critiqe my training routine please...

shackbdog · 04-23-2006, 11:54 AM

ok heres what i have came up w/ so any changes or etc. i would appreciate it

Workout A:
power cleans 5x6
snatch 5x6
clean and press 5x8
benchpress 5x6
deadlifts 5x8
front squats 5x6
chin-ups 3x8

Workout B:
power cleans 5x3-5
snatch 5x8
clean and press 5x3-5
benchpress 5x8
deadlifts 5x6
front squats 5x3-5
chin-ups 3x6

Workout C:
power cleans 5x8
snatch 5x3-5
clean and press 5x6
benchpress 5x3-5
deadlifts 5x3-5
front squats 5x8
chin-ups 3x3-5

A=monday, B=wednesday, C=friday
i want a routine that i can have the power stuff in and mostley compound but 1-2 isolation exercises so if u think that workout sucks can u help me come up w/one?

TJ Cline · 04-23-2006, 12:14 PM

I think the reps are too low....mix up the rep range a bit

**CowPimp** · 04-23-2006, 12:18 PM

What are your goals? That's a lot of Olympic lifting for someone who doesn't give any indication that they plan on competing.

mike456 · 04-23-2006, 12:19 PM

all workouts are the same so why did you type them 3 times and call them workout a,b,c?

shackbdog · 04-23-2006, 12:19 PM

that better foreman? .....cowpimp, my goals are to get stronger and i dont like that isolation crap too much....Dick456 the reps are different

mike456 · 04-23-2006, 12:28 PM

u just changed them asshole

shackbdog · 04-23-2006, 12:32 PM

yeah bc foreman told me that i should change em up a bit ...w/e i'm not arguring w/u fool

shackbdog · 04-23-2006, 12:35 PM

anyone else wanna critiqe it?

**P-funk** · 04-23-2006, 03:02 PM

have you been olympic lifting?

that is way to much work in one day for each day.

don't do olympic lifts for more then 3 reps. if you are trying to be specifc to the sport and no more then 5 reps if you are just working on general power-endurance. the movement slows down to much and the technique gets sloppy.

you need to cut down a lot of this stuff IMO.

how is your lifting technqiue?

shackbdog · 04-23-2006, 03:06 PM

Quote:

Originally Posted by P-funk

have you been olympic lifting?

that is way to much work in one day for each day.

don't do olympic lifts for more then 3 reps. if you are trying to be specifc to the sport and no more then 5 reps if you are just working on general power-endurance. the movement slows down to much and the technique gets sloppy.

you need to cut down a lot of this stuff IMO.

how is your lifting technqiue?

i have done olympic lifts b4 but not on a real training schedule.

ok i will no more than 3reps.

what do u mean by cut down alot of stuff? i know what it means but i am just wondering what i should cut down? any help their i will appreciate it

technique is pretty good

**P-funk** · 04-23-2006, 03:10 PM

well, you are doing the exact same workout every day! You should take things that you need to work on with your lifts and organize them properly. You may or may not want to do both lifts on all days. I find it burns me out and I am better at focusing on one and then the other and then having a day where I train them both.

Might be something like this:

day1
power snatch
drop snatch off the rack
snatch pull
overhead press
chin ups

day2
power clean
jerks off the rack
clean pulls
incline DB press
rows

day3
squat snatch
squat clean and jerk
front squat
RDL
chin ups

shackbdog · 04-23-2006, 03:14 PM

Quote:

Originally Posted by P-funk

well, you are doing the exact same workout every day! You should take things that you need to work on with your lifts and organize them properly. You may or may not want to do both lifts on all days. I find it burns me out and I am better at focusing on one and then the other and then having a day where I train them both.

Might be something like this:

day1
power snatch
drop snatch off the rack
snatch pull
overhead press---is that just a military press? standing?
chin ups

day2
power clean
jerks off the rack
clean pulls
incline DB press
rows

day3
squat snatch
squat clean and jerk
front squat
RDL
chin ups

hmm...i would do something like that but i dunno what the stuff is that i bolded out

shackbdog · 04-23-2006, 03:15 PM

is their a site that will show me that stuff?

**P-funk** · 04-23-2006, 03:15 PM

Quote:

Originally Posted by shackbdog

hmm...i would do something like that but i dunno what the stuff is that i bolded out

are you complelty new to olmypic lifting?

shackbdog · 04-23-2006, 03:17 PM

Quote:

Originally Posted by P-funk

are you complelty new to olmypic lifting?

yes kinda...i have done cleans and jerks and snathes and stuff but not anything like that ....is the RDL romanian dealdifts?

**P-funk** · 04-23-2006, 03:18 PM

a power snatch is like a power clean.....you drop into a quarter squat instead of a full squat like you do in a squat snatch or a squat clean.

drop snatch is set the bar on your back in a squat position. take a snatch grip and work on dropping down into a full overhead squat position as quickly as possible.

standing press is millitary press.

pulls are just takiung the grip that is suggested (clean or snatch) and performing the pull, from the ground up to triple extension and shrug. just don't follow it through to the whole lift.

jerks off the rack are just doing jerks but taking the bar off the rack instead of cleaning it into place.

RDL is romanian deadlift, kind of like SLDL.

shackbdog · 04-23-2006, 03:25 PM

Quote:

Originally Posted by P-funk

a power snatch is like a power clean.....you drop into a quarter squat instead of a full squat like you do in a squat snatch or a squat clean.--so drop into a 1/4 squat and then snatch?

drop snatch is set the bar on your back in a squat position. take a snatch grip and work on dropping down into a full overhead squat position as quickly as possible.--so u set the bar on ur back then go down then up in a overhead squat?

standing press is millitary press.--OK

pulls are just takiung the grip that is suggested (clean or snatch) and performing the pull, from the ground up to triple extension and shrug. just don't follow it through to the whole lift.--so u take it to a triple ext. and shrug? whats a triple ext.? just in a standing position?

jerks off the rack are just doing jerks but taking the bar off the rack instead of cleaning it into place.--so its kinda set up like a rack deadlift?

RDL is romanian deadlift, kind of like SLDL.---ok

sorry for all the questions but i am really interested in olympic lifts and stuff and i thank you for all the help

**P-funk** · 04-23-2006, 03:26 PM

Quote:

Originally Posted by shackbdog

sorry for all the questions but i am really interested in olympic lifts and stuff and i thank you for all the help

If I were you I would seriously buy Weightlifting Encyclopedia by Artie Dreschler. It will tell you all this stuff.

let me try and find some pictures or video for you...

shackbdog · 04-23-2006, 03:27 PM

ok thanks

**P-funk** · 04-23-2006, 03:30 PM

shackbdog · 04-23-2006, 03:59 PM

Quote:

Originally Posted by P-funk

well, you are doing the exact same workout every day! You should take things that you need to work on with your lifts and organize them properly. You may or may not want to do both lifts on all days. I find it burns me out and I am better at focusing on one and then the other and then having a day where I train them both.

Might be something like this:

day1
power snatch---Got it
drop snatch off the rack--still not sure
snatch pull---got it
overhead press---got it
chin ups--simple

day2
power clean---got it
jerks off the rack--not sure
clean pulls--got it
incline DB press--simple
rows

day3
squat snatch--still not sure
squat clean and jerk---got it
front squat--got it
RDL--got it
chin ups--simple

any tips on the ones i'm not sure of?

**P-funk** · 04-23-2006, 04:02 PM

what the hell don't you know about squat snatch? it is just like a power snatch but you drop into a FULL SQUAT POSITION!! just like a full clean. I don't get what you don't understand?

**P-funk** · 04-23-2006, 04:02 PM

drop snatch

**P-funk** · 04-23-2006, 04:03 PM

jerks of the rack are just jerks....like split jerks or power jerks...which ever way you do your clean and jerk. all you are doing is walking it out of the squat rack instead of cleaning the weight first.

shackbdog · 04-23-2006, 04:12 PM

Quote:

Originally Posted by P-funk

jerks of the rack are just jerks....like split jerks or power jerks...which ever way you do your clean and jerk. all you are doing is walking it out of the squat rack instead of cleaning the weight first.

its sitting on the rack and then all u do is just jerk it? and the rack should be at the level where u would end the clean?...i understand the squat snatch now

**P-funk** · 04-23-2006, 04:22 PM

Quote:

Originally Posted by shackbdog

its sitting on the rack and then all u do is just jerk it? and the rack should be at the level where u would end the clean?...i understand the squat snatch now

DUDE.....

