Q for DECENT o-lifters

[TNBulldog]

I'm going to a straight o-lift program for my lower body, I'm looking for opinions. My best lifts are 295*4 on powerclean, about 325 on a hang clean.

Monday:
powerpulls: work up 355*3 (adding 10lbs for 3 weeks after), pulling weight to mid stomach
split snatch: work up to 175*3 (adding 10lbs for 3 weeks)
Front squats: work up to 275*5 (adding 10lbs for 3 weeks)
Hang clean, dropping to catch it ( I suck at dropping under a clean): 265*5 (adding weight for three weeks)

Thursday:
Powerpulls: work up to 285*5 pulling weight to my upper chest
Back squats (o-style): 425*5
Hang snatches: 155*5*3 (no split)
Snatch pulls of blocks: 250*3*3

I will add weight on thursday like monday, at week 5 I will go to doubles where I am tripling wieght, and triples where I am doing sets of five. I will do this for 3 weeks then a week of singles. ON the 9th week I will check my clean/snatchmax to see where I'm at and try to track progress

 

[Nico Cujo]

Are you doing the olifts to compete or to get strong at them?
I notice you're not including jerks.
When I'm training for a meet, I set up a cycle and mainly do the olifts (full versions) front squats, back squats, RDL's and bench presses. I don't do pulls, but I sometimes lift from high hang (upper thigh). Usually my cycle lasts about 6-8 weeks, where I add weight when possible. I do a lot of singles on the olifts, and do 5's and 3's on the other movements, increasing weight weekly.

 

[kiloamp]

You certainly appear to be strong. I guess I'd have to echo what Nico Cujo asked, what are your goals?

 

[TNBulldog]

Goals for o-lifts

I think I might eventually like to do a weightlifting contest. but for right now I'm using that as my primart training method for strongman contests. I tried training for a heavy backsquat, but that left my erectors fried all week and I want to increase my quad strength explosive strenght. I train all presses on a separate day, and events on saturday.

 

[Mradams]

You have some very respectable numbers and you might do well at weightlifting if you stick with it. But my opinion is that if you are training for strongman, and if you are already quick and explosive, you should try to add power first and foremost. That doesn't preclude including oly lifting in your program, but it does mean that it should take a place behing heavy squatting and deadlifting...just something i heard from a really strong guy

 

[kiloamp]

TNBulldog,

Of course I have a bias but I think you're doing the right thing adding weightlifting to your strongman routines. There isn't anything better, lifting wise, for building power than the Olympic lifts. That being said, if you do plan to compete in weightlifting, make sure you get some good weightlifting shoes if you don't have them already (addidas make the best IMO.) I'd lose the split snatch unless you have too much difficulty doing a squat snatch. Like nico mentioned, add some jerks (split) to your routine. I'd also add some push presses both front and behind neck but in the case of behind neck, use a snatch width grip. Otherwise, keep up the good work because you're clearly gaining strength