Evo? Oly lifting..

K

Karky

2
So i heard over at another forum, when i was posting a question on the squats in my routine, that hitting your 1rm every workout can be bad for you and tax the CNS?
After a bit of tweaking i did after i tried the routine on the things you helped me set up i got this.

Monday- Max Snatch day.
set/reps

Snatch 2x3 85%, 1x1 90%, 1x1 95%, 1x1 attempt new pr, 1x2 90%¨
Back squat 80% 2x3r 90%1 r 100%1 r 90% 1r

Behind neck press 3x5
Bench press 3x5
Bendt oveR BB row 3x5



Wendsday - Max CJ day.

Clean Jerk 2x3 85%, 1x1 90%, 1x1 95%, 1x1 attempt new pr, 1x2 90%
front squat 80% 2x3r 90%1 r 100%1 r 90% 1r

Push press 3x5
Bendt oveR BB row 3x5



Friday Dynamic day

Snatch 6x1 80%
CJ 6x1 80%
Deadlift 80% 2x3r 90%1 r 100%1 r 90% 1r

Bench press 3x5
Push press 3x5

The presses and such after the Oly/squat/dead moves might change a bit as im experimenting with some face pull and stuff for my upper back.

Anyways, they said the squats atleast were bad for me because of CNS and hitting 100% every workout, some of them also said the oly moves were a bit intense and wouldnt last for long because gains every week would stop and id miss lots of lifts and tax the CNS alot. (or i was just thinking, would the little deload of cutting the volume in half every 4 weeks take care of that?)
I suggested them i could do something like this instead, cycling between this

doing 80% 2x3r 90% 1r 100%1 r 90% 1r one week
Then doing 80% 2x3 90% 1r 90%1r 85%2r the next week
then doing 80% 2x3 90% 1r 95% 1r 85%2r then back to the top

Anyways, i always like to get sevral opinions from different forums :p
 
Well, I think working up to a new 1RM two workouts a week every week will be a bit much with eccentrically minded lifts like the squat.
With the squat, I might ramp it up like this-
2X3@80%, 1X2@85%, 1X1@90%, 1X3@87.5%
ramp it up by 2.5% weekly and then on the 4th week attempt a new 1RM.

I highly suggest adding in some face pulls, side-lying external rotations, l-lateral raises w/ext rotations, supine db scapular protractions, and etc for the rotator cuffs and more rowing for the upper back.
 
so that one week, then next week 2x3 82.5% 1x2 87.5%... and so on?

and like i said, the pulls and presses after the squats and oly moves were not set yet, face pulls im thinking of adding. The row i do, pendlay rows, alcoholiday (i think you know him) on another forum told me they are more erector work than traps. I dont really feel them in my traps either, thats why i wanted to add some face pulls/other upper back stuff.
and BTW: does shrugs work the upper back? i know they work the upper traps, but ive been recommended them for upper back.. i always though of the upper back as more the rombinds (sp?), middle and lower traps and such.. not upper traps, or do these work the entire upper back?

and i dident know what any of that after "face pulls" was. but if its rotator cuff work, im gonna do a routine once a week on the dynamic day for those.

and more rowing? i row twice a week, im not sure how good it is for me to do those pendlay rows after ive done heavy deadlifts on friday, thats why i dont do them on friday. But when i add the upper back stuff ill do that on friday.
I was thinking 3 different upper back exersices (not including the rows) and spread them out on the 3 different days. So far i got face pulls..
 
I think the 2.5 % every week would be a better idea than what you having. hitting 1rm's every week is pretty taxing on your CNS, even if you're hitting different exercises each workout.

Pullups and chinups will hit your upper back as well.

Be careful with having a push press or behind the neck press for every workout, I know you arent doing it yet, but watch out for a shoulder injury, hence the reason why you should get in some rotator cuff stuff.
 
i know about the behind neck press stuff, i do them there mainly because i do snatches too. and only once a week due to the risk. I can do them fine without discomfort though, which i know alot of people cant.
 
Yup I know Alc; I know him from a different forum than the one you're on though.

You're doing plenty of shrugging with the Oly lifts, no need to add in extra shrugging. On one of your days I'd up the reps on the Pendlay rows.

On Friday, throw in some strict seated cable rows for moderate reps (3-4X8-10) and some higher rep face pulls for a couple sets (something like 2-3X12-15).

I would throw in 1-2 supersets of L-lateral raise w/rear delt flyes in the 10-15 rep range at the end of M and W workout.

I'd also take out the bench and push press on Friday and throw in neutral grip db bench and 1 arm neutral grip db push press.

Some reverse hypers or cable pullthroughs prob wouldn't hurt ya for high reps (15-20).

lol...I think I've tweaked your entire program. Anyway, just throwing out some ideas for you.
 
lol, no worries Evo! Im glad :) Thanks for the help, ill try that out!
The supersets of lat rise and rear delt flyes will also hit my upper back, yes? so no need to add any more upper back stuff for those days..

and if i upp the reps on the pendlay row on one of the days to 3x8? or maybe go as high as 10?
 
