Toby Cook snatches 405 !!!

[Abbrevi8tor]

...... on a more serious note

I've been using a westside template for my workouts lately and have been doing the power snatch and power clean on my DE days. I'm starting to really enjoy the OL lifts and want to attempt practicing the full version of the two. So, I need to get in more practice time with both.

I want to incorporate the OLs in all 4 days, but am not sure how to go about setting it up. I was thinking of doing power snatches on ME Bench, power cleans on DE Bench, full cleans on ME Squat, and full snatches on DE Squat. Now, instead of doing DE Bench work I was going to make it more of an RE day for the Bench and on DE Squat day doing a lot of front squats and overhead squats. On ME days I will still work up on a max effort exercise followed by my planned OL lifts and assistance stuff.

I'm not sure how I should adjust the volume/intensity of my OL lifts over the 4 days. I want to stay in the lower rep range, 2-3 and maybe one day to work up to a 1rm on each of the OL lifts.

I'm just trying to get ideas here. I could just start out and adjust the volume/intensity but then I would be missing out on all the great replies and ideas.

As for my thread title, well that was just funny (I thought anyway )

[gobbles]

I saw the title and was like, "heh, bulls***" you got me.

This sounds really tough, doing all that, what does your DE and ME days look like?

[Abbrevi8tor]

I saw the title and was like, "heh, bulls***" you got me.

This sounds really tough, doing all that, what does your DE and ME days look like?

well my ME bench day will consist of a max effort exercise and probably some assistance for the triceps and maybe pull-ups. DE day for bench will be more like an RE day where I'll do high reps of DB, flat, Incline, decline, ... etc bench.

ME Squat day I'll work up on a max effort exercise and that will be it, maybe some GHRs or back raises or a hamstring exercise, but mostly on both squat days I'll be working on the front squat, OH squat and the OLs.

Maybe I'll just start off on a little less volume and build up to it.


And lol on the thread title. I just figured with Toby Cook in the title I would get a lot of responses.

[GoJu]

this article might be right up your ally abbreviator:

http://www.elitefts.com/documents/we...s_olifting.htm

article on travis mash's westside/OL hybrid routine

[Abbrevi8tor]

this article might be right up your ally abbreviator:

http://www.elitefts.com/documents/we...s_olifting.htm

article on travis mash's westside/OL hybrid routine

That article was great. Can't believe I didn't run into that one. Bookmarked !!!!

It may be difficult to do an AM/PM split like he has, but I can really see the benefits of having it set up that way.

Thanks, GoJu.

[Arlecchino]

Depending on the strength of your O-lifts, you could also do them (full cleans and the snatch) on the days following your squat workouts, similar to active recovery or GPP. You can continue to work the power versions on your bench days.

[J.L.C.]

This isn't mine, but it might help (found it over at FI http://www.fortified-iron.com/forum/...howtopic=38273)

ME squat day
power snatch or clean
-75-80% of 1RM for 10-15 singles
ME squat/deadlift exercise
-work up to a 1-3RM
assistance work
-low back, hams, abs

ME bench day would be done as usual

DE squat day
power snatch
-work up to 1RM, then singles at 90%
power clean
-work up to 1RM, then singles at 90%
dynamic box squats
-6-8x2 at 50-60%1RM
assistance work
-low back, hams, abs

DE bench day
push jerk or push press
-work up to 1RM, then singles at 90%
dynamic effort bench
-6x3@50-60% of 1RM
assistance work
-lats, upper back, triceps

[Titania]

...... on a more serious note
...........As for my thread title, well that was just funny (I thought anyway )

You had me ready with my delete stick!!! lol

[scott_donald]

You had me ready with my delete stick!!! lol

and me...

[Earthtime]

and me...

Don't forget, Scott, we need to see that vid with, what was it?, 485 for 20?

LOL

[paulmaslagisgay]

Bullcrap

[iKermit]

lol...nice..nice..

[Titania]

and me...

