CCJ and other OL'ers

[SteelWeaver]

Hellooooo! I don't post here much, but I read. I like the ladies board, mostly because of the ladies there, but anyway - wondering if you could give me some ideas.

I just started OL a few weeks ago - have a very good coach, and my squats are flying up while I learn how to perform all the moves. However - I only work with him about twice a week, and have sort of been switching from DFHT to OL as we progress.

However, lots of squatting on the OL days meant I had to drop one, then the second leg day of DFHT, which is fine, but I am now wondering what to do with my upper body day - I don't want to let lats, chest etc lag. What do you think?

What would be a good routine for upper body, assuming one, or maybe 2 upper body sessions a week, that would fit in with the OL style of training, but not be a complete move away from bodybuilding? Have you found a good blend?

Just the basics? bb rows, deads, bench? Some ham moves, since we don't do too much of that on OL days?

I'd appreciate any ideas.

 

[slinky]

We train with Oly lifts every other Wednesday session.

Every two weeks, we have a dead session (since strongman training works the back hard, we've had to set our training up this way).

I would suggest to leave enough training time to concentrate on Oly lifts. You'll need to allow time for your nervous system to get use to the new lifts. And it'll be worth it.

Oly lifts demand a tremendous amount of work and they will enhance your core lifts (as you're finding out). But you indeed want to include some ham work (we do: glute-ham raises).

Just make sure you have a day before/after your O-lift day to properly rest/recoup.

 

[MsBeverlyHills]

if you can do two upper body sessions per wk-- I would split up chest & back-- something like this-

Bench- 5x5
incline db 2x10
incline fly 2x10

bentover rows- 5x5
chins 2x10
shrug 2x10

 

[clc315]

Glute/ham/gastroc raises,reverse hypers and goodmornings are all excellent hamstring exercises. As for upper body.. overhead presses,dips,inclines,chins,pullups,rows. I would pick on pressing exercise and one pulling exercise and do about 5 work sets,beachwork(optional),and some cuff work. Glad you're getting into OL.

 

[slinky]

if you can do two upper body sessions per wk-- I would split up chest & back-- something like this-

Bench- 5x5
incline db 2x10
incline fly 2x10

bentover rows- 5x5
chins 2x10
shrug 2x10

MsBeverlyHills:

Chest is similar to what I do. 'Cept I don't do incline flyes, but dips. And it's 4-5 sets for bench, 3-sets for everything else.

As for back: she could certainly perform deads instead of bentover rows, too. And instead of shrugs, good mornings.

 

[coolcolj]

This is all I do

day 1 - bench+ power pushups, explosive dumbell rows, dips (2 light sets of 8-10), cuff, trap delt work

day 2 - power jerks, chins , supported rows, arm work.


Hmm olylifts and squats hit the hams hard! I have fairly large hamstrings, and I haven't done a single leg curl since I started training

 

[SteelWeaver]

Thanks everyone. My feeling is I'm getting a lot of quad work and shoulder work from push presses and jerks. My hams don't actually feel worked after all the squatting, despite going absolutely all the way down. Weird. I haven't done leg curls for a very long time - I tend to do glute-ham raises, sldl's and pull throughs.

How many days a week do you train CCJ? 4? 2 for cleans and snatches and 2 as above? I'm doing clean type work and front squats one day, and snatch type work and back squats another day or 2, and upper the other day or 2, for total of 4-5 days a week.

The Oly lifts hit traps hard, so they're OK.

Maybe I'll do deads every 2 weeks, then mix in gm's and sldl's/g-h raises/pull-throughs, with some bench, dips, some bb rows, some chins, some narrow grip bench and some bb curls ... and rc work - DFHT started them twinging and they haven't stopped.

I'll try this tonight, and post what happens

Do you ever do deads, ccj? And why supported rows, not bb rows?

 

[coolcolj]

How many days a week do you train CCJ? 4? 2 for cleans and snatches and 2 as above? I'm doing clean type work and front squats one day, and snatch type work and back squats another day or 2, and upper the other day or 2, for total of 4-5 days a week.

Do you ever do deads, ccj? And why supported rows, not bb rows?

My split

Week1
Day 1 - Lower body 1 - strength
Day 2 - Rest
Day 3 - Upper 1
Day 4 - Rest
Day 5 - Lower 2 - speed strength
Day 6 - Rest
Day 7 - Rest

Week2
Day 1 - Upper 2
Day 2 - Rest
Day 3 - Lower 3 - Strength speed
Day 4 - Rest
Day 5 - Upper 1
Day 6 - Rest
Day 7 - Rest

Week3
Day 1 - Lower body 1 - Strength
Day 2 - Rest
Day 3 - Upper 2
Day 4 - Rest
Day 5 - Lower 2 - Speed Strength
Day 6 - Rest
Day 7 - Rest

Week4
Day 1 - Upper 1
Day 2 - Rest
Day 3 - Lower 3 - Strength speed
Day 4 - Rest
Day 5 - Upper 2
Day 6 - Rest
Day 7 - Rest

I sometimes do sumo deads and rack pulls - on the lighter side. No need to do conventional deads as cleans and stiff armed cleanpulls do the same thing but with more speed. Hell the sheer volume of olylifts and squats I do means my posterior chain is getting hammered big time
Add in Romanian Deadlifts, hyper back extensions and reverse hypers as well

For the same reason I do not do barbell rows - no need to kill my lower back, it's getting more than enough work as is. Supported rows hammer the erectors, hams and glutes more than you think!