1) THE BAR IS ON THE RACK WITH WEIGHT ON IT.

2) WALK UP TO THE BAR

3) TAKE IT OFF THE RACK LIKE YOU WOULD A FRONT SQUAT

4) STEP BACK

5) TAKE A BIG BREATHE OF AIR AND GET TIGHT

6) PERFORM A JERK

7) LOWER THE BAR TO THE SHOULDERS

8) PERFORM ANOTHER JERK

9) LOWER BAR TO THE SHOULDER

10) WALK THE BAR BACK INTO THE RACK

11) SET IT DOWN ON THE RACK

12) GET WATER

13) REST

14) PREPARE FOR YOUR NEXT SET

15) REPEAT 1-14

shackbdog · 04-23-2006, 04:24 PM

ok thank you very very much man..i will start this, this week...and thanks a whole lot w/that routine bro..thanks

shackbdog · 04-23-2006, 04:26 PM

now for sets and reps huh...lol i thought we were done lol

**P-funk** · 04-23-2006, 04:28 PM

Quote:

Originally Posted by shackbdog

ok thank you very very much man..i will start this, this week...and thanks a whole lot w/that routine bro..thanks

we need sets and reps still.....

day1
power snatch- 5 sets x 3 reps
drop snatch off the rack 5 sets x 2 reps
snatch pull- 5 sets x 2 reps
overhead press- 3 sets x 8-10
chin ups- 3 sets x 8-10

day2
power clean 5 sets x 3 reps
jerks off the rack 5 sets x 3 reps
clean pulls 5 sets x 3 reps
incline DB press 3 sets x 10 reps
rows 3 sets x 10 reps

day3 (the olympic lifts can be trained at heavier weight on this day. So i will lower the volume. On the other two days, train them with lighter weight and work on technqiue and speed....about 70% intensity is good)
squat snatch (or just power snatch)- 3 sets x 2 reps
squat clean and jerk- 3 sets x 2 reps
front squat- 3 sets x 2 reps
RDL- 3 sets x 5 reps
chin ups- 3 sets x 5 reps

04-23-2006, 11:54 AM	#1
shackbdog Member Join Date: Mar 2006 Posts: 26	Critiqe My Routine Please ok heres what i have came up w/ so any changes or etc. i would appreciate it Workout A: power cleans 5x6 snatch 5x6 clean and press 5x8 benchpress 5x6 deadlifts 5x8 front squats 5x6 chin-ups 3x8 Workout B: power cleans 5x3-5 snatch 5x8 clean and press 5x3-5 benchpress 5x8 deadlifts 5x6 front squats 5x3-5 chin-ups 3x6 Workout C: power cleans 5x8 snatch 5x3-5 clean and press 5x6 benchpress 5x3-5 deadlifts 5x3-5 front squats 5x8 chin-ups 3x3-5 A=monday, B=wednesday, C=friday i want a routine that i can have the power stuff in and mostley compound but 1-2 isolation exercises so if u think that workout sucks can u help me come up w/one? Last edited by shackbdog : 04-23-2006 at 12:44 PM. Reason: best
shackbdog Member Join Date: Mar 2006 Posts: 26

04-23-2006, 12:14 PM	#2
TJ Cline Member Join Date: May 2005 Posts: 12,544	I think the reps are too low....mix up the rep range a bit
TJ Cline Member Join Date: May 2005 Posts: 12,544

04-23-2006, 12:18 PM	#3
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	What are your goals? That's a lot of Olympic lifting for someone who doesn't give any indication that they plan on competing.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

