|
2005/06/19, 05:48 AM
hey all, been a while since i posted on this website
anyway i wanna start a new routine tomorrow after my last routine fresh, and i want to completly based around my MAIN lift which im gonna try for once which is the CLEAN and JERK routine. i want to do anything and everything to boost this up.
on top of that i would like to increase tricep strength.
Can someone help me write a routine up to allow this?
Something similar to ME DE would be cool... a 3 to 4 day split...
im assuming to be using exercises such as shrugs, cleans, rotary cuff work, squats or deadlifts.. high pulls, close grip bench press's and military press's someone help me write a routine up b4 2moro lol thnx guys
|
|
|
|
2005/06/19, 11:23 PM
The clean and jerk is a dynamic effort movement. Olympic lifting is all about speed and technique. Powercleans, clean and jerks, snatch, and push press would all fit into DE.
For ME you can do squats, front squats, and military press. If you wanna do something similair to westside, than set 2 days for jerking and 2 for cleaning.
Monday: ME Jerk day, military press.
Tuesday: DE Clean day, powercleans, snatch
Friday: DE Jerk day, push press
Sunday: ME Clean Day, Squats, front squats, deadlift.
On any off days you can do form practice with lighter weight.
Just a suggestion, so feel free to rip it apart. Olympic lifting isnt my forte, but it does fit a ME DE schedule
|
|
2005/06/20, 05:05 AM
Heres the routine i invented just last night...
also thats a good routine u got there but what about my triceps i wanted to add for strength :)
anyway heres what i made on the top of my head..
Monday:
Snatchs-4*5
Power Cleans-5,5,3,3
High Pulls-5,5,3,3
Deadlifts 8sets*1rep off a block,(20sectbs)
heaver ab work 4 sets * 8 reps
Tuesday:
Flat Speed Bench-10*3(30sectbs)
Close grip bench - 5*5
Incline Flys - 2*20
Clapping Pushups - 100 Reps ( do 25 reps more each week )
Wensday : off
thurday:
Clean and Jerk: 5,5,3,3,1,1
Military press: 4*5
Squats:8,5,5,3,3,1
Good mournings:4*8
Friday:
Decline db bench: 4*8
Tri Extentions: 4*6-8
Hammer curls: 4*8
sat and sunday : off
originally i had my abs and good mournings on friday... and squtas on day 1... but i did day 1 today being monday and my lower back didnt feel AS strong doing the squats as it should be so i just did heavy ab work instead of squats and am going to move the squats to another day..
feel free to pick and move exercises tomorrow will be tuesday and ill be sure to do that day unless i can figure a better fit order of how i feel on the day... nonethless i wuoldnt have minded having shrugs, rows or deadlifts or leg curl work but is it really neccessary? cleans is alot on back, core and legs i figured..?
|
|
2005/06/20, 07:16 PM
I figured military press and push press would be enough work for your triceps. Also, in my rouine, I only outlined the core lifts, feel free to through in auxilary and assistance work in.
Also, on tuesday, your doing alot of pressing but no overhead pressing. How about doing military presses on tuesday, and then push press on thursday. That way, your trianing the jerk 2x a week, but 2 different types, DE and ME. Also, curls and decline bench will do little for olympic lifting, other than maybe the declines helping with tricep development.
--------------
The best feeling in the world is the feeling you get after a tough set of squats after you step back from the power rack and throw up all over the floor.
|
|
2005/06/20, 07:20 PM
Also, olympic lifting is tough on the shoulders. I would add the 100 reps to muscle routine in with that will lateral raises. The 100 rep routing is basicly just picking an exercise and then doing 100 reps a day with it. Nothing too heavy, and high reps to get blood into the muscles and help recover faster.
Examples would be doing 25 reps 4 times a day, or 50 reps when you wake up and before you go to sleep, or just 100 reps in the morning. I said lateral raises, because even though its an isolation movement that won't build alot of strength, it will be enough to help you recover faster, and raise the amount of volume you are used to. Also, a variation of this is to taper the 100 reps out every 4 weeks and then start up again on week 5.
What does the rest of freetrainers think of this???
|
|
2005/06/20, 08:26 PM
"Deadlifts 8sets*1rep off a block,(20sectbs) "
Are we talking speed deadlifts here, or regular deadlifts???
|
|
2005/06/20, 10:26 PM
" 2 days for jerking".......sorry I had to laugh :big_smile:
--------------
gravity is not a law, only a obstacle
|
|
2005/06/21, 06:21 AM
haha andrew, yes wrestler that would be spead deadlifts i am talking about figured might help with lower back a bit as well and i wanted to add them.. :P, also on top of that question about the 100 rep system thats why i added the pushups at the end of workout.. would it be wiser to add them first thing in mourning and last thing at night? also im moving around alot in the day time im a tradesman electrician and i do a fair bit of physical work so i usually got alot of blood flowing thru me.. :p
anyway i did tuesday today... and it was a quick workout.. i did 6 sets of 5 reps for closegrip bench because its the first week i started off a little lighter then my usual bench but surprisingly i managed to be able to lift 7.7 pounds greater then the previous time i did close grips without difficulty... so that exercise will be raising up next time...
also one last question because i want this routine to be based around alot of speed work my main goal for this exercise clean and jerk i choose was to become faster and more explossive... and a change, should i be have short rest periods? because i felt doing the west side routine with longer rest periods up to 5minutes i felt relaly lazy between sets... so between cleans on monday and what not i was having about 90seconds to 120 seconds break...
|
|
2005/06/21, 06:26 AM
btw workout lasted a total of 32 minutes for tuesday
Tuesday:
Flat Speed Bench-10*3(30sectbs)
Close grip bench - 6*5 (120sectbs)
Incline Flys - 2*20 (60sec)
Clapping Pushups - 100 Reps ( as many sets as take )
(2-3min between exercises) seemed a bit small for a workout for me? anywho mioght rearange and put military press's on this day too or something
|
|
2005/06/21, 11:53 PM
I know what you mean. When I do olympic lifts, I usually take shorter rests than say, when doing deadlifts.
As for the pushups, the point of what I said, was you do that everyday, in addition to what you are already doing, but not with your workout. They are meant as feeder workouts to help with recovery, and to raise gpp. I'd do them seperate from your regular workouts. Yes, like 50 in the morning and 50 in the day.
As far as doing military press on tuesday, I already suggested it, and then added to do push press on thurday, that way you have 2 days in which you are strengthening the "jerk" portion of the lift. I'd seperate my days based on which portion of the lift I was training. However, theres more than one way to the top of the mountain.
--------------
The best feeling in the world is the feeling you get after a tough set of squats after you step back from the power rack and throw up all over the floor.
|
|
2005/06/21, 11:55 PM
andrew, the two days for jerking are for grip strength. You don't want to lose a lift because you cant grab the bar.
|
|
2005/06/22, 06:06 AM
haha, yup i started doing pushups mourning and night, and middle of day, still too early to notice if it helps me at all to recover, im still kinda sore from mondays workout... yay my picture finally showed up.. haha it took so long that its OLD now!!! i need to UPDATE IT haha
|
