critique my routine please.......

[JustinStephan89]

Basically right now im just going to focus on the following supplemental lifts and hit personal records on them in every training session and also work in days to hit high volume singles practice on the full lifts to stay crisp . Hopefully by increasing my supplemental/fragments of the full lifts I can put together stronger full movements and improve in that fashion for a while.


Here is a list of lifts that I will be doing to aid my lifts , please let me know if you think there is any vital lift missing from this list.

1.back squat
2.front squat
3.clean grip deadlifts (focusing on back arch ,squeezing the bar and speed)
4.snatch grip deadlifts + shrug
5.overhead squats
6.power cleans from above and below the knee
7.power snatches from above and below the knee
8.strict standing military press
9.from rack jerks(lots of singles.doubles and triples)
10.high volume singles on C+J and triples on snatch
11.full squat snatches
12.full cleans
13.full cleans + immediate jerk as I stand

[J.L.C.]

If you're a beginner (I am), I think the best way to design your program is with a focus on the classical lifts and squats.

Snatch
C&J
Front Squats
Back Squats

If you're more of an intermediate lifter, and know the weak areas of the classical lifts that need attention - then I think it's a good idea to develop a program around those problem spots with specific assistance lifts.

[PrivateBaldrick]

Why triples on snatch? You should go for heavy singles on those too.

[anewlevel79]

If you're a beginner (I am), I think the best way to design your program is with a focus on the classical lifts and squats.

Snatch
C&J
Front Squats
Back Squats

If you're more of an intermediate lifter, and know the weak areas of the classical lifts that need attention - then I think it's a good idea to develop a program around those problem spots with specific assistance lifts.

agreed, focus on those and if you really want to add more do pulls. if you have squat stands instead of a cage then you can put a wood stick at about mid chest height and do snatch pulls hitting the stick, I love those.

[scott_donald]

what is your aim from the routine... and tell us more about you...

[JustinStephan89]

My aim for this routine is to become strong on all the individual portions of the full lifts therefore increasing my full lifts when I decide to max out. I figure If I can continue to make substantial personal records every time I train on all the lifts listed that should constitute new personal records in the full lifts as well , even without performing the full lifts for some time.

[J.L.C.]

I don't think increasing assistance lifts will increase the classical lifts - unless you have already achieved consistent and reliable technique.

It's not as simple as just 'putting the partial lifts together'.

Assistance lifts are similar in some respects, but for a beginner to get better at snatch and C&J, they have to snatch and C&J - often.

[anewlevel79]

I don't think increasing assistance lifts will increase the classical lifts - unless you have already achieved consistent and reliable technique.

It's not as simple as just 'putting the partial lifts together'.

Assistance lifts are similar in some respects, but for a beginner to get better at snatch and C&J, they have to snatch and C&J - often.

yeah I agree with this, you need the lifts first then the assistance lifts.

[JustinStephan89]

I was planning on doing one day a week like this.....

(increasing weight everyset)
snatch 3-5 sets of 1-3
clean and jerk- 1-8 sets of 1-2 reps(first clean and jerk with heaviest snatch)

I think this way I will stay crisp and get my body accustomed to alot of single reps.

[J.L.C.]

I personally don't think 1 day a week with the lifts would be enough for me. I also find reps (2-3) help a lot with technique. Repetition is one of the keys in motor learning.

[Ibanez]

I would rearrange.

Major things to focus on:
Snatch
Clean & Jerk
Front Squats
Back Squats

However, I like to add in assistance exercises.
Push Press (better than standing military)
RDL (Both Snatch & Clean Grip)
Pulls (Both Snatch & Clean Grip)
Prehab (Unilateral leg work and occasionally rotator work)

I don't really like doing the power version of the movements so I 85% of the time leave them out.

[JustinStephan89]

Thanks to everyone for there help. Ibanez I know that push presses and jerks are better but im getting as stong as I can on the strict press before I hit the jerks and presses to0 hard..