Karky said:
lol, no worries Evo! Im glad :) Thanks for the help, ill try that out!
The supersets of lat rise and rear delt flyes will also hit my upper back, yes? so no need to add any more upper back stuff for those days..

and if i upp the reps on the pendlay row on one of the days to 3x8? or maybe go as high as 10?
Click to expand...

Pendlay rows-4X8 would be fine

Friday is supposed to be an easier day, no maxing out. I'd rotate back squat, front squat, and deadlift with each other on Mon and Weds. I'd put something higher in the reps for the legs on Friday as sort of a rep effort after your speed work. So, something like Bulgarian squats in the 3X8-12 for each leg.

On Friday, I'd super set or run some pressing with seated cable rows or chest supported rows. I'd finally hit a superset after that of the L-lateral raise w/ext rotations and rear delt flyes.
 
okay, so id only be deadlifting every other week? too bad, i really love to pull. bulgarian squats.. im gonna have to learn those then:p
u sure like adding alot of stuff:p keep in mind i dont want to be there too long, as my last routine was 2 hours 3 times a week, which i dont wanna do again :p

and before u suggested dumbell bench press on friday, you mean i supersett those with some seated cable rows? The most importaint thing for me now i think is to get a strong upper back, as my upper back is the weak link in the chain.

And on a side note:
God my "days" are ****ed up. i did my friday workout yesterday! :p
 
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Here's how I might structure a Fri
A)Snatch-6X1; 1 min RI=~9 min
B)C&J-6X1; 1 min RI=~9 min
=~18 min

C1)Bulgarian squat:3X10 each leg
C2)1 arm db push press:3X10
C3)seated cable row:3X10
1 min between sets@9 sets=~14 min

A+B+C=~32 min

D1)L-lateral raise w/ext rotation:2X10
D2)rear delt flyes or face pulls:2X10
1 min between sets@2 sets=6 minutes

We're up to ~40 min. If you needed more time between sets, let's say we're pushing 50 minutes. And let's say you had a 10 minute warm up. We're up to an hour now. I'd say you still have 15-20 minutes to play around in the gym.
 
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okay thanks. one min between sets do you mean i superset them or what? Superset all the C's and D's or only C2 and C2 and D1 and D2?

so that would be my friday, my monday would look like this:

Monday- Max Snatch day.
set/reps

Snatch 2x3 85%, 1x1 90%, 1x1 95%, 1x1 attempt new pr, 1x2 90%¨
Back squat 2X3@80%, 1X2@85%, 1X1@90%, 1X3@87.5%

Behind neck press 3x5
Bench press 3x5
Bendt oveR BB row 3x5
2 supersets of L-lateral raise with rear delt flyes or face pulls(?) 10-12reps
Or do i keep reps lower here, doing friday as a high rep day?

And for the friday:
ill add chest work, so i get that 2 times a week. i once heard someone did 1 arm db bench press, and said it was fantastic both for the chest and core since you needed lots of stabilization, think that would be ok to try?

W workout.
Wendsday - Max CJ day.

Clean Jerk 2x3 85%, 1x1 90%, 1x1 95%, 1x1 attempt new pr, 1x2 90%
front squat 2X3@80%, 1X2@85%, 1X1@90%, 1X3@87.5%

Push press 3x5
Bendt oveR BB row 4x8
2 supersets of L-lateral raise with rear delt flyes or face pulls(?) 10-12 reps.
 
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When I put A1 and A2 or B1, B2, etc and 1 min between sets=Do a set of A1 and then wait a minute and then do a set of A2 and if there's an A3, then wait a minute and do a set of A3 until all the As have been finished. Then go back to A1 and start over that way. Most people take superset to mean as soon as the bb or db or weight hits the ground we're dashing over to hit the paired exercise. You can, however, superset without a rest interval if you want.

But you'd do all of teh A exercises, then B exercises, then C exercises, and then D, etc for how many paired movements you have.

Mon and Weds look pretty good the way they are set up. About the 1 arm db bench-yes, what you heard is true. And yup, no harm adding it in on Friday or throw it on Weds and pair it for even sets/reps with the rows.

Keep moderate reps like you have fot he lat raises and rear delt flyes.
 
ok thanks! :)
Tried some face pulls today (i did monday workout) instead of the flyes, it felt good. had to cut out the overhead press and the Lat rises, my upper traps hurt like HELL after snatching :S they were a bit sore when i started, and it dident get better.. so i figured id have to take it slow with the exersices that hurt them.
 
dont worry, one year ago i wouldnt have understood jack **** about any of this ;) just keep training and keep reading articles and forum posts!
 
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