat 12 May 2012 02:48:00 No.12548423 Report

Quoted By:

>>12548380
also if you medal at olympics the govt takes care of you for life. huge pension, buy you a nice house, etc.

if an american gold medaled in weightlifting he'd be back working the cash register at home depot by the end of the week.

Anonymous

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Anonymous Sat 12 May 2012 02:49:00 No.12548438 Report

Quoted By:

>>12548369
bar warm ups/stretches

work up on muscle snatch from 40-60kg

snatch 40 or 50kg for as many reps as it takes to stop looking ugly.

Work up in increments of 5-20kg depending on how big your snatch is. If your best is 100, I would go 50, 60, 65, 70, 75, 80, 85, 90. If 90 is easy and with good technique, I'd go 95. If not, I'd go 92 or keep working at 90 for more reps until it looks good/ you've done your work. If 95 is easy, I'd go 100 or 102.5.

the literature/method on this is less clear because some guys get too tired from doing this many singles working up and some guys don't. Some guys prefer to make huge jumps, but I think that's usually retarded.

DirtyLaundry !Dirty100Z.

DirtyLaundry !Dirty100Z. Sat 12 May 2012 02:50:00 No.12548442 Report

Quoted By:

>>12547936

adding to the repository.

Anonymous

Anonymous Sat 12 May 2012 02:54:00 No.12548491 Report

Quoted By: >>12548511 >>12548521

nice thread OP.

could you please write out the exercises in the first doc? im quite tired atm and have no idea what the Sn etc are suppose to be. thx in advance

Anonymous

Anonymous Sat 12 May 2012 02:54:00 No.12548495 Report

Quoted By:

test

Pas

Pas Sat 12 May 2012 02:55:00 No.12548511 Report

Quoted By:

>>12548491
Sn is snatch
They;re all quite obvious

Anonymous

Anonymous Sat 12 May 2012 02:56:00 No.12548521 Report

Quoted By:

>>12548491

sn is snatch. f sq is front squat. sq is squat. cj is clean and jerk. pc and j is power clean and jerk.

it's not that hard

Anonymous

Anonymous Sat 12 May 2012 02:58:00 No.12548560 Report

Quoted By: >>12548580

>implying the chinese didn't win their medals by cheating and using steroids
>implying an olympic program is remotely relevant to 99% of the faggots on this board who can't even oly squat 1xbw
>nice try op, nice try but you couldn't troll me

Anonymous

Anonymous Sat 12 May 2012 02:59:00 No.12548574 Report

Quoted By: >>12548635 >>12548745

>>12547654
op, the workout doc you said you use is a 6 day split, that seems like a lot

Anonymous

Anonymous Sat 12 May 2012 03:00:00 No.12548580 Report

Quoted By: >>12548650

>>12548560
>implying every single lifter at the olympics isn't on roids

gg, you got me to reply. 4/10

Anonymous

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Anonymous Sat 12 May 2012 03:03:00 No.12548635 Report

Quoted By: >>12548745

>>12548574
It's not a split. It's a program. It's like practice. It's not like bodybuilding where your biceps are too tired to do curls 2 days in a row- you need to do these moves as often as you possibly can to get good at them. There are lighter days/separation between full lifts and partial variations that make it quite manageable. This program usually feels quite easy compared to maxing out every day (ie what choads like John Broz make their lifters do)

think of it like football practice. Do football players in season only practice every other day so that they can rest? No, they find some way to practice every day. That's what this is like- it's a sport.

Anonymous

Anonymous Sat 12 May 2012 03:04:00 No.12548650 Report

Quoted By:

>>12548580
Not every single lifter is. But it's obvious that you can't medal without drugs. The drug use is so hilariously blatant when you see 1st place out lifting 4th place by 40-50 kg

Anonymous

Anonymous Sat 12 May 2012 03:11:00 No.12548745 Report

Quoted By:

>>12548574
>>12548635
OP again

If someone who never lifted before just walked in and tried to do it, it would be too much. It's something you work in to. I've been lifting daily for a year now, and it's just normal. I mean, every once in a while I'll max out on deadlift for fun and it will fuck up the next days session, but I'll still get in and work light and do my best. I spend a couple of months maxing out on squats twice a day last year and it was a great learning experience- now THAT was too much.

you know that feeling you get when you do SS and on your off days you want to lift? That's how I feel every day, except if you know what you're doing you actually will lift every day and make better gains because of it.

