T Nation

New Oly Lifter, Checking My Ego

So I just recently started to take Olympic weightlifting seriously. Ive got some real time coaching and I’ve been going out of my way to educate myself, and train consistently. I took everything I thought I knew and scrapped it for some actually coaching. I know I need to hammer my squats(all squats) big time so that’s first on the agenda. Just thought I’d post my stats up there to get some opinions, lessons learned, and check my ego.

body weight: 88kg
snatch: 75kg not satisfied with that weight at all but just trying to hammer out technique.
clean: 102kg off blocks, did that today (front squat was weak)
jerk: 102kg

Was planning on going back to the gym tonight and hammering front squats for a bit. Anybody got an opinion on how often to deadlift, percentages used, or how many times a month your deadlifting? Also what is your guys take on the GHD hamstring curls?

Welcome aboard!

Ditch the DL, your time is better spent doing more bar work to start with to get the lifts down.

Post up a video.

Can you do the pull to mid thigh correctly? If not I would suggest doing that 4reps x 4-5sets. Drill the bar path and get the motor pattern down. Once it’s down you will NEVER HAVE TO DO THIS EXERCISE AGAIN.

GHD?

Do some romanian deadlifts or glute ham raisers.

Stretch everyday until you can get in to all the positons correctly.

What do you FS and BS?

Koing

I still have a few kinks (old bad habits) I need to work out with my bar path. I’ll see if I can get a video tomorrow. I’ve heard for beginners squatting 3-5 times a week is appropriate…thoughts?

FS: 115kg
BS: 130kg

I weigh 88kg at 190.5cm so I’ve got some serious growing to do. not worried about my six pack I’m eating everything in sight.

[quote]gonepostal wrote:
I still have a few kinks (old bad habits) I need to work out with my bar path. I’ll see if I can get a video tomorrow. I’ve heard for beginners squatting 3-5 times a week is appropriate…thoughts?

FS: 115kg
BS: 130kg

I weigh 88kg at 190.5cm so I’ve got some serious growing to do. not worried about my six pack I’m eating everything in sight.[/quote]

3x a week is more then enough imo. Your focus should be on being able to maintain a straight back with the nautral curve in it at the bottom throughout the 1st pull, doing a good first pull to mid thigh then a strong 2nd pull and being fast under the bar.

Focus on learning the lifts, 3x a week is plenty imo.

Koing

my coach has me deadlifting 1 day a week and i only stop while peaking for a meet. deadlifting doesn’t hamper training unless you try to go heavy all the time. you should use some type of perizidation on the fs bs and dl that allows you to go from high volume to peaking. this week i’m going to bs 60%10x10 dl 60%10x10 fs 60%10x10 along with 2 other lower volume bs and fs days. if you don’t build a base peaking for a meet will be shaky.

my coach has me deadlifting 1 day a week and i only stop while peaking for a meet. deadlifting doesn’t hamper training unless you try to go heavy all the time. you should use some type of perizidation on the fs bs and dl that allows you to go from high volume to peaking. this week i’m going to bs 60%10x10 dl 60%10x10 fs 60%10x10 along with 2 other lower volume bs and fs days. if you don’t build a base peaking for a meet will be shaky.

10x10 @ 60%?

Seems pointless to me. Way too much volume at such a low %.

Maybe 10reps for rehab if your getting back in but certainly not 10sets of it, 3 or 4 at best and a lot lower then 60% if your coming back off a big injury.

But hey, your coach, your coaches ideas.

Hammer 6x6 if you want to build a base, aim for 70-75% to start with, when you get better aim to hit 80% on a good day.

Koing

yeah i know it seems low to start with but by week 4 you progress to 75% 10x10 as well as move everything up as well. instead of trying to randomly hit 80-85% for 6x6 or 5x5 or what ever it might be on a good day a planned solid planned progression will allow you to hit those numbers on even your worst days.

[quote]boldar wrote:
yeah i know it seems low to start with but by week 4 you progress to 75% 10x10 as well as move everything up as well. instead of trying to randomly hit 80-85% for 6x6 or 5x5 or what ever it might be on a good day a planned solid planned progression will allow you to hit those numbers on even your worst days.[/quote]

Not convinced doing 10x10 is the way forwards in OLifting…

How is 10x10 derived?

The 6reps x 6set means this = 1 CJ = 3 reps of squats,

1st pull and 2nd pull = 1 squat
squat up = 1 squat
jerk = 1 squat
=3 squats (this is also where you get the quoted figure of you should be able to CJ about your 3RM from)

CJ for beginners I get to do doubles = 6reps

I have them do about 6sets of doubles for CJ or 6sets of triples for Sn to begin with. This is where I get the 6reps x 6sets from.

The % is irrelevant. It’s a basic guide to use a weight that is not too light. The overall goal is that this will go up. After 6months or so we will go heavier more often but for a beginner it’s better to build a base. Again depends on the lifters background.

Koing

hey mate

you should read up on the russians and bulgarian olympic lifters, especially soviet russia. if you havnt already done so. there is a bunch of books out (cannot remember the names ) all about everything to do with olympic lifting. Elitefts stocks them and same with westside barbell. I know they are Powerlifting orientated websites but the books are all on olympic lifting. just dont argue with your coach about ideologies you find in soviet russian methods, he might get a bit mad at that lol.

Just my two cents here with regards to deadlifting.
I would do more of an RDL(possible carryover to clean), than a powerlifting-style deadlift.
Makes sense to me, but I’m probably overlooking some factors.

I don’t plan on doing any deadlifting this week I’ve been working bar skills most of the week and squatting. Still not satisfied with my snatch technique with the bar. Thanks for the advice though guys. Still working on that video I need to find a camera…I have a dumb phone.

[quote]Koing wrote:

[quote]boldar wrote:
yeah i know it seems low to start with but by week 4 you progress to 75% 10x10 as well as move everything up as well. instead of trying to randomly hit 80-85% for 6x6 or 5x5 or what ever it might be on a good day a planned solid planned progression will allow you to hit those numbers on even your worst days.[/quote]

Not convinced doing 10x10 is the way forwards in OLifting…

How is 10x10 derived?

The 6reps x 6set means this = 1 CJ = 3 reps of squats,

1st pull and 2nd pull = 1 squat
squat up = 1 squat
jerk = 1 squat
=3 squats (this is also where you get the quoted figure of you should be able to CJ about your 3RM from)

CJ for beginners I get to do doubles = 6reps

I have them do about 6sets of doubles for CJ or 6sets of triples for Sn to begin with. This is where I get the 6reps x 6sets from.

The % is irrelevant. It’s a basic guide to use a weight that is not too light. The overall goal is that this will go up. After 6months or so we will go heavier more often but for a beginner it’s better to build a base. Again depends on the lifters background.

Koing[/quote]

Hmm. That is interesting. I didn’t know there was a rationale for the 6x6. That does make sense. Though I’d happily trade squats for pulls :slight_smile: