Oly Lifting/Bodybuilding Hybrid Routine Critique Please

[FijiSotia]

Need you guys to run over my program that I've put together, see if I need to change anything drastically. I've taken a very rough outline from here: http://www.catalystathletics.com/art...?articleID=131

Will be following this workout program for around 12 weeks to get my feet wet in Olympic lifting, have already been practicing form and all of that.

I'd like to make it clear that i do not give a fuk about the weights I lift when it comes to the olympic movements, I just enjoy doing them and feel they would help me with my rugby more than a typical strength/bodybuilding hybrid program. So long as I'm seeing gradual improvements in the lifts then I will be happy, there is no true end goal other than getting stronger in the Snatch, Clean & front squat & also enhancing my overall physique

Monday

Snatch – 4 x 3
Snatch Pull – 3 x 3
Front Squat – 3 x 5
Bent Over row - 3x5
High Pulls superset with Lateral Raises - 3x8
Cable Rows - 3x8
Facepulls superset with Rear Delt Flyes - 3x12
Curls ?x?

Tuesday

Benchpress - 4x5
Underhand Benchpress - 3x12
Incline Benchpress - 2x12
Cable Flyes - 2x12
Dips ?x?

Wednesday

Snatch – 4 x 3
Snatch Pull – 3 x 3
Front Squat – 3 x 5
Underhand Lat Pulldown - 3x5-8
High Pulls superset with Lateral Raises - 3x8
V-Bar Pulldowns - 3x8
Facepulls superset with Rear Delt Flyes - 3x12
Curls ?x?

Friday

Clean and Jerk - 3x3
Snatch Pull - 3x3
Front Sqaut - 3x5
Push Press - 3x5
Bench Press - 4x5
Underhand Bench Press - 4x12
Cable Flyes - 2x12
Dips ?x?

What do you guys think ? Will rep tenderly to anybody that helps

[FijiSotia]

Bump lol

[FijiSotia]

Cmon *******s

[308smk]

What do you want to know?

****ing try it for 6 weeks and see if you improve.

[jmstrings]

I don't get it, are you looking to improve your rugby performance or get better at olympic weightlifting movements?

[FijiSotia]

What do you want to know?

****ing try it for 6 weeks and see if you improve.

Trying to get opinions on volume, frequency, exercise selection, exercise order, that sort of chit mate

I don't get it, are you looking to improve your rugby performance or get better at olympic weightlifting movements?

Bit of everything really

[bertstare101]

GTFO with your 3 & 5 reps bullchit

[jmstrings]

Bit of everything really

That's not a great idea.
It's like trying to cut and bulk at the same time.

Either you want to focus on rugby performance or olympic weightlifting.
Pick one.

[308smk]

Why don't you find an oly lifting program, follow that, and then tack bodybuilding/hypertrophy accessory work on to the end, rather than throwing some random **** together.

No back squats= no program

[FijiSotia]

That's not a great idea.
It's like trying to cut and bulk at the same time.

Either you want to focus on rugby performance or olympic weightlifting.
Pick one.

As you can see the program is tailored to Olympic lifting, what I meant in the OP was that the Olympic lifting would help more so with rugby than what I've been doing previously. I'm not training for rugby at all, it'd just be an added benefit in my opinion. I don't have degrees and chit like you do so I do not know the science behind it all in depth, but from my understanding power>raw strength when it comes to sports right ? That's the idea I've been getting through my reading

Why don't you find an oly lifting program, follow that, and then tack bodybuilding/hypertrophy accessory work on to the end, rather than throwing some random **** together.

No back squats= no program

Well actually I did base this around a beginners Olympic program, just tweaked it to my liking. Why the elitist bullchit by the way ? I prefer front squats over back squats so why can I not do what I'd prefer, I'm not trying to compete

[308smk]

Well actually I did base this around a beginners Olympic program, just tweaked it to my liking. Why the elitist bullchit by the way ? I prefer front squats over back squats so why can I not do what I'd prefer, I'm not trying to compete

Because the back squat is a superior movement in general.

