T Nation

Tuesday, May 3

Tonight’s Prime Time should be exciting. Last night we covered these ideas:

  1. Weightlifting may lead to increases in strength.

  2. You may or may not want to do something difficult while training.

After “leaping into the abyss” with those challenging topics…I’m ready to give another go tonight.

Post your early questions here and I will get to them…
Tonight!
onnnnnnnnnnnnnnnnnnnn…
PRIME TIME!!!

Your preference:
Heavy weighted dips on regular bars vs. bodyweight on Power Rings? (My goal is always strength/power first - mass secondary.)

NOTE: this is question strictly for the dip exercise, not muscle-ups, chins, etc.

Matthew

DJ,
Just want to throw-out another thanks for you help on my OLAD vs Endurance thread.

But what purpose would I serve without another question.

You list your five exercises:

  • Bench
  • Row
  • Squats
  • Military Press
  • Deadlift

I like 'em. Would it be worth swapping out one or two for… I hate to say it… more “sport specific” movements?

I was considering weighted pull-ups (to sternum) as a swap for rows.

Slap me into place if I am bullshitting the purpose of the program.

Weightlifting leading to strength gains? Am I reading this right? Or is this some kinda joke…

[quote]GriffinC wrote:
Weightlifting leading to strength gains? Am I reading this right? Or is this some kinda joke…[/quote]

He’s being sarcastic…

Strength gains lead to weightlifting.

The Original article I sent in had a bunch of “real” world O lifting and some of it was left out for the column. I don’t necessarily recommend ANY lifts for OLAD…let’s be honest, if you are a master of some lift you’d be crazy to drop it to fit into my example.

Here is the supplementary stuff. Now, it might take up to three weeks of hard work to get as strong as Dube, Pickett and Bednarski…so be patient:

Joe Dube-Olympic Team Member-Heavyweight Class
Olympic Tryouts-462 Press, 336 Snatch, 468 Clean and Jerk, 1267 Total

Monday
Press: 135 for 5, 135 for 5, 225 for 3, 295 for 2, 355 for 2, 405 for 2, 425 for 2
Clean High Pulls: 225 for 3, 305 for 3, 375 for 3, 425 for 2, 450 for 2, 480 for 3 singles
Tuesday
Back Squats: 225 for 5, 315 for 5, 405 for 3, 505 for 3, 575 for 3, 625 for 3, 675 for 3, 700 for 1

Wednesday
Snatches (Performs power snatches until weight forces him into full snatch position) 135 for 3, 135 for 3, 205 for 2, 245 for 2, 275 for 2, 295 for 2, 310 for 2, 325 for 1

Thursday
Clean and Jerk: 225 for 3, 305 for 2, 355 for 1, 385 for 1, 415 for 1, 435 for 3 singles
Snatch High Pulls : 225 for 3, 275 for 3, 295 for 3, 315 for 3, 335 for 3, 355 for 3

Saturday
Work up to a light poundage on the three Olympic Lifts

George ?Ernie? Pickett
Olympic Team Member- Heavyweight Class
Lifts at Trials: 457 Press, 341 Snatch, 462 Clean and Jerk, 1261 Total
Training Program

Monday
Snatch: 135 for 5, 205 for 3, 255 for 2, 295 for 2, 305 for 1, 320 for 3 singles

Tuesday
Seated Incline: 135 for 5, 205 for 3, 295 for 2, 315 for 2, 335 for 2, 345 for 2, 355 for 2

Wednesday
Cleans: 225 for 3, 305 for 2, 355 for 2, 355 for 2, 385 for 1, 405 for 1, 420 for 3 singles

Thursday
Front Squats: 225 for 5, 305 for 3, 355 for 3, 405 for 3, 455 for 3, 500 for 2

Saturday
Approximately 85 % of limit for a single on Olympic Lifts (Note: every once in a while will go all out on Saturday.)

Bob Bednarski
Olympic Team Alternate-Heavyweight Class
Lifts in Trials: 424 press, 358 Snatch, 451 Clean and Jerk, 1234 Total

Monday
Military Press: 135 for 5, 205 for 3, 250 for 3, 250 for 3, 275 for 3, 300 for 3, 325 for 3
Note: Dave Turner, a fine O lifter and Math teacher, did the percentages on this and feels Bednarski may have gone too light here. He got behind on the press at the trials and had to make huge jumps to try to edge out Dube and Pickett.

Tuesday
Cleans: 135 for 5, 225 for 3, 300 for 1, 350 for 1, 400 for 1, 425 for 3 singles

Wednesday
Squat: 315 for 5, 405 for 5, 475 for 5, 525 for 5, 575 for 5, 625 for 1

Thursday
Snatch: 135 for 5, 205 for 3, 250 for 1, 285 for 1, 305 for 1, 325 for 3 singles

Saturday
Work up in three Olympic lifts to approximately 1200 total

Sunday
Squats: same sets as Wednesday, except skip the last set

The roots of this training for Bednarski came from the time he went from a 950 total to 1100 in four months. He moved up a weight class and focused on weak points, especially his legs.

A typical week:

Monday Morning:
Squats: 325 for 5, 375 for 5, 425 for 5, 475 for 5, 500 for 2, 525 for 1

Evening
Press: 225 for 5, 255 for 3, 285 for 3, 305 for 2, 325 for 1, 340 for 1
Clean and Jerk: 355 for 2, 375 for 1, 400 for 1, 400 for 1, 415 for 1, 400 for 1

Wednesday Morning
Squats: 305 for 5, 350 for 5, 400 for 5, 450 for 3, 475 for 2, 500 for 1

Evening
Snatch: 225 for 5, 255 for 3, 285 for 2, 305 for 1, 315 for 1, 325 for 1
Clean and Jerk: 355 for 2, 375 for 1, 400 for 1, 400 for 1, 415 for 1, 415 for 1

Saturday
Squats: 350 for 5, 375 for 5, 400 for 5, 450 for 3, 475 for 2, 500 for 1, 525 for 1
Snatch: 225 for 5, 255 for 3, 285 for 2, 305 for 1, 315 for 1, 315 for 1, 315 for 1

Sunday
Try limit on three Olympic Lifts

In December of 1968, this workout was reported in his ?Lifter of the Year? article:

Monday: Presses, working up to 5 sets of three with a moderate poundage-350 to 385 pounds.
Tuesday: Snatches, up to five sets of three with 305.

Wednesday: Squats up to three reps with 450-500.
Thursday: Clean and jerk up to 3-5 singles with 405-425.

Friday: Rest

Saturday: Total or work heavy on two lifts.

Sunday: Squats up to three reps with 450-500.

One forgotten little workout that I like of Bednarski?s was his first ?Lifter of the Year? award after he did so well at the 1966 World Championships. Best lifts at the time: 402, 352, 446

Monday

Noon workout
Squat: 305 for 5, 355 for 5, 405 for 5, 455 for 5, 505 for 3

Afternoon
Military Press: 132 for 5, 220 for 5, 264 for 3 (for five sets of 3)

Tuesday
Isometric Work: 3 pulls, bottom, midway, top, 1 squat midway, 3 presses, start, middle, finish

Wednesday

Noon
Squat: Same as Monday

Afternoon
Snatch 132 for 5, 220 for 3, 264 for 2, 286 for 1, 308 for five singles

Thursday
Power Cleans
132 for 5, 220 for 3, 264 for 3, 286 for 3, 308 for 3 sets of 3

Saturday
Work up to three Olympic Lifts to 90-95 percent of limit.

Two weeks before a contest he goes up to starting attempts.

He gets at least three days? rest before a meet.
This is the program that I stole to do my best O lifting. Of course, it worked so well, I dropped it and did something else.

“Slap me into place if I am bullshitting the purpose of the program.”

Ahem.

Harumph.

Throat Clearing noises…

Let me see…

Ummmm…

Well,

Ahem…

WHACK!

“Weightlifting leading to strength gains? Am I reading this right? Or is this some kinda joke…”

No joke. This is what some of the researchers are leaning towards…

It seems that hypercaloric intake mixed with sloth leads to overfat conditions, but that is merely a hypothesis.

I’ve got a cast on my left leg, full function of the knee.

What leg exercises can you recommend besides a pistol or single leg RDLs on my good leg?

[quote]Danny John wrote:
“Slap me into place if I am bullshitting the purpose of the program.”

Ahem.

Harumph.

Throat Clearing noises…

Let me see…

Ummmm…

Well,

Ahem…

WHACK!
[/quote]

Now THAT’S the Coach DJ I missed!

[quote]Danny John wrote:
The Original article I sent in had a bunch of “real” world O lifting and some of it was left out for the column. I don’t necessarily recommend ANY lifts for OLAD…let’s be honest, if you are a master of some lift you’d be crazy to drop it to fit into my example.