Anonymous

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Anonymous Sat 12 May 2012 03:14:00 No.12548804 Report

Quoted By:

>you know that feeling you get when you do SS and on your off days you want to lift? That's how I feel every day, except if you know what you're doing you actually will lift every day and make better gains because of it.

Anonymous

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Anonymous Sat 12 May 2012 03:20:00 No.12548866 Report

Quoted By:

>"you know that feeling you get when you do SS and on your off days you want to lift? That's how I feel every day, except if you know what you're doing you actually will lift every day and make better gains because of it."

>mfw

Anonymous

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Anonymous Sat 12 May 2012 03:22:00 No.12548904 Report

Quoted By:

OP is a bro of legendary scale

brb gonna set a PR

Anonymous

Anonymous Sat 12 May 2012 03:26:00 No.12548947 Report

Quoted By:

Thanks OP, for posting this information. Oly lifter as well, I'll be interested in comparing it to some of the stuff I've got from the high level coaches in my area.

Anonymous

Anonymous Sat 12 May 2012 03:27:00 No.12548971 Report

Quoted By: >>12549069

sounds cool, im gunna look and see if my uni gym has any PTs who do oly lifts. damn i wish the sponsered asian that lifts when i do would teach me, but i dont want to waste his time

Anonymous

Anonymous Sat 12 May 2012 03:34:00 No.12549068 Report

Quoted By:

>>12547811
If you have the time, I'd be interested in seeing what else you have. I'm a competitive Olympic lifter, though not a coach, and I know a couple other lifters who I am sure would find it interesting and informative as well. Might not be anything new, but it is always cool to see what other programs are using, especially China.

Anonymous

Anonymous Sat 12 May 2012 03:34:00 No.12549069 Report

Quoted By:

>>12548971
couldn't hurt to ask. or at least to ask if he knows anyone who would coach you.

Anonymous

Anonymous Sat 12 May 2012 03:34:00 No.12549071 Report

Quoted By:

/fit/ newfag here, what do the percentages mean? thanks ^^

Anonymous

Anonymous Sat 12 May 2012 03:38:00 No.12549128 Report

Quoted By: >>12549246 >>12549302

Looking at your program, its surprising to me that you are only doing the full lifts like 2x per week, and not squatting much either. A lot of it is accessory work. Is that because you aren't competing? It seems like a lot of energy to spend on lifts that I wouldn't see impacting your total.

Anonymous

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Anonymous Sat 12 May 2012 03:47:00 No.12549246 Report

Quoted By: >>12549295

>>12549128

Chinese lifters do tons of accessory work, and since his coach is a former Chinese lifter...

Anonymous

Anonymous Sat 12 May 2012 03:50:00 No.12549295 Report

Quoted By:

>>12549246
I know that, its just that his program is almost entirely accessory work. For an Oly lifter working out 6 days per week, only training the classic lifts 2x and only squatting 3x total is not the norm.

I could understand if he was doing the classic lifts, say, 4x and squatting 3-4x (if he already was at peak strength levels in the cycle), and then adding on accessory work. The Chinese do a ton of accessory work, but from everything I've heard from coaches speaking with their coaches, stuff I've gleaned from Americans with an amazing chance to train under top level Chinese coaches, they do tons of accessory work IN ADDITION to tons of oly work and strength work.

But I could be wrong.

Anonymous

Anonymous Sat 12 May 2012 03:50:00 No.12549302 Report

Quoted By: >>12549400

>>12549128
Not sure what you mean- the 6 day/wk program has full lifts 3x/week and variants on the other days. Some of it is that it is taylored to beginner/intermediate lifters who still need stuff like muscle snatches to help them in their full lifts.