LOL

[Abbrevi8tor]

You had me ready with my delete stick!!! lol

I would have been like, where the hell did my thread go. I know, I usually don't start threads that attempt to ruffle feathers, but I thought I would go out on a limb for this one

[Abbrevi8tor]

This isn't mine, but it might help (found it over at FI http://www.fortified-iron.com/forum/...howtopic=38273)

ME squat day
power snatch or clean
-75-80% of 1RM for 10-15 singles
ME squat/deadlift exercise
-work up to a 1-3RM
assistance work
-low back, hams, abs

ME bench day would be done as usual

DE squat day
power snatch
-work up to 1RM, then singles at 90%
power clean
-work up to 1RM, then singles at 90%
dynamic box squats
-6-8x2 at 50-60%1RM
assistance work
-low back, hams, abs

DE bench day
push jerk or push press
-work up to 1RM, then singles at 90%
dynamic effort bench
-6x3@50-60% of 1RM
assistance work
-lats, upper back, triceps

I think I ran across this setup over at T-nation. I liked it, but I thought that only performing the OL lifts twice a week wouldn't be enough to really hammer form and technique.

I may just do them everyday I train and play around with the volume and intensities until I find a happy medium. Today on ME Bench day I worked up to 215 for 3 singles on the power clean. Altogether I think I did about 12 singles. Anyway, that's not that great so I think having them on all 4 days shouldn't beat me up too horribly.

I may also try the AM/PM thing. But first I'll have to see how this will all work out with my son being born tomorrow. Will it be easier to get 2 shorter workout sessions in on a day or just do everything in one session .... hmmm.

Thanks, 4 the replies everyone. Even the delete stick threats

[J.L.C.]

What kind of goals do you have in mind?

Are the o-lifts to help the PL or are you thinking of competing in OL?

[Abbrevi8tor]

What kind of goals do you have in mind?

Are the o-lifts to help the PL or are you thinking of competing in OL?

Yeah, this is a tuff question. My goals are all over the place, which is a bad thing. I was suppose to compete in a PL meet this Oct., but with the new baby and money being tight I've decided to postpone that and maybe do a state PL meet next April. I don't think there are any OL comps in my area, haven't checked, but I wouldn't mind competing in those either.

I'm really not interested in setting records and all, I would mostly compete to have fun and try and break my own bests. Whether in PL or OL. That's why I'd like to keep my training kind of half and half or just focus more for awhile on the OL with heavy bench and squat days with a few assistance stuff thrown in.

This probably sounds like a bunch of worthless ramblings, but someday I'll have my **** dialed in, strength and explosiveness is all that matters.

[J.L.C.]

I'm a novice when it comes to oly lifting so I'm no expert on training or coaching.

But, most people seem to recommend focusing on the full lifts from the get go, and avoiding the power versions until the full lifts are somewhat consistent.

The power versions can lead to some bad habits like pulling with the arms and jumping the feet out to the sides. If you want to eventually compete, or just maximize your own potential, I'd suggest doing the full (squat) lifts from the very beginning.

[Abbrevi8tor]

I'm a novice when it comes to oly lifting so I'm no expert on training or coaching.

But, most people seem to recommend focusing on the full lifts from the get go, and avoiding the power versions until the full lifts are somewhat consistent.

The power versions can lead to some bad habits like pulling with the arms and jumping the feet out to the sides. If you want to eventually compete, or just maximize your own potential, I'd suggest doing the full (squat) lifts from the very beginning.

Thanks for the replies J.L.C !!

I definitely want to get good at the full versions of the two. So should I probably ditch the power versions and just do the full versions on all 4 days? I would work them at different intensities/volume on each though. With heavier stuff probably being on the squat days. It shouldn't matter though cause the weight I'll be using will be minimal at best. I've done front squats with 200 x 5 for a few sets, which isn't that great, but they do feel solid and comfortable.

Anyway, I'll try to throw a sample template of what I'll be doing over the 4 days so you can kind of get an idea of where I'm going with this.

Edit: I forgot to add, I really suck at OH squats so that'll be something I'll have to put an emphasis on. I've only tried them a couple of times and the freaking empty bar was hard, lol.

[boxingymca]

the title got me excited lol... op lol