You can do whatever the hell you want boss. But you posted asking for program critique, and I'm giving it to you. Whether you take the advice or not is up to you.

Why don't you link the beginner OL program in it originality along with the progression structure and intensities, and we'll go from there.

[FijiSotia]

Because the back squat is a superior movement in general.

You can do whatever the hell you want boss. But you posted asking for program critique, and I'm giving it to you. Whether you take the advice or not is up to you.

Why don't you link the beginner OL program in it originality along with the progression structure and intensities, and we'll go from there.

Not even going to try to argue that, I know it's true lol & you came off as a bit of prick is all, I do appreciate the advice though.
Here's the program, i'm aware that the written program is extremely different to what I've come up with: http://www.catalystathletics.com/art...?articleID=131

[Santigo]

Wish i knew where to learn OLY lifts

[308smk]

The volume of the original program is not that intense. I would simply follow that program as written and then add 2-3 accessory hypertrophy movements at the end of each day, focusing on compound movements for higher reps and volume. Upper/lower split after the oly movements.

Find an upper/lower split and then combine the accesory movements from that program with the oly lifting program as the base of strength. Also, add in benching And you'll be good.

[GetHimABodyBag]

Check out Larry's Chinese Weightlifting Experience @ All Things Gym

[308smk]

Check out Larry's Chinese Weightlifting Experience @ All Things Gym

http://www.allthingsgym.com/larrys-c...atches-squats/

Good advice.

[FijiSotia]

Wish i knew where to learn OLY lifts

Lmao the internet bro, just learn the technique and practice the lifts + video them to find obvious mistakes

The volume of the original program is not that intense. I would simply follow that program as written and then add 2-3 accessory hypertrophy movements at the end of each day, focusing on compound movements for higher reps and volume. Upper/lower split after the oly movements.

Find an upper/lower split and then combine the accesory movements from that program with the oly lifting program as the base of strength. Also, add in benching And you'll be good.

Okay man thankyou for the help

Check out Larry's Chinese Weightlifting Experience @ All Things Gym

Will do now, but what is it exactly lmao Edit: Nevermind haha

[biggestdog2007]

Because the back squat is a superior movement in general.

You can do whatever the hell you want boss. But you posted asking for program critique, and I'm giving it to you. Whether you take the advice or not is up to you.

Why don't you link the beginner OL program in it originality along with the progression structure and intensities, and we'll go from there.

What makes the back squat better? Id actually argue from a performance standpoint the front squat is better, required greater core stability and better form than a back squat.

[redcommo]

Hi there, I've never posted on here but this topic caught my eye.

I am a type 1 diabetic and gym junkie, I've tried many programs from hypertrophy, Olympic lifting, strength and cross fit.

For managing my diabetes I am still yet to find something that has a better effect on the blood glucose than Olympic lifts. I've been Olympic lifting for quite sometime and have recently started working on building upper body muscle with out compromising my oly lifts to keep a good insulin sensitivity. oly lift will increase your back, legs and triceps dramatically. But the continuous break down of those muscle groups will help increase testosterone for smaller muscle groups so I've attached a hybrid program I've put together in its basic form, I've not listed sets and reps but just the exercises, it is just a basic program overhead pressing and push pressing is also fantastic for jerk training along with Behind the neck power jerk, snatch balance and more.if you want help writing an actual Olympic program I can help in that field also. And before anyone comments; I've trained Olympic lift under a professional coach for 9 months, so my form is pretty well groomed.

[redcommo]

improving oly lifts is a bit like improving muscle groups, in hypertrophy to build a chest for eg you'd hit your chest minimum twice per week, Oly lifts are the same,o once you've got basic technique you should hit the snatch, clean and jerk at least twice per week with assistive exercises also such as snatch balance, push pressing, front/back/overhead squats dead lifts and the list goes on.

[TremblingEagle]

dude u have yourself to experiment on
try it and report back

it seems a waste off time to me, but I'm not you

I think powerlifting/BB would be a better hybrid

but I'm me

[rwd84]

wtf at tuesday...why so many variations of BP? one will do. I;d eliminate tuesdays workout completely, tbh.