Jerk dips, hang lifts, jerk recoveries, drop snatches, etc- all of them are useful and will help improve your total if they are used correctly.

You are sort of right though- a more advanced lifter will do less accessory and will have a more personalized program for whatever their strengths and weaknesses are. I'm an intermediate/high level beginner, and I rarely compete, so I stick to something like this for general improvement of the lifts and consistent programming.

Eponymous

Eponymous Sat 12 May 2012 03:56:00 No.12549386 Report

Quoted By: >>12549495

I don't have a coach--I already do power cleans (and I think my form is good) but if I tried to do any snatches I know I'd fuck them up. There is no workaround, is there?

Anonymous

Anonymous Sat 12 May 2012 03:57:00 No.12549400 Report

Quoted By: >>12549550

>>12549302
I must have mis-counted the number of times the classic lifts are done, sorry. I'll take another look.

Thanks for the clarification. I was surprised to see so much accessory work - including the jerk balances, bench press.

Just curious, what is your best total in training and competition? How long have you been Oly lifting? My best in competition is a 95 snatch, a 130 clean and jerk, 85 kg class. Been Oly lifting 1.5 years now with two 2-month-long breaks due to injuries, lifting for 2.5.

Do you have any programs for intermediate lifters? I'm nowhere near advanced but my technique is down pretty well that I don't need much accessory Oly work, and I'm trying to keep it focused down to competition preparation.

Anonymous

Anonymous Sat 12 May 2012 04:04:00 No.12549495 Report

Quoted By: >>12549518 >>12549615

>>12549386
Look up Glenn Pendlay's snatch progression. Do the drill, and take video. Post video - NOT HERE, you won't get useful advice - but on pendlay forum, or tnation oly forum, or anywhere but here. I advise Tnation oly forum. Get advice. Do it again. Take video, get advice, repeat, forever. Until you get it down.

Anonymous

Anonymous Sat 12 May 2012 04:05:00 No.12549510 Report

Quoted By: >>12549560

>4chan /fit/ >>12547241 3/4 about 2 hours ago

Eponymous

Eponymous Sat 12 May 2012 04:06:00 No.12549518 Report

Quoted By: >>12549566

>>12549495

I thought of this, but was going to post them on here

D:

good point about the pendlay forums, that never came to mind.

Anonymous

Anonymous Sat 12 May 2012 04:08:00 No.12549550 Report

Quoted By: >>12549609

>>12549400
Our coach takes the accessories, especially the power lifts, hangs, and jerk dips/recoveries really seriously. They have been important in fixing subtle technique issues in a lot of our lifters. It's a pretty different training philosophy though, and I understand how it seems excessive- the big thing nowadays seems to be just maxing out on the lifts every day.

My best training lifts are 110 snatch and 140 C+J, at a local competition I did 104/132 @ 96kg (tall and lanky). I've lifted at all for about 2 years, started working on olympic lifting about 8 months ago. I only started being able to really full snatch about 2 months ago due to flexibility issues, so it's gone up fast because I have a good strength base, though I doubt I'm good for much more than that right now as I'm really not gifted for the sport.

I don't really know how to program for a more advanced lifter- I've stuck with this and have seen great progress on 4 of the 3 week cycles, even though they've felt pretty easy. It would probably be more individualized depending on what your coach thinks you need to work on and how strong you are. Some guys are limited by a weak squat and need to squat more, and some guys suck at the lifts and need to work on them more. One guy I know front squats 195kg but can't clean 100.

Anonymous

Anonymous Sat 12 May 2012 04:09:00 No.12549560 Report

Quoted By:

>>12549510
>>12549510
>>12549510
>>12549510
>>12549510

Anonymous

Anonymous Sat 12 May 2012 04:09:00 No.12549566 Report

Quoted By:

>>12549518
Face it, no one here is a competitive Oly lifter or coach. I am, this thread's OP is, and maybe like one other person in this thread. But the chance that one of us, or any other real lifter who has a good eye and will actually be online is there, is low.

