OK I thought it over today ALLLL DAY,(also olympic lift help)

[Cubanito17]

Guys i posted on my "maxed out today" thread and said I was going back to my coaches workout. Well looking over his today I don't see how so many chest workouts can get my bench strong. Now I know for my bench I am weak on certain points which are shoulders, back, lats, chest, and then always tri's can come up some too.

One thing though I'm planning on coming back to westside I was just out of it for today. But if I'm doing olympic lifts like then clean&jerk how can I throw that into my westside training on tue and fri which are my leg days. The clean&jerk is a full body movement. MY coach does KNOW about clean&jerks he can clean 205 with one hand b/c he says it's all about form I can't even clean 205 with both hands. So I need to bring up my explosion on cleans first off and then when I pull off the ground and come up with the shrug I can't get used to doing that I want to straight high pull it from the ground which is what's messing me up can anyone help out with this. Now I have somewhat of an idea which I believe sergeant went over with me for a workout to bring up my weakpoints can ALL of you please look over it especially those that do olympic lifts and help out. Thanx.

Mon-SP bench
Dynamic bench 8X3 50-55%
Bent over rows/DB rowing/Seated rows 3X8
DB shoulder press/military press/high pulls 3X8
DB elbow out/db skull crushers/cali press/tate press 3X6(heavy)
Pushdowns 2X10

Tue-ME SQ/DL
Powercleans heavy triple
Leg curls 3X8
Goodmornings heavy triple
Hammer curls/ Alernating curls/DB preacher curls 3X10

Thur-ME bench
Illegal wides/close-grip inlcine/DB press by single
Face pulls/pullups 3X6-10
Push press by triples
Rear/front/side delt raises 6X6 ( 2X6 each)
Rack lockouts/overhead lockouts 3X6-10

Fri-SPSQ/DL % change every week
Dynamic Cleans(from the ground) 6X2 50,53,56,60%
Low box squat 6X2 60,63,66,70%
Dynamic deadlift 8X1 60,63,66,70%
Front squat 3X6-10
Standing calf raises/seated calf raises 3X6-10

The reason for the pushdowns and lockouts at the end of my bench days is to help bring up my lockout I have a weak one that's another point it really isn't the tri's themselves b/c I think they are pretty strong for some tri lifts I do, but my lockout sucks. Now on my ME SQ/DL/clean day what else can I change up for my main lift powercleans heavy triple. I feel I should b/c I'm competing wed feb 13 then sat feb 23 then mar 13 then apr 10 from what I know now it might all change though depends there might be more days in b/w there I know i normally have 6 meets.

 

[Arioch]

You can do cleans from the rack to improve your second pull. Set the pins at just above knee height, re-bend your knees, jump and pull explosively, shrugging at the top of the pull.

Ditch the curls. Excessive development of the biceps impedes the ability to rack the clean.

Also, remember the speed of the second pull is far more important than the speed off of the deck.

On Tuesday or Thursday you can add power shrugs following your cleans.

 

[Cubanito17]

OK so your saying for another ME movement to go ahead and do hang cleans one thing though what do you mean by shrug at the top I thought I was suppose to shrug when I get up to my knees so I can have more explosion from my legs. What are ditch curls? And I love doing shrugs so I will be adding those.

 

[Cubanito17]

Ok I'm changing my workout a little to hit tris second and help out my cleans check it

Mon-Dynamic bench 8X3 50-55%
DB elbow out/DB skull crushers/cali press/tate press 3X8
Bent over rows/DB rowing/Seated rows 3X8
DB shoulder press/military press/high pulls 3X8
Pushdowns 2X10

Tue-ME SQ/DL
Power high pulls from the ground/high pulls/hang cleans heavy triple
Power shrugs 3X10 (fast)
Leg curls 3X8
Goodmornings heavy triple
Hammer curls/ Alernating curls/DB preacher curls 3X10

Thur-ME bench
Illegal wides/close-grip inlcine/DB press by single
Rack lockouts/overhead lockouts 3X6-10
Face pulls/pullups 3X6-10
Push press by triples
Rear/front/side delt raises 6X6 ( 2X6 each)

Fri-Dynamic SQ/DL % change every week
Low box squat 6X2 60,63,66,70%
Dynamic Cleans6X2 50,53,56,60%
Front squat 3X6-10
Standing calf raises/seated calf raises 3X6-10

 

[ZZuluZ]

He meant: stop curling.



