haz

a little quote i read
'Leg strength is increased by doing rock bottom, ass on the heels, upright, elbows high, Front Squats. Dick Notemeyer felt that “you can’t Clean and Jerk it unless you can Front Squat it for a triple.” High repetition Back Squats could supplement leg workouts, but the key is Front Squats.'

well done. keep working on those front squats

__________________
Harry

anavar02

best lifes are the 3 big ones

anavar02

dead lift and bench press and squat

PowerBuilder

I have to be honest. I"ve not seen any bench pressing work, or actual deadlifting work in Any olympic weightlifting programs i've looked at or heard about.


Yesterday's workout felt like it was straight out of preplins table, with working at 80%...

Hang Snatch
30 x 3 x 6

Jerk Rack Hold*
110kg x 4 x 5 seconds

Jerk from the racks
50 x 3 x 6

Back Squat
90 x 3 x 6


The jerk rack hold is pretty much what it sounds like. Picking the bar off from the pins in a power cage & holding it in place for between 3-5 seconds. It's a new movement in my program. Well, not new, since it was there waiting for me...just the first time i've done it. I felt confident that i could hold a lot.

I had an epiphany this morning about the classic lifts (snatch & c&j), i'll post it in the weightlifting thread, so i can get a broader sense of feedback about if what i think is accurate

__________________
Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler

Fadi

In what context are you making such a claim, since this thread is about Olympic weightlifting and not powerlifting? Thank you.


Fadi.

__________________
Squat 200kg, FSquat 195kg, C&J 160kg, PC 140kg, MP 90kg.

Fadi

Wrong! Deadlift is not an explosive movement since it is strength but not speed. Power is a component that results when speed and strength come together at the same time. That would be clean & jerk as well as snatch.

Olympic weightlifters perform explosive clean and snatch pulls off the ground but not deadlifts. Squats is performed with the bar placed high on the traps, which is again unlike powerlifting where the bar is positioned lower at the mid trap position for more gluteal muscles inclusion.


Fadi.

__________________
Squat 200kg, FSquat 195kg, C&J 160kg, PC 140kg, MP 90kg.

PowerBuilder

Massive workout today. I ended up having the whole gym to myself by the end of the session. So i was able to fully focus & train at my own pace. Horray.


Snatch Balance
42.5 x 3 x 5 (90%)

Cleans
50 x 3 x 5

Jerk Starts
70 x 3 x 5

Jerk from the Racks
45 x 5 x 4

Back Squats
85 x 8 x 1 (please note that i used the wrong weight in this set, i got all the sets....while nearly dying towards the end!!!)
80 x 8 x 1
70 x 8 x 1


the 5 rep jerks were killers. Talk about high reps. Although I was working at 75%, it still took a lot out of me. I got all the reps in though, while still getting quite low under the bar.

The back squats were once again pretty tough. The working down approach is unusual, but i'm getting use to it. It's funny how the last set is the hardest, although i'm actually mvoing the least amount of weight!!

__________________
Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler

nievs

I also like to do a set of relatively lower weight squats to finish off, is there any benefit to it?

PowerBuilder

i'm unaware of any scientific evidence (there is probably never going to be any proof supporting it) that 'back off sets' as they are termed.

All i know is that their hard as hell. They end up being as difficult, sometimes even harder than the first set, although lighter.


I figure if it helps my back squat grow, it's more than likely going to have a positive effect on my core, hamstrings, quads & hip flexors

__________________
Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler

PowerBuilder

Snatch Hang
40 x 3 x 6

Clean from Hang
45 x 3 x 6

Jerk from Racks
50 x 4 x 6

Clean Pulls
65 x 4 x 6

Generally it was a pretty good workout. A damn lot of reps! The jerks really took a lot out of me. Although it was 75% & i was only doing 4 reps per set...it was still felt tough!

I was talking with the coach about what my prospects are in terms of weightlifting are. He said that I could probably wont make a good senior lifter, but not a great one. While there's every chance I could be a great master, if i knuckle down & commit to the very long journey. He went on to inspire me with how there's the national masters competition as well as world masters comp's that I should look to for inspiration.

I'd really like to go to the national masters comp in Queensland this year (june). I'm going to have a bit of a hunt around to see if there's anybody going up, so we can share accommodation , transport & stuff.

World masters champion would be awesome!

__________________
Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler