CC's P/RR/S /// Power/Olympic Lifts

ccr_bballer33 · 08-11-2006, 05:43 PM

well, im back and at it again. I have been working out seriously past two months before that it was on and off not as serious as I had hoped. But ehh, thats the past. Anyway, I would like to incorporate some power lifting and olympic lifts into my routine. I am 18 year old 6'4 227lbs (as of today) athlete who has used P/RR/S for some time now.. I recently graduated from high school and will be attending Fresno State pretty soon here. I have given up sports, but have turned my drive towards powerlifting. It seems to fit my build, although once a skinny kid now a little bulked up. ha. Back to the topic, I definitely would like some advice on when and how to use power lifts such as cleans, bench and squats. Although I have been doing these for some time because of athletics (primarily basketball) I never set them apart or took them too seriously...well anything is greatly appreciated thanks guys, im off on another adventure.

I hit the gym today, will post details after work. Running a bit behind.

**P-funk** · 08-12-2006, 08:38 AM

the contested powerlifts are squat, bench, dead

the olympic lifts are snatch, clean and jerk

Cleans can help you train your deadlift though.

What is your exact routine? I wouldn't know how to fit the olympic lifts in P/RR/S. It doesn't lend itself well to that sort of training.

ccr_bballer33 · 08-12-2006, 11:40 AM

Yeah, I'm not sure how that would work. I was hoping to designate each day to a certain style possibly, for instance. Yesterday I worked out at an old Coach's of mine physical therapy facility. He mixes things up, such as one day we'll do heavy weights and more isolated movements. Other days, its big compound movements or possibly bodyweight exercises. I tend to trust him being, he has his degree and doctorate. Also he competed in strongman competitions and bench/deadlift comps.

Anyway, I do know which and what the exercises are I have been performing them at a high level for at least two years. Football was and is a very big deal at my school (Private Catholic School)...we are currently 62-0 and have the longest streak in california. The weightroom was a large part of that, where we took pride in that also.

ccr_bballer33 · 08-15-2006, 02:45 AM

well, after some debating and sorting through other programs, I realized Starr's 5x5 program seems to be what I am currently looking for. With a little tweak from Funk adding some olympic lifts, this is how the first day looked...

it was tough finding the correct weight for 5x5..

BW: 228

Cleans
155 x 5
155 x 5
155 x 5
155 x 5
155 x 3

worked on form, real tight. Weight wasn't too bad, yet I feel if I up the weight my form may suffer

still a little confused as to how many reps/sets I should use for the oly lifts.

Squats
225 x 5
225 x 5
225 x5 (right about now...I was dying.)
225 x 4
225 x 3

Bench
225 x 5
225 x 5
225 x 5

Chins
3 sets of 10

Today was a pretty good workout, definitely something different approach wise. Also, today was more of a testing of the waters sort of situation. Wasn't sure how I would hold up on certain exercises such as the squats being alone and doing five sets. Overall, I like the program template and like where I am going with this.

ccr_bballer33 · 08-23-2006, 03:36 AM

sorry didnt have much time to keep everything posted did hit the gym though last week as planned. So far the new Starr program is working great. Todays workout...

Power cleans:
135 x 5
135 x 5
135 x 5
135 x 5...The form on these is critical, I really have to focus. The weight isn't too much of a factor, yet it is still a great exercise. On the latter sets when I am fatigued I see myself slippin' on the form. really need to work on that.

Hammer rows:
230 x 5
230 x 5
230 x 5

Incline Bench:
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

Squats:
185 x 5
185 x 5
185 x 5
185 x 5

Really began to struggle on the latter part of every exercise, To be honest I have never done squats on my own until last week always had a spotter directly behind me. So I believe I have a mental block slowing me down, just need to get past that and get on to the real weight!

anyway, the workouts are great overall at the moment. It is something new and my body is not quite used to it so the results are definitely showing and in good time. Will continue to stick with it, hopefully be able to get online more and post these up. Not much sitting time between work, weights and now college.

