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  1. #1
    Registered User SurfOnSilver's Avatar
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    How to incorporate Oly lifting in a Powerlifting routine?

    My routine at the moment:

    Mon - Squat and Deadlifts

    Wed - Bench

    Fri - Upper Back/Shoulders

    Assistance work at the end of the workouts as well.

    I really want to start doing oly lifting, is it possible to put some in while keeping my current routine? My form on the C&J is fine, Im worried about the snatch though, my form is pretty crap for it.

    I reckon I could probably do about 200-220lb's for a max. on power cleans, not that much but it could probably increase quickly if I started doing them regularly.

    Any advice repped =)
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  2. #2
    Banned athenafootball's Avatar
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    monday would definitely be a good day to add those lifts, as it is legs and your shoulders will have time to recover.

    also, with snatch, just practice the form with light weight until it is perfect. very slowly increase weight.
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  3. #3
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    Originally Posted by athenafootball View Post
    monday would definitely be a good day to add those lifts, as it is legs and your shoulders will have time to recover.

    also, with snatch, just practice the form with light weight until it is perfect. very slowly increase weight.
    Squat and Deadlifts are big movements and I personally like to dedicate a ton of time too them. They are also big powerlifting movements, so if you add another exercise that day you need to make sure you can focus all of your energy on a single exercises without being burned out from another one.
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    Originally Posted by Sultan_of_Spin View Post
    Squat and Deadlifts are big movements and I personally like to dedicate a ton of time too them. They are also big powerlifting movements, so if you add another exercise that day you need to make sure you can focus all of your energy on a single exercises without being burned out from another one.
    on my leg day, i squat, then powerclean, then deadlift.

    deadlift last as IMO it takes the least out of you. but i often change this order.
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    I usually squat first, then deadlift. You reckon incorporating some C&J's on this day would be ok? I was thinking perhaps friday, cuz I do shoulders that day anyway, and you still get the whole weekend to recover... maybe its not enough though? maybe I could add them in on a day like thursday.?
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    Originally Posted by SurfOnSilver View Post
    I usually squat first, then deadlift. You reckon incorporating some C&J's on this day would be ok? I was thinking perhaps friday, cuz I do shoulders that day anyway, and you still get the whole weekend to recover... maybe its not enough though? maybe I could add them in on a day like thursday.?
    thats what I was just about to say, do it on friday, the oly lifts lifts will take a lot out of you, and on the oly lifts youll work your back and your shoulders to(actually they'll work your whole body) I would do the oly lifts before I do any of the upper back or shoulder exercises.
    There is no reason to live if you cannot do the deadlift

    big fuzzy and tator squat to much..... not
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    Originally Posted by SurfOnSilver View Post
    I usually squat first, then deadlift. You reckon incorporating some C&J's on this day would be ok? I was thinking perhaps friday, cuz I do shoulders that day anyway, and you still get the whole weekend to recover... maybe its not enough though? maybe I could add them in on a day like thursday.?
    a weekend to recover should be plenty
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    Olympic Lifter raffiki's Avatar
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    I'd say cleans on Mon, and snatches on Fri.
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  9. #9
    Registered User SurfOnSilver's Avatar
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    Originally Posted by raffiki View Post
    I'd say cleans on Mon, and snatches on Fri.
    why is that?
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  10. #10
    Registered User rogan181's Avatar
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    i personally dont think it matters at all...oly lifts dont take much out of me at all, its jsut explosiveness...im never sore from them, yeah i get really tired afer a set but drink some water and 2-3 minutes later once ive caught my breath im fine...

    i try to clean at least twice a week, and i havnt really incorporated snatches in yet due to im still workign on my form alot
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    Originally Posted by rogan181 View Post
    i personally dont think it matters at all...oly lifts dont take much out of me at all, its jsut explosiveness...im never sore from them, yeah i get really tired afer a set but drink some water and 2-3 minutes later once ive caught my breath im fine...

    i try to clean at least twice a week, and i havnt really incorporated snatches in yet due to im still workign on my form alot
    That's because you're not full squat cleaning and snatching, and/or just not working hard enough.
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