04-23-2006, 12:19 PM	#4
mike456 Registered User Join Date: Feb 2006 Posts: 3,284	all workouts are the same so why did you type them 3 times and call them workout a,b,c?
mike456 Registered User Join Date: Feb 2006 Posts: 3,284

04-23-2006, 12:19 PM	#5
shackbdog Member Join Date: Mar 2006 Posts: 26	that better foreman? .....cowpimp, my goals are to get stronger and i dont like that isolation crap too much....Dick456 the reps are different
shackbdog Member Join Date: Mar 2006 Posts: 26

04-23-2006, 12:28 PM	#6
mike456 Registered User Join Date: Feb 2006 Posts: 3,284	u just changed them asshole
mike456 Registered User Join Date: Feb 2006 Posts: 3,284

04-23-2006, 12:32 PM	#7
shackbdog Member Join Date: Mar 2006 Posts: 26	yeah bc foreman told me that i should change em up a bit ...w/e i'm not arguring w/u fool
shackbdog Member Join Date: Mar 2006 Posts: 26

04-23-2006, 12:35 PM	#8
shackbdog Member Join Date: Mar 2006 Posts: 26	anyone else wanna critiqe it?
shackbdog Member Join Date: Mar 2006 Posts: 26

04-23-2006, 03:02 PM	#9
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,574	have you been olympic lifting? that is way to much work in one day for each day. don't do olympic lifts for more then 3 reps. if you are trying to be specifc to the sport and no more then 5 reps if you are just working on general power-endurance. the movement slows down to much and the technique gets sloppy. you need to cut down a lot of this stuff IMO. how is your lifting technqiue?
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-23-2006, 03:10 PM	#11
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,574	well, you are doing the exact same workout every day! You should take things that you need to work on with your lifts and organize them properly. You may or may not want to do both lifts on all days. I find it burns me out and I am better at focusing on one and then the other and then having a day where I train them both. Might be something like this: day1 power snatch drop snatch off the rack snatch pull overhead press chin ups day2 power clean jerks off the rack clean pulls incline DB press rows day3 squat snatch squat clean and jerk front squat RDL chin ups
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-23-2006, 03:15 PM	#13
shackbdog Member Join Date: Mar 2006 Posts: 26	is their a site that will show me that stuff?
shackbdog Member Join Date: Mar 2006 Posts: 26

04-23-2006, 03:18 PM	#16
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,574	a power snatch is like a power clean.....you drop into a quarter squat instead of a full squat like you do in a squat snatch or a squat clean. drop snatch is set the bar on your back in a squat position. take a snatch grip and work on dropping down into a full overhead squat position as quickly as possible. standing press is millitary press. pulls are just takiung the grip that is suggested (clean or snatch) and performing the pull, from the ground up to triple extension and shrug. just don't follow it through to the whole lift. jerks off the rack are just doing jerks but taking the bar off the rack instead of cleaning it into place. RDL is romanian deadlift, kind of like SLDL.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-23-2006, 03:27 PM	#19
shackbdog Member Join Date: Mar 2006 Posts: 26	ok thanks
shackbdog Member Join Date: Mar 2006 Posts: 26

04-23-2006, 03:30 PM	#20
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,574	here
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-23-2006, 04:02 PM	#22
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,574	what the hell don't you know about squat snatch? it is just like a power snatch but you drop into a FULL SQUAT POSITION!! just like a full clean. I don't get what you don't understand?
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-23-2006, 04:03 PM	#24
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,574	jerks of the rack are just jerks....like split jerks or power jerks...which ever way you do your clean and jerk. all you are doing is walking it out of the squat rack instead of cleaning the weight first.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-23-2006, 04:24 PM	#27
shackbdog Member Join Date: Mar 2006 Posts: 26	ok thank you very very much man..i will start this, this week...and thanks a whole lot w/that routine bro..thanks
shackbdog Member Join Date: Mar 2006 Posts: 26

04-23-2006, 04:26 PM	#28
shackbdog Member Join Date: Mar 2006 Posts: 26	now for sets and reps huh...lol i thought we were done lol
shackbdog Member Join Date: Mar 2006 Posts: 26