Thread: O-Lifting routine.

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?

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

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.

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

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.

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.

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

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.

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

I dont like doing it like that.

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

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

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

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

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

alright. thanks alot bro.

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

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

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.

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?

Yes.

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?

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.

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

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

You could but I wouldn't.

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

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

BB's original sounds better to avoid overtraining.

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