On 4chan, threads die too quickly to get long term advice. Better on a non-imageboard forum. I've seen good stuff on pendlay, I have an account on tnation and a couple good coaches post there often and pay attention to new posts. weightlifting exchange is good too, though it can be slow.

Anonymous

Anonymous Sat 12 May 2012 04:11:00 No.12549584 Report

Quoted By: >>12549605

OP can you post a pic of yourself?

Anonymous

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Anonymous Sat 12 May 2012 04:12:00 No.12549605 Report

Quoted By: >>12549631

>>12549584
I'm lanky, unaesthetic and 15+%bodyfat. You really don't want to see/have any reason to need to.

Anonymous

Anonymous Sat 12 May 2012 04:13:00 No.12549609 Report

Quoted By: >>12549662

>>12549550
I was thinking maybe you had some sort of periodization template handy, but I suppose not lol. Those are pretty good lifts, of course no records are going to be set by either of us, but compared to the layperson its pretty high up there.

Do you ever feel that the 3-4 week cycles are to short? I've never run one less than 6 weeks, except smolov jr and thats a squat program.

Anonymous

Anonymous Sat 12 May 2012 04:13:00 No.12549615 Report

Quoted By: >>12549638 >>12549673

>>12549495
OP here- thumbs up for this post.

Anonymous

Anonymous Sat 12 May 2012 04:14:00 No.12549631 Report

Quoted By:

>>12549605

Do it.

Anonymous

Anonymous Sat 12 May 2012 04:15:00 No.12549638 Report

Quoted By:

>>12549615
Before I had a coach, I learned everything I could from Pendlay's stuff.

Anonymous

Anonymous Sat 12 May 2012 04:16:00 No.12549662 Report

Quoted By: >>12549697

>>12549609
For beginner/intermediate lifters they are plenty long. The school age kids who run these programs compete every month, so they are designed to peak them at the end of the 'tech week'.

For more advanced stuff I'd recommend checking out pendlay forums.

Or you could go full-retard and just max out twice every day like Average Broz.

Anonymous

Anonymous Sat 12 May 2012 04:17:00 No.12549673 Report

Quoted By: >>12549692

>>12549615
hey OP. my snatch sucks a shitload.

i've been snatching the bar for 3 weeks, and some days I can move up to 30kg (including bar). My coach/other lifters say my form is pretty good... but how the hell am I supposed to progress if I can barely do 30kgs? Yesterday, I only did sets with the bar again...

My cleans and CJs and all other lifts are going up, but my snatch just blows cock. Feels like my arms are just too weak to lift the bar above my head

Anonymous

Anonymous Sat 12 May 2012 04:19:00 No.12549692 Report

Quoted By:

>>12549673
muscle snatch. Sets of 2-3. Work up on them 2 or 3 times a week.

Anonymous

Anonymous Sat 12 May 2012 04:20:00 No.12549697 Report

Quoted By: >>12549733

>>12549662
I don't have the time to max out 2x per day, or the money for the food that would require.

I lift 5-6x per week. Squat usually every session, usually front squat as well for very low volume. Either full Oly lifts or variations every time. Thats all I have time for.

I can't imagine competing every month. That must suck. Its bad enough doing 2 in one season. I guess they dont really peak for anything. Just take it for what they can and keep getting better.

Anonymous

Anonymous Sat 12 May 2012 04:22:00 No.12549733 Report

Quoted By:

>>12549697
They are just kids so they make fast progress and sometimes have growth spurts that help a shitload. One 14 year old snatched 80kg at 54kg bodyweight a couple months ago. He's a nationally ranked baseball prospect though, so he will probably not stay in lifting

Anonymous

View Same Google ImgOps iqdb SauceNAO 1336682675053.png, 52KiB, 800x800

Anonymous Sat 12 May 2012 04:28:00 No.12549800 Report

Quoted By:

>thread archived

it will live on forever

Anonymous

View Same Google ImgOps iqdb SauceNAO Boyakasha.jpg, 40KiB, 320x450

Anonymous Sat 12 May 2012 06:02:00 No.12550969 Report

Quoted By:

Much thanks OP

Boyakasha

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