08-11-2006, 05:43 PM	#1
ccr_bballer33 Bball player Join Date: Aug 2004 Posts: 152	CC's P/RR/S /// Power/Olympic Lifts well, im back and at it again. I have been working out seriously past two months before that it was on and off not as serious as I had hoped. But ehh, thats the past. Anyway, I would like to incorporate some power lifting and olympic lifts into my routine. I am 18 year old 6'4 227lbs (as of today) athlete who has used P/RR/S for some time now.. I recently graduated from high school and will be attending Fresno State pretty soon here. I have given up sports, but have turned my drive towards powerlifting. It seems to fit my build, although once a skinny kid now a little bulked up. ha. Back to the topic, I definitely would like some advice on when and how to use power lifts such as cleans, bench and squats. Although I have been doing these for some time because of athletics (primarily basketball) I never set them apart or took them too seriously...well anything is greatly appreciated thanks guys, im off on another adventure. I hit the gym today, will post details after work. Running a bit behind.

08-12-2006, 08:38 AM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,432	the contested powerlifts are squat, bench, dead the olympic lifts are snatch, clean and jerk Cleans can help you train your deadlift though. What is your exact routine? I wouldn't know how to fit the olympic lifts in P/RR/S. It doesn't lend itself well to that sort of training.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

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08-12-2006, 11:40 AM	#3
ccr_bballer33 Bball player Join Date: Aug 2004 Posts: 152	Yeah, I'm not sure how that would work. I was hoping to designate each day to a certain style possibly, for instance. Yesterday I worked out at an old Coach's of mine physical therapy facility. He mixes things up, such as one day we'll do heavy weights and more isolated movements. Other days, its big compound movements or possibly bodyweight exercises. I tend to trust him being, he has his degree and doctorate. Also he competed in strongman competitions and bench/deadlift comps. Anyway, I do know which and what the exercises are I have been performing them at a high level for at least two years. Football was and is a very big deal at my school (Private Catholic School)...we are currently 62-0 and have the longest streak in california. The weightroom was a large part of that, where we took pride in that also.

08-15-2006, 02:45 AM	#4
ccr_bballer33 Bball player Join Date: Aug 2004 Posts: 152	well, after some debating and sorting through other programs, I realized Starr's 5x5 program seems to be what I am currently looking for. With a little tweak from Funk adding some olympic lifts, this is how the first day looked... it was tough finding the correct weight for 5x5.. BW: 228 Cleans 155 x 5 155 x 5 155 x 5 155 x 5 155 x 3 worked on form, real tight. Weight wasn't too bad, yet I feel if I up the weight my form may suffer still a little confused as to how many reps/sets I should use for the oly lifts. Squats 225 x 5 225 x 5 225 x5 (right about now...I was dying.) 225 x 4 225 x 3 Bench 225 x 5 225 x 5 225 x 5 Chins 3 sets of 10 Today was a pretty good workout, definitely something different approach wise. Also, today was more of a testing of the waters sort of situation. Wasn't sure how I would hold up on certain exercises such as the squats being alone and doing five sets. Overall, I like the program template and like where I am going with this.

08-23-2006, 03:36 AM	#5
ccr_bballer33 Bball player Join Date: Aug 2004 Posts: 152	sorry didnt have much time to keep everything posted did hit the gym though last week as planned. So far the new Starr program is working great. Todays workout... Power cleans: 135 x 5 135 x 5 135 x 5 135 x 5...The form on these is critical, I really have to focus. The weight isn't too much of a factor, yet it is still a great exercise. On the latter sets when I am fatigued I see myself slippin' on the form. really need to work on that. Hammer rows: 230 x 5 230 x 5 230 x 5 Incline Bench: 225 x 5 225 x 5 225 x 5 225 x 5 225 x 5 Squats: 185 x 5 185 x 5 185 x 5 185 x 5 Really began to struggle on the latter part of every exercise, To be honest I have never done squats on my own until last week always had a spotter directly behind me. So I believe I have a mental block slowing me down, just need to get past that and get on to the real weight! anyway, the workouts are great overall at the moment. It is something new and my body is not quite used to it so the results are definitely showing and in good time. Will continue to stick with it, hopefully be able to get online more and post these up. Not much sitting time between work, weights and now college.