| 'WSB' Style O-lifting; Opinions? | |
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| Tweet Topic Started: Jun 28 2005, 05:35 PM (941 Views) | |
| Frozenkilt | Jun 28 2005, 05:35 PM Post #1 |
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Online douche. GOLD! I need more Gold
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I was just replying to one guy's thread at the P&B and came up with this and the more I look at it, the more I like it. Whatcha think? ME Day: - olift variant (power, squat, hang) for either a heavy single, double or triple. On the weeks you back squat, do snatches. On the weeks you front squat, do cleans. Every 4th week is pulls. Triples only and at 90-100% of your best competition lift. Good warmup for deadlifts. - Squat variant: Front/back. Every 4th week, do a heavy deadlift. If you do a heavy triple on the front squat on wk1, do a heavy single back squat single on wk2. Week 3 could be a heavy front double, then week 4 could be a heavy dead. - Do some pullthroughs or core blasters for hip work. High volume. DE Day: - 5-7 doubles on the snatch. Squat snatch. Between 60-75%. Focus on perfect form, contact and speed. - 4-5 doubles on the clean and jerk. Between 60-75%. Focus on perfect form, contact and speed. - Light squat work. Doubles or triples. The opposite lift that you did on the ME day. So if it was heavy back squat day for ME, do light front squat day for DE, etc. Focus on form and speed. 65-75% of 1RM. 'Other' Day - Pressing/Jerking work. And some heavy tricep work. - Olifting 'conditioning' work: snatch or clean combos. - OH squats (just a few sets for core stability) - Snatch Grip Romanian Deadlifts - 3 sets of 5. Heavy. The extra hamstring work will help. I promise that. - Sean |
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| Caber McJock | Jun 28 2005, 05:54 PM Post #2 |
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I agree
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Why not do a 4 day week? You could break it down even more specifically, The trick would be not doing too much, but then O-lifting is all about lots of squats and pulls right? So: ME Day 1 Snatch/C+J variation for max single/double/triple Assistance: high pulls for triples (3x3?) Surgs/ Pwr Surgs (avoiding word filter) BBing type shit for lats DE Day 1: Squats (front or back) OR Deadlift 8-10 x 2-3 w/wo bands, chains etc etc squat/DL assistance: RDL's, curls, GM's, pullthroughs etc. TKE's, rehab/prehab etc. Day off ME Day 2: Squats OR Deadlift max (opposite of DE work previous) single/double/triple (rev band, etc etc etc) more squat or DL shit more BB type volume work DE Day 2: OL variant Snatch/C+J or both for 8-10 x 2-3 More surg/BB type assistance shiznit Just spitballing here. Keep in mind I have absolutely no idea what I'm doing. the big problem as I see it, is will you have the speed in the legs and low back to make a DE day worthwhile after a heavy squat or dead day? I dunno. But thinking back to the program Mike and Travis were doing, I think it could be worked out, by someone smarter than me. |
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| Frozenkilt | Jun 28 2005, 06:30 PM Post #3 |
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Online douche. GOLD! I need more Gold
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Actually, that looks not too bad either. I think in both our cases, the tweaking would probably be individual from lifter to lifter, but both workable. I'm just starting to really like the 3 day max thing. What with the kids/wife/real job thing going on. I may take a version of this and modify it for my own self in the off-season. I'll probably have a 4th day at home for bench or something. - Sean |
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| Boris | Jun 28 2005, 06:50 PM Post #4 |
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I like your variation Sean. I don't think you need to do anything else on your ME day if you are doing an OL variant and a squat variant both - I would do any additional core work on the extra day. On the extra day, I might drop the snatch grip Romanian DLs and just do SURGS FOR TARPS!! (edit, that is pretty annoying when you are actually trying to communicate something...) p o w e r s h r u g s from the floor (w. a snatch grip if you'd like) - I think this would accomplish much of the same thing w. some speed added. Sorry, but I don't think I can get you a bigger jpeg of domokun - I swiped this from some forum I visited (I don't even remember where). |
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| Frozenkilt | Jun 28 2005, 09:41 PM Post #5 |
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Online douche. GOLD! I need more Gold
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SURGS FOR TARPS!! and RDLs don't accomplish anything near the same thing. If you think they do, I highly recommend a few weeks of training in good form with the RDL. The extra hamstring work carries over to everything: the quick lifts, squats and deadlifts. And as an additional bonus (and because you reminded me), I usually perform them with straps and do a set of 5 powrshrugs after each set of 5 RDLs. It's a badass combo. - Sean |
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| BojanD | Jun 29 2005, 08:24 AM Post #6 |
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What do ME & DE stand for??? (ME Day 1, DE Day 1) |
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| Caber McJock | Jun 30 2005, 07:49 PM Post #7 |
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I agree
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Max Effort (typically a 1,2,3 or 5 RM) and Dynamic Effort (Speed training, typically 8-10 sets of 2-3 reps with anywhere from 50-70% 1RM, sometimes with bands or chains). |
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| McLifter | Jul 7 2005, 07:43 PM Post #8 |
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If you hit the archived articles on deepsquatter.com I believe Louis himself addressed this issue and had some interesting ideas. McLifter |
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