Thread: when to start using o-lifts?

or maybe clean or whatever...

what are your goals?
these exercises are not for size.

hold on man....

ok here if you want an olympic routine. heres what P-funk set up for me along time ago. if you dont know how to do them properly do a search for them.

day1-
power snatch- 5 sets x 3 reps(wide grip):
drop snatch off the rack 5 sets x 2 reps:
snatch pull- 5 sets x 2 reps:
benchpress 5 sets x 2 reps-70%:
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-k(shoulder grip):
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:
benchpress 3 sets x 2 reps-85%:
front squat- 3 sets x 2 reps:
RDL- 3 sets x 5 reps:
chin ups- 3 sets x 5 reps:

day1 and 2= 70% intensity of the olympic lifts.

day 3- work at around 85-90% intensity depending on how you feel that day and how your form is looking.

Originally Posted by mike456

what are your goals?
these exercises are not for size.

An olympic routine can pack on the mass.

I would not do an olympic routine unless I had a coach to show me how and/or a real reason to lift like that.

Originally Posted by ForemanRules

I would not do an olympic routine unless I had a coach to show me how and/or a real reason to lift like that.

true story.

If your goal is to gain mass then I see no real reason to perform olympic lifts.

so why do people do it then? besides competition........
what are the benefits of olympic lifts?

Originally Posted by viet_jon

so why do people do it then? besides competition........
what are the benefits of olympic lifts?

Developing explosive power for sports. Plus they are just so damned cool.... that's reason enough to want to do them.

There was an article on T-nation about packing mass on movie stars and one of the coaches recommended doing O lifts....he mentioned traps strength/size....and I remember that even light cleans made my traps hella sore. Not saying doms is indicative of anything, it's just an afterthought.

Originally Posted by PWGriffin

There was an article on T-nation about packing mass on movie stars and one of the coaches recommended doing O lifts....he mentioned traps strength/size....and I remember that even light cleans made my traps hella sore. Not saying doms is indicative of anything, it's just an afterthought.

I think I remember that article. It mentions how just putting mass on the traps, shoulders, and chest (they mentioned upper), was the best way to make stars look more muscular. And that Oly lifts were the best bang-for-your-buck movements for a beginning trainer.

Originally Posted by PWGriffin

There was an article on T-nation about packing mass on movie stars and one of the coaches recommended doing O lifts....he mentioned traps strength/size....and I remember that even light cleans made my traps hella sore. Not saying doms is indicative of anything, it's just an afterthought.

sounds like a chad waterbury article.

Originally Posted by viet_jon

so why do people do it then? besides competition........
what are the benefits of olympic lifts?

Because not everyone is a bodybuilder. I like to be strong and powerful, though I haven't done cleans consistently in a while. I still whip a few out randomly just to keep my form decent though. I enjoy the movement.

O lifts are adidictave. I like them because they require a lot of skill to do them properly. They require a lot of concentration too. Anyone can just heave a weight up. But there is a big difference between someone who hurls the weight to someone who does it fast and smooth, makes it look like nothing. If I was smarter I would join a O lifting gym or get someone who is more educated on the subject than myself to train me. I may look into this come fall/ winter.

Originally Posted by P-funk

sounds like a chad waterbury article.

haha, I know for a fact he was one of the coaches who offered advice...it was an article that had alwyn, michael (I think) and a couple others....a few people offered criticism when one coach mentioned O lifts, saying that in a short period of time they would only invoke neural adaptations and improvement in form.

okay, i'm gonna read up on it. Start with girlie weights for a while, just in case.

I have to agree, the movement does feel freakin awesome. It would be a nice change of pace, something different to add to my routine to kill the boredomeness.

kenwood, I wasn't looking for an all-out routine, just like a couple reps couple sets for fun.

Originally Posted by PWGriffin

haha, I know for a fact he was one of the coaches who offered advice...it was an article that had alwyn, michael (I think) and a couple others....a few people offered criticism when one coach mentioned O lifts, saying that in a short period of time they would only invoke neural adaptations and improvement in form.

waterbury is, how do i say, not my favorite.

Originally Posted by P-funk

waterbury is, how do i say, not my favorite.

haha, what's wrong with waterbury, p?

edit: also, who's your favorite from tmag?

Originally Posted by wilwn

haha, what's wrong with waterbury, p?

edit: also, who's your favorite from tmag?

waterbury just writes crap IMO. The stuff he writes is absolutely insane and idiotic. It makes no sense.

I can't stand most of the writers at t-rag.

I used to like thibedeau when he wrote about athletic training. Now he has gone off the deep end with weider induced bodybuilding bullshit. His latest article of 18 different versions of a hack squat is being used as toliet paper in my apartment.

Tate is ofcourse the man

Cosgrove is really great

Not such a fan of Berardi..Again, like waterbury....they take all this shit like insane amounts of volume that only elite athletes who do nothing but train and rest should be doing, the slap a trendy name on it like g-flux, and then they try and apply it to regular everyday people. give me a break.

Cressey is good.

Old Poloquin is better then new poloquin

Dan John writes some good shit

not into staley to much

mike robertson writes some good stuff.....his shit with cressey on neaderthal man was a really good analysis of postural deviations.