-Zulu

 

[Cubanito17]

I know for sure i'm not reverse curling the weight when i bring it up now maybe i'm not finishing my high pull and getting a good leg drive but for some reason i can't help that.

 

[Arioch]

The shrug portion of the clean is the final phase of the pull, following the jump. You do shrug until after the jump, but this is not exactly a long time (approximately 1/3 of a second).

You can do hang cleans or cleans from the pins as either a ME or MA.

Do not do curls. The bigger your biceps are, the harder it is to rack the clean properly. Nothing sucks like pulling a picture perfect clean only to lose it at the bottom as it bounces off of your shoulders instead of being racked solidly.

Remember, the shrugs should be explosive in nature, and pulled from the rack to the termination of your pull when executing a clean. Make sure you pull the elbows out and not back when doing these.

You should read "The Training of the Weightlifter" by Roman. It is the closet to an introductory text on OL'ing that is available from the former Soviet Union. Dave sells it at elite.

 

[Cubanito17]

OK while i'm still doing powercleans for school i won't do any curls after that since i really don't like cleans then I'll get back to my curling. I do curls since i'm stil young(17) and the girls like it shooot i know my girl likes them. But i'm not by any means Bodybuilding when i do my curls i do them for strict strength.

 

[bigokie]

Oly lifts

If it were me, and I was in your shoes here is what I'd do.
Monday looks good. On Tues I'd drop leg curls, switch goodmornings to the max lift so it wasn't performed every week. Doing that would be like performing 2 maxes every tues, which is bad. Add in weighted ab work and some sort of back raise. Thurs, add in floor press and get rid of db press for single. If you want to do db press do it for 3x15-20 every 5-6 week. Also switch rack lockouts to max effort inventory and cycle them with the others. Drop reps on oh lockouts to 3x3. Scrap the push presses for now and only do one part of the shoulder every week. Also, add in plate raises every once in a while. I've seperated my shoulder and after adding them into my routine for six weeks my shoulder feels like new. Friday, drop front squats for a while, if you still want to do front squats switch them to max effort day. Drop the dynamic cleans. Alternate between dyn. squats at 50-60% and dyn. deads. at 60-70%. Add in weighted ab and back raises.
This is in my opinion a better way, by giving your body a break from cleans you will let it get rebuilt. Don't worry you won't lose much clean and then when you come back to it after this training cycle you will be able to build up and beat your old clean.
And last, I personnally don't see why your so hung up on increasing your clean. I've seen guys that can clean 300# and guys that can squat 400-500+ and the squatters will kick the s#$@ out of the guys that can clean that any day on a football field. I assume your training for some sport.
One more thing, if you really want to increase your bench get some chains and bands, they will surprise you...

My thoughts, Good luck...

 

[Screwball]

Cubanito...

No mas, No mas.... Come on, Cubanito. If you continue to compare yourself to your fellow lifters you will always lose. You need to set a goal, define a plan for that goal, inact the plan and then evaluate the effectiveness of the plan once completed. You are making this whole thing way........... more difficult then it has to be. If you change the variables from week to week you will have a very difficult time defining what works for you. Competitiveness is wonderful for motivation but many, many powerlifters (Hell, athletes in general) have found that the personal satisfaction of self improvement is a much, more powerful motivational tool. Concentrate on beating yourself not your competitors, and I'm sure your gains will come more quickly and consistantly.

- Screwball