Combining Olympic and Powerlifting

[Dramascus]

Hey guys, im new to the strength scence, having been Bodybuilding seriously for the last 8 or so months. Before I go any further Ill let you all know ive read the FAQ threads, all the relevent articles at Deepsquatter and the programs at Fortifiediron, just so you dont say "read the faq" hehe .

In any case, Bodybuilding has become mind numbingly tedious, and im making a switch to oly/powerlifting, with an emphisis on both, id really appreciate any advice or experience people have with the subject.

Ive spent many hours divising this 3 day program (3 days is all I can do, until i can find an Australian retailer of decent power racks, and hence set up my own home gym):

Monday: ME Bench. Shoulder/tri/bi/ab assist.
3 warm up sets then ME bench
Power cleanx4
Push pressx4
Military pressx3
JM pressx4
BB curlx3
DB side bendx3
Weighted crunchx3

Wednesday: ME squat.ham/back/ab assist.
3 warm up sets, 1sx3r 85% then ME squat.
Snatchx5
Romanian deadsx3
Good morningsx2
DB bent rowx2
Wide grip chinx3
DB side bendx3
Crunchx3

Thursday: DE bench. Shoulder/trap/tri assist.
DE Bench 10x3 60%
Power cleanx4
Push pressx4
Military pressx3
Shrugx3
1/4 dipsx3

The assistance exercises will be in the 4-6 rep range.

Unfortunatly I must do those 2 days in a row rather than wed/fri as I simply cant fit that in due to my student membership at the gym being from 11am-4pm only *bangs head on desk*.

There are a few things Im not sure about, in particular the way lifting programs are disigned around competition periods. i do not intend to compete until I get more experienced, so are these programs still relevent?.

I intend to space this program on a 9 week period, so should i peak the oly lifts starting from say...75% up to 105%? or just max out all the time.

Sorry for all the questions, but I havent found any FAQ's that address mixing the 2 sports.

Thanks in advance for any feedback, later.

[p0w3rlift3r]

thats what i do my DE days are olympic days simply becuase i'm lifting for my school next year and clean and jerk is 1/2 your total

anyways this is how i set it up

Bench DE day
-----------------
Push press- 5 pyramiding sets of 3 reps (i genrally work to 80-85%)
Jerks- 8x3 (keep them light i use 65%)

sometimes a add in some tiny assistance but not usually

Squat DE day
-----------------
power cleans w/ chains-wk 1, 6x1 (85-90%) wk 2, 12x1 (70-75%)
high pulls w/ bands- wk 3, 3x1 (95+%) wk 4, 15x1 (60-65%)
-----------------------------------------------------------------------------
assistance-

power shurgs-4x8 (go pretty heavy, i've worked to 405 on two occasions)
quarter squats-3-4x8-12 (go heavy here as well i've worked to 9 plates each side)
explosive calf raises-2x10 (feet must come 2 inches off ground)
T-bar rows- 3x8 (always stays)

I cycle the power shurgs, quarter squats and explosive calf raises throughout my macro cycle and i also cycle there precentages

and incase anyone is wondering i'm giong to clean and jerk 340 next year right KC >:}

[Dramascus]

Thanks for your reply,

Are you gaining on your oly lifts doing it twice a week?, the top level OL's usually train at least 4 days a week, bulgarians are like... 6 days a week 6 hours a day i believe.
Pretty crazy stuff, anyway hopefully your gaining well on twice a week.

do you use a belt with the 1/4 squats?. i tried em' a few weeks ago and had to load 140kg onto it and i was doing way too many reps, i probably could of done 180kgx6 or so, but I was afraid id hurt my spine since I have neglected Lback/abs.

Oh an important question- i did add not a DE day for squats (even if i wanted to i couldent), but I think that the oly lifts will train my legs for speed strength, and hence make up for it, would this be correct?.