Here is the supplementary stuff. Now, it might take up to three weeks of hard work to get as strong as Dube, Pickett and Bednarski…so be patient:

Joe Dube-Olympic Team Member-Heavyweight Class
Olympic Tryouts-462 Press, 336 Snatch, 468 Clean and Jerk, 1267 Total

Monday
Press: 135 for 5, 135 for 5, 225 for 3, 295 for 2, 355 for 2, 405 for 2, 425 for 2
Clean High Pulls: 225 for 3, 305 for 3, 375 for 3, 425 for 2, 450 for 2, 480 for 3 singles
Tuesday
Back Squats: 225 for 5, 315 for 5, 405 for 3, 505 for 3, 575 for 3, 625 for 3, 675 for 3, 700 for 1

Wednesday
Snatches (Performs power snatches until weight forces him into full snatch position) 135 for 3, 135 for 3, 205 for 2, 245 for 2, 275 for 2, 295 for 2, 310 for 2, 325 for 1

Thursday
Clean and Jerk: 225 for 3, 305 for 2, 355 for 1, 385 for 1, 415 for 1, 435 for 3 singles
Snatch High Pulls : 225 for 3, 275 for 3, 295 for 3, 315 for 3, 335 for 3, 355 for 3

Saturday
Work up to a light poundage on the three Olympic Lifts

George ?Ernie? Pickett
Olympic Team Member- Heavyweight Class
Lifts at Trials: 457 Press, 341 Snatch, 462 Clean and Jerk, 1261 Total
Training Program

Monday
Snatch: 135 for 5, 205 for 3, 255 for 2, 295 for 2, 305 for 1, 320 for 3 singles

Tuesday
Seated Incline: 135 for 5, 205 for 3, 295 for 2, 315 for 2, 335 for 2, 345 for 2, 355 for 2

Wednesday
Cleans: 225 for 3, 305 for 2, 355 for 2, 355 for 2, 385 for 1, 405 for 1, 420 for 3 singles

Thursday
Front Squats: 225 for 5, 305 for 3, 355 for 3, 405 for 3, 455 for 3, 500 for 2

Saturday
Approximately 85 % of limit for a single on Olympic Lifts (Note: every once in a while will go all out on Saturday.)

Bob Bednarski
Olympic Team Alternate-Heavyweight Class
Lifts in Trials: 424 press, 358 Snatch, 451 Clean and Jerk, 1234 Total

Monday
Military Press: 135 for 5, 205 for 3, 250 for 3, 250 for 3, 275 for 3, 300 for 3, 325 for 3
Note: Dave Turner, a fine O lifter and Math teacher, did the percentages on this and feels Bednarski may have gone too light here. He got behind on the press at the trials and had to make huge jumps to try to edge out Dube and Pickett.

Tuesday
Cleans: 135 for 5, 225 for 3, 300 for 1, 350 for 1, 400 for 1, 425 for 3 singles

Wednesday
Squat: 315 for 5, 405 for 5, 475 for 5, 525 for 5, 575 for 5, 625 for 1

Thursday
Snatch: 135 for 5, 205 for 3, 250 for 1, 285 for 1, 305 for 1, 325 for 3 singles

Saturday
Work up in three Olympic lifts to approximately 1200 total

Sunday
Squats: same sets as Wednesday, except skip the last set

The roots of this training for Bednarski came from the time he went from a 950 total to 1100 in four months. He moved up a weight class and focused on weak points, especially his legs.

A typical week:

Monday Morning:
Squats: 325 for 5, 375 for 5, 425 for 5, 475 for 5, 500 for 2, 525 for 1

Evening
Press: 225 for 5, 255 for 3, 285 for 3, 305 for 2, 325 for 1, 340 for 1
Clean and Jerk: 355 for 2, 375 for 1, 400 for 1, 400 for 1, 415 for 1, 400 for 1

Wednesday Morning
Squats: 305 for 5, 350 for 5, 400 for 5, 450 for 3, 475 for 2, 500 for 1

Evening
Snatch: 225 for 5, 255 for 3, 285 for 2, 305 for 1, 315 for 1, 325 for 1
Clean and Jerk: 355 for 2, 375 for 1, 400 for 1, 400 for 1, 415 for 1, 415 for 1

Saturday
Squats: 350 for 5, 375 for 5, 400 for 5, 450 for 3, 475 for 2, 500 for 1, 525 for 1
Snatch: 225 for 5, 255 for 3, 285 for 2, 305 for 1, 315 for 1, 315 for 1, 315 for 1

Sunday
Try limit on three Olympic Lifts

In December of 1968, this workout was reported in his ?Lifter of the Year? article:

Monday: Presses, working up to 5 sets of three with a moderate poundage-350 to 385 pounds.
Tuesday: Snatches, up to five sets of three with 305.

Wednesday: Squats up to three reps with 450-500.
Thursday: Clean and jerk up to 3-5 singles with 405-425.

