Adding fourth day to three day sheiko to work on snatch and clean and jerk.
Reason - expand my expertise and experience with the different disciplines of lifting to benefit my coaching of high school athletes in the future (and for fun).
I'll be training with a belt and wrist wraps.
Wednesday - sheiko
Friday - sheiko
Saturday - oly lifts
I would like an example session working on the snatch and clean and jerk with comparable/less tonnage than the following example of deadlifts.
% - sets - reps
I would also be able to do front squats 4-5 times per month as my second round of squats. I usually sumo deadlift and squat wide so there will be less carry over I imagine.
I have attached a spread sheet for those somehow unfamiliar with Sheiko (I will be using the #29-40 plans).
Advice regarding getting more olympic lifting into my usual powerlifting training is appreciated.
Thread: Sheiko + olympic lifts
12-27-2010, 05:04 AM #1
Sheiko + olympic lifts
Last edited by Heavy_Beats; 12-27-2010 at 05:09 AM.
12-27-2010, 07:48 AM #2
12-27-2010, 02:39 PM #3
In my first post I said Sheiko was my usual training. I am actually doing Madcows 5x5 atm but will go back to Sheiko sometime next year.
12-28-2010, 10:21 PM #4
Thinking cap on.
Here are my current thoughts and questions I would appreciate if I can get some help and advice with these.
Mon: Cleans 3x2, Sheiko
Wednesday: Snatch 3x2, Sheiko
Saturday: Snatch 3x2, Cleans 3x2, Jerk from Rack 5x3, Drop Snatch 5x3.
I'll split sheiko sessions when time necessitates (uni). I will start a training log with videos from each session for analysis.
I plan to compete in two weightlifting competitions (6 months to scrutinize my technique for my first competition). I will be competing at 105kg.
4 more weeks of Madcows 5x5 + deload week
#29 + #32
Bristow Open (powerlifting) 21-Mar
#29 + #32
Singleton (powerlifting) 21-May
Edit: 4 weeks
Titan Club Comp (weightlifting) 12-Jun
#29 + #37 + #32
Lake Macquarie (powerlifting) 3-Sep
Edit: 4 weeks
Open Competition (weightlifting) 1 Oct
#29 + #32
Matti Tikka (powerlifting) 3-Dec
As you can see I will have four weeks to prepare primarily for the weightlifting competitions
1. The membership form mentions some thing strange "4) Club Fee: 3-5 person $250.00, 6-10 members $300, 11 or more members $350 *a person must be affiliated with a club or become a member of an affiliated club." My understanding is that if you want to have a club affiliated with the federation you have to pay money but does the part in bold mean I have to join some club hundreds of kilometers away from me to compete?
2. What are the rules concerning belts and wrist wraps?
3. The bar catches on my belt how can this be fixed?
4. Will a camera with 640x480 30 fps video be sufficient for recording my technique?
5. Is there any good reason for using a split stance when receiving the bar, can I just receive the bar in a squat?
6. How can I make best use of the four weeks before a competition? I can train as much or as little as necessary and pick up the powerlifting after the olympic weightlifting competition.
Last edited by Heavy_Beats; 12-30-2010 at 04:10 AM.
12-29-2010, 09:52 AM #5
- Join Date: Sep 2009
- Location: Ann Arbor, Michigan, United States
- Age: 27
- Posts: 142
- Rep Power: 124
12-29-2010, 11:32 AM #6
12-29-2010, 12:52 PM #7
- Join Date: Aug 2010
- Location: Tuscaloosa, Alabama, United States
- Age: 50
- Posts: 116
- Rep Power: 317
12-29-2010, 11:13 PM #8
Mon/Wed (Sheiko afterwards mon, wed, Fri)
Snatch: 50% 5r, 60% 3r, 70% 3r, 80% 3r x 5s
Clean: 50% 5r, 60% 3r, 70% 3r, 80% (3+1)r x 5s (cleans with a Jerk on the last rep of the top sets)
Drop Snatch: 60% 3r, 70% 3r, 80% 3r x 3s
On Saturday I could Snatch and Clean & Jerk up to a new max except the week before a powerlifting competition.
Edit: I just figured out I will have a full month between the powerlifting and both of the weightlifting competitions.
Something like this for Snatch, Clean and jerk and Squat (front or back squat)?
50% 5 reps
60% 3 reps
70% 3 reps
80% 2 reps
90% 1 reps
95% 1 reps
100% 1 reps
Sounds like weightlifting Broz style. How should I taper for the competition?
The bandages may be made of gauze, medical crepe or leather. A one-piece
elastic bandage or rubberised kneecap, which allows free movement, may be
worn over the knees. This latter piece of equipment cannot be reinforced in
By the way here is my most recent competition
Last edited by Heavy_Beats; 12-30-2010 at 04:06 AM.
12-30-2010, 12:39 PM #9
As far as the everyday lifting to prep for the Weightlifting meets, yes very similar to Broz's program. You won't necessarily be able to max each session, but work to max for the day, then 1-3 down sets. During the last week before the meet, get rid of the down sets, and on Wed or Thurs (depending on whether you lift on Sat or Sun), drop the intensity slightly each day. Something like this:
Mon-Wed - to 90-95% of day
Thurs - to 80-85%
Fri - to 70% - no more, cut it off
Sat - meet - you should feel somewhat refreshed from the two lighter days preceding this
If anyone else has comments as to this, feel free to jump in with suggestions
As to the wrist wraps, take whatever you want to use and ask the ref's, or meet tech director what they will allow. You might be okay.Training log: http://forum.bodybuilding.com/showthread.php?t=168969133
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