[p0w3rlift3r]

I'am gaining great that way, i use a powerlifting method for oylmpic lifting and a power type style too

i don't use a belt for quarter squats never had any jiont pains from them but then agian 855 don't really feel all that heavy to me once i get up in the 1000-1200 range or something then i'll worry about belts ect.

i'd do squats on my oly days if i were you, becuase you must remember something a man that can squat 800 lbs. vs. a man who power cleans 400 lbs. its much much easier for the squatter to power clean 400 lbs. then for the power cleaner to squat 800 lbs. and tahts my take, the stronger your legs and back get the stronger your clean gets, your oly lifts increase then your powerlifts can increases your powerlifts increase so can your oly lifts they can help each other out and thats what i'm learning now

[Kane Fan]

oh sure steel my idea
j/k
I posted something about this awhile ago but I never found anyone to show me form for olifts
I think olympic lifts should be supervised for awile before you go doin them on your own

but it seems like it would work
oly work for de days and me days as usual westside style

[El Senor]

You might want to find a place where you can Olympic Lift. Really, it ALL about Technique. Those snatches are really complicated. You said your just getting into this. You shouldnt be using a belt for squating, as that is the point of Oly. Lifting, to get you lower back really strong and since you always have your chest out and back locked, a belt would hinder your form. I lift at school with my coach. Trust me, its all in Technique. I just started one week ago. So far my heaviest day was Monday last week.

BNPJ Sn grip + OffSq. (Behind the Neck Push Jerk Snatch Grip + Snatch Squat)
(x/3+2)5 3 Push Jerks and then two squats while having the wieght up there.

Push Press (x/4)5
Cl Shrug (x/4)5
Back Squat (x/4)5
Bent-over Rows (x/6)3
Chest Lift(Abs) (x/15)3

(x/15)3 X = Wieght. 15 = Reps. 3 = Sets.


Trust me, you'll get alot farther if you you find someone to train you. I though I knew how to do some of the exercises when is started....I knew the motion, but lacks the form/tech. Fine someone to teach you.

[matteoja]

Just some food for thought, this is a combined Westside/Olifting routine used by Glenn Pendlay for his athletes at MSU. I can vouch for it myself. I used a variation of the routine to hit PR snatches and C&J's while increasing my bench, and holding my squat even. It's a fun routine too...



WFW Program
Several of our lifters are currently utilizing a Louie Simmons inspired program under the supervision of Coach Pendlay with good success. This may be a good program for both increasing strength and developing technique. It seems to be particularly effective when used between more specialized peaking cycles like the MSU Experimental Program 1.0 because it allows the lifter adequate time to work on individual technique problems and individual strength deficiencies, something which is lacking in highly structured programs like the experimental program. This program is basically a 4 day a week program, where the lifter works on the Snatch and Clean & Jerk on Monday and Thursday, and works on strength on Tuesday and Friday. We have found that 8 to 12 singles done on the Clean & Jerk and Snatch work well, with the lifter using between 65 and 85% of his/her maximum. Usually only one specified weight is used for each training session. A limited rest period is used, usually performing one rep per minute. This allows the lifter to work with a light enough weight to practice technique, yet still get a good workout. It appears from early results that this protocol works very well for building consistency in a lifters technique. The focus is to complete each workout with zero misses at the target weight before allowing the athlete to increase the weight in the next workout or next week (The athlete is not allowed to increase the weight after a workout with misses). Progression, variety and individualization are the keys on Tuesday and Friday. The athletes should perform exercises that work on their identified individual weaknesses (i.e, weak legs - concentrate on Squats, weak back - concentrate on Romanian Deadlifts, problems catching the snatch - include Snatch Balances, Overhead Squats, or Snatch-grip Push Presses). The variants are endless. Vary the reps, and vary the exercises, and always try to make new personal records on whatever strength exercise you are working on.

[Dramascus]

Ive never used a belt before, I was just asking if Powerlifter used one since he uses lots of weight for the 1/4 squat.

Youre right about the technique, Ive actually made a booking with a personal trainer who specialises in strength training (usually works with rugby players). So yeah ill get the techniques right hopefully, the snatch is hardest one.

I did my first olympic lifts yesterday, i reached my max's on the 2 core lifts and the power clean and push press. Managed a 77.5kg(170lb) clean and jerk, I was pretty impressed considering im all BB background. I imagine that my lifts will improve quickly as I learn the correct form.

I have decided to buy an olympic barbell and train at home on the days I cant make it to the gym, so i can train 5 days a week instead of 3, also I will now focus more on OL since I prefer it to PL.