Friday: Rest

Saturday: Total or work heavy on two lifts.

Sunday: Squats up to three reps with 450-500.

One forgotten little workout that I like of Bednarski?s was his first ?Lifter of the Year? award after he did so well at the 1966 World Championships. Best lifts at the time: 402, 352, 446

Monday

Noon workout
Squat: 305 for 5, 355 for 5, 405 for 5, 455 for 5, 505 for 3

Afternoon
Military Press: 132 for 5, 220 for 5, 264 for 3 (for five sets of 3)

Tuesday
Isometric Work: 3 pulls, bottom, midway, top, 1 squat midway, 3 presses, start, middle, finish

Wednesday

Noon
Squat: Same as Monday

Afternoon
Snatch 132 for 5, 220 for 3, 264 for 2, 286 for 1, 308 for five singles

Thursday
Power Cleans
132 for 5, 220 for 3, 264 for 3, 286 for 3, 308 for 3 sets of 3

Saturday
Work up to three Olympic Lifts to 90-95 percent of limit.

Two weeks before a contest he goes up to starting attempts.

He gets at least three days? rest before a meet.
This is the program that I stole to do my best O lifting. Of course, it worked so well, I dropped it and did something else. [/quote]

Easy on the Spike DJ. No more then 3 capsules!

Hmmm, cast on leg. I hate these kinds of injuries because you end up with one step forward and two back. If you train the “good” limb too much, you make the injured limb try to catch up too fast when you get the cast off.

First, think “health” the next few weeks. Drink your damn water, eat breakfast, eat protein, you will notice that fiber is a Godsend, and take care of the little issues.

Why not focus on an upperbody issue and smack the hell of it? When I blew my wrist apart, I became the world champion of dragging sleds and doing volume ‘one armed’ Front Squats. When I got the cast off, I then focused on rehab with a nice base built up for everything else.

The one legged idea might look good on paper, but I would just do that kind of thing “normal.” Do not try to work one limb too hard while the other is in the cast. I know, I know…back in the Nautilus era they argued this was a ‘good thing,’ but if you are an athlete, I think you need to look elsewhere until the two limbs get a little more balanced.

Do you always utilize the 3 weeks on, 1 week off schedule, or is this just your choice for OLAD?

Dips…for me, neither. I would guess this: over 200 pounds, in the rack…under, in the rings. I have done them in the rings and I don’t see how this is an exercise for “ass gifted athletes.”

I know dips are popular, but I am much more of a fan of Military/Overhead Presses…

Last week I read the book on your website you told me to read and then nearly every other artical. I have no troubles going deep on my squats, but I can’t do cleans or snatches with my heels touching like you recomended. Are you suppose to go deep when you do cleans and snatches with that stance?

so what kind of training do you do for the stone put and bremer?
I know you say “just throw”…but I’m curious if you train with high and low weights, if you work to balance out the body, and what kind of assistance weight work is best?
Thanks.

Coach DJ,

I’ve read your web-book “From the Ground Up”, and I’d like to move from doing the “power” versions of Olympic lifts (power clean, power snatch) to actual Olympic versions. Can you recommend a good coach in the Dallas area? I’d prefer someone who would be patient enough to work with a 38 year old beginner - actually, I’m probably worse than a beginner because I’ve been lifting for a long time, but I’m new to Olympic lifting, so I probably have some techniques that will need correction.

Thanks,

Matt

Three weeks on/one week off is actually stolen from Russian hammer throwers. They experimented with two weeks on/one week off and that actually works well, too, but I found that ‘somewhere’ between the two was the best…

I had an interview with Dick Smith and he described this idea of going 80% one week; 90% the next, then a really light week. That worked, then they experimented with up to five days off and then maxing (gym max/day max…not necessarily max max…) on the day back.

Hey, it all works. I think that most of us ramble and stumble along at a ‘crap’ level, week in and week out for months and years and then finally try this idea of “off weeks” and truly pushing a max and discover that they can push a lot more than they thought…

I don’t train for Highland Games. Well, one time three years ago for an hour or two with Jeff and Jeff.

I imagine one could throw the shot…

Actually, I guess I do train the HG style WFD training for the discus…it does help a ton.

Train for HGs…hmmm: I think you might be on to something.

Train. Hmmm. Not just pack sunscreen and Scotch, but actually DO something…wow.

I just never thought of it, I guess.

Go to crossfit.com and ask Lincoln for one in the area. I know that there are a bunch of O lifters down in Dallas, I just don’t know off hand. The national body has this information, but I am merely a dues paying…

The thing is…you are on the right track and keep it up.