O-Lifting routine. [Forum Archive]

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O-Lifting routine.

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Posted by: danny81

I have no bench or squat rack. Can some one help me make a routine?
Using O-Lifts and the such. Like deadlifts and clans

Posted by: kinkery

Quote:

Originally Posted by danny81

I have no bench or squat rack. Can some one help me make a routine?
Using O-Lifts and the such. Like deadlifts and clans

clans?

Posted by: danny81

cleans sorry. Im missing my E key so I have to press harder.

Posted by: Double D

Are you wanting a power routine or are you just wanting to work with oly lifts? Or whats the deal? P gave me a power routine to take somethings from over at T-nation.

Posted by: danny81

a power routine is fine. as long as it has a bunch of O-Lifts in it. send it please.

Posted by: Double D

Testosterone Nation - Pendulum Training for Athletes

I will tell you the same P told me. Draw ideas from it. Now what I am going to tell you. Realize the best routine you make is the one that fits you and works on the things that need to be worked on. Dont do someone elses routine because its already written, but try to take things from it to design your own. Best of luck.

Oh and learn the lifts before you use em. Like others have said in the past its best to have some sort of coach there or something to watch ya do it.

Posted by: Phred

Quote:

Originally Posted by danny81

a power routine is fine. as long as it has a bunch of O-Lifts in it. send it please.

I will be watching for your posts in the General Health and Awarness regarding a back injury or some kind of joint issue. It is only a matter of time.

Posted by: danny81

thanks. bro. I read it over. what do you think of this?

3x a week. 1 clean variation, 1 snatch variation, 1 squat/deadlift variations, 1push variation. what do you think?

like 1 day might be.

Power clean, classic snatch, High pull, military press

I want to use mainly excercises from this site Olympic Full Body

and some front squats, lunge, deadlifts, DB benchpress, and military press

Posted by: Double D

Again I really stress you learn the lifts first. First start by incorporating a few into your routine at the beginning and working on the tech part of it. Then as time goes by your body will have learned the movement and it will be like second nature.

Posted by: danny81

I learned how to do it. So what do you think of the routine. BTW thanks you have been a great help. 3x a week. 1 clean variation, 1 snatch variation, 1 squat/deadlift variations, 1push variation

Posted by: Double D

I dont like doing it like that.

I would just soon work O lifts in with my strength work.

Posted by: danny81

I dont have a strenght routine. how should I make one of those?

Posted by: Double D

Take a look into my journal. I have a routine I made from a template. Its a few pages back from the last page.

Posted by: danny81

alright. I learned that I need. A squat, bench, DL, military press, chin, and a dip. in each workout. 3x a week

Posted by: Double D

Well those are key strength lifts. Not only that but squats as well. Now put something together and get back to us.

Posted by: danny81

alright. thanks alot bro.

Posted by: danny81

Day 1
Benchpress
Squat
BB Row
Clean variation
snatch variaton

Day 2
squat
standing military press
Deadlift
Clean variation
snatch variaton

Day 3
squat
Benchpress
BB row
Clean variation
snatch variaton

Posted by: Bakerboy

Here is a full body program with olympic lifting that I have done in the past.
I did all my o-lifts from the floor but you could just do them from the hang or with DB's. Also, you could start off with longer RI's like 90 seconds and then lower them to 60 seconds after a few weeks. But this depends what your goals are and how you are recoverying. This kicked my ass in a good way...

Here is a template of my new program. 3 day full-body.

Week 1-2 /4 sets x 10 reps RI 60 sec
Week 3-4 /3 sets x 5 reps
Week 5-6 /3 sets x 8 reps
Week 7-8 /3 sets x 3 reps

Workout A

Dynamic warmup

1) Snatch
8 sets x 2 reps (light, working on technique)

2) a) Deadlift
b) DB bench press

3) a) Lunges
b) DB rows

Stabilization/ core

Workout B

Dynamic warmup

1) Clean and press
8 sets x 2 reps (light, working on technique)

2) a) Front squat
b) Pullup

3) a) One arm OH press
b) Single legged RDL's

Stabilization/ core

I will rotate these two workouts like this: A, B, A / B, A, B

I will also do some steady state cardio, tai chi, yoga and sprints

Posted by: Double D

I like what BB has down there. Again if theres things that dont fit your goals or are unfomfortable with then fix them to fit your needs.

Posted by: danny81

thanks. the workout looks great. i think I will try it. when it says 2) a) Front squat
b) Pullup

does that mean I superset them? also stabiliztion and core. what is that? like situps, leg raises, and back extensions?

Posted by: Bakerboy

Yes.

Posted by: danny81

so i do 10 reps of sqauts then quickly do 10 reps of pull ups then do squats again then pull ups. No rest? also should i have my palms facing me or away?

Posted by: Bakerboy

Squat for one set of 10 reps then without resting do 10 pullups (palms facing away) then rest for 90 seconds then do that 2 more times.

Posted by: Bakerboy

Do you know how to do all those lifts? Maybe you should start with something more basic. How long have you been lifting?

Posted by: danny81

yup. I know how to do all of those lifts.
could i change this to
Week 1-2 /3 sets x 20 reps RI 60 sec
Week 3-4 /5 sets x 5 reps
Week 5-6 /3 sets x 8 reps
Week 7-8 /6 sets x 3 reps

Posted by: Bakerboy

You could but I wouldn't.

Posted by: danny81

why wouldnt you? BTW. Im changning it to this.

Week 1-2 /3 sets x 20 reps RI 60 sec
Week 3-4 /5 sets x 5 reps
Week 5-6 /3 sets x 8-12 reps
Week 7-8 /6 sets x 3 reps

Posted by: Witchblade

That's very taxing. High intensity and decent volume for 8 weeks straight.

BB's original sounds better to avoid overtraining.

Posted by: danny81

I need to do the high reps atleast 2 weeks for boxing tho.

Posted by: Double D

No you dont. Use your cardio and boxing training for conditioning and your resistance training for strength.

Posted by: danny81

lets say im supposed to do 10 reps of pull ups and I can only do 6 what should I do? and if it says do 3 pull ups and I can do 6 should I add weight so i can only do 3.

Posted by: Bakerboy

You could do assisted pullups or another vertical pull movement that you can do for 10 reps. Yes. When you get to your 3 x 3 week just add a weight that allows you to complete 3 reps using good form.

Posted by: danny81

mayby I can have my bro help me? like do the first six by myself and my bro pushes up my legs on for the last 4?

Posted by: danny81

o BTW. For front squats. should I clean the bar up?

Posted by: Bakerboy

Yeah you can get your friend to help you, that's a good idea.
Depends on how much you are squatting. You will be working light for the first few weeks in your high rep phase so if you can clean it with good form then do it, otherwise just walk the weight out.

Posted by: danny81

sadly I cant because i dont have a rack. mayby ill put it on something load it up and then take it off.

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