Posted: 8/18/2015 1:50:47 PM EDT
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It seems like I'm going along pretty well but you gents are a lot more experienced with this than I am so I figured it's worth asking for opinions to see if I can tweak at all.
Goals- Primary- 200+ lb snatch in however long it takes me to get it. I have no timeline but I don't want to change to a conditioning focus or anything else until this is met. I currently have never done a snatch with any weight. Secondary- 400lb squat by Jan 15. That date will mark one year of lifting for me and I'm close enough now that it seems like it would be a pretty cool accomplishment. I have no other reason for this other than it seems cool. Current programming- Wendler 5/3/1 with BBB accessories that I sorta selected to help with my goal of the snatch, so lots of dead lifts, front squats and OHP. I have not incorporated any OHS yet, it seems like I really should be doing this sometime but I've got things pretty divided between upper and lower body, not sure where OHS should fit. Monday- 5/3/1 Back Squats BBB 5 sets of 10- Cleans + extra front squat, GHR or weighted back extension, Run Tuesday- 5/3/1 Bench BBB- Pull ups, dips and OHP @ 50% of max Wednesday- Run, low intensity practice of oly lifts. Thursday- 5/3/1 Dead lifts BBB- Front Squats, Kroc rows Friday- 5/3/1 OHP BBB- Dumbbell OHP, Dumbbell arm raises, pull ups, run I've been eating all the foods and gaining strength really well, and weight. It seems like continuing to gain strength right now is a good plan as I learn the lifts and in a few months I might focus more on the oly lifts- this focus is open to debate however. I still haven't found an oly coach in Utah although the local crossfit owners have offered to help. No offense to them cuz they are really good people, but I'm not sure I trust them. I'm about 25lbs heavier than I ever have been and although I'm not terribly bothered by this because of the gains I've made in the goals I have, I'd like to limit the chub growth. Starting today I'm doing IF with the same macros and calorie goals I had before, I'll give it a few weeks to see how it does and possibly drop it if performance suffers. I don't really care about my running performance right now, that's just so when my wife gets another stupid idea like running a 10K or duathalon I don't die. Thanks- |
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What's your squat and front squat currently?
An efficient lifter should snatch around 60% of their back squat, so 335ish should get you there, of course being stronger is always better, however, increasing your squat will not increase your snatch if you don't snatch, so...... Learning by yourself will take you at least 2x as long as under a coach in a good environment. If you have the equipment and don't mind the timeline, get on a good beginner Olympic lifting program with an emphasis on learning the classic lifts with squatting and pressing at least once a week to maintain the strength. Bob Takano, Greg Everett, Glenn Pendlay, Mike Burgener, Kyle Pierce, Dave Spitz, Greg Glassman, all have programs out there. Would recommend to get started: http://www.pendlay.com/a-training-system-for-beginning-olympic-weightlifters_df_90.html Has the best balance on strength and technique, but also gives you plenty of time with the classic lifts and different positions. Or get in with the crossfit coach. Learn the basics, do whatever program they suggest, verify here. If available, get others advice too, hit other crossfit gyms when you travel or seminars. EDIT: Fuck, get on this one. http://www.eventbrite.com/e/derrick-johnson-olympic-weightlifting-seminar-tickets-12700061225 |
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All dem wallballs holding you back from glory....... 
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Damn, I should be snatching 260 or so.  All dem wallballs holding you back from glory.......
I could be a beast right now if I didn't kill myself with cardio every day. My snatch is about the only thing that has continued to rise though, even with the volume of metcons, which says a lot about progression of technique vs. raw strength.
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Quoted:
What's your squat and front squat currently? An efficient lifter should snatch around 60% of their back squat, so 335ish should get you there, of course being stronger is always better, however, increasing your squat will not increase your snatch if you don't snatch, so...... Learning by yourself will take you at least 2x as long as under a coach in a good environment. If you have the equipment and don't mind the timeline, get on a good beginner Olympic lifting program with an emphasis on learning the classic lifts with squatting and pressing at least once a week to maintain the strength. Bob Takano, Greg Everett, Glenn Pendlay, Mike Burgener, Kyle Pierce, Dave Spitz, Greg Glassman, all have programs out there. Would recommend to get started: http://www.pendlay.com/a-training-system-for-beginning-olympic-weightlifters_df_90.html Has the best balance on strength and technique, but also gives you plenty of time with the classic lifts and different positions. Or get in with the crossfit coach. Learn the basics, do whatever program they suggest, verify here. If available, get others advice too, hit other crossfit gyms when you travel or seminars. EDIT: Fuck, get on this one. http://www.eventbrite.com/e/derrick-johnson-olympic-weightlifting-seminar-tickets-12700061225 I'm ok with my long timeframe taking a long time, I'm not in any hurry. I just want to be strong and somewhat fit, I think a 200lb snatch is a good barometer for that. I'm surprised at the ratio of squat to snatch, I think I'd better get to learning now and work on it through the winter. By that ratio if I was good at the snatch I already have the strength to get my goal and, in theory, I'm 'only' some talent, experience and ability away from it. Current squat is about 340-350, I haven't tested the max but that's the numbers I get from Wendler's calculated max based on reps. Last time I maxed on my front squat I was at 75% of my back squat, but I haven't been working the FS for strength. It's just getting a lot of attention with the accessory work and cleans. It's good to know that my current strength is no reason not to start working on this stuff. That class you found in Kaysville is only about 120 miles from me and I'll be home that weekend, so I'll call and see if I can beg myself into the class. The notes say they are no longer selling tickets. Pendlay's program looks very much like what I was trying to do, but he's using a lot more of the oly lifts which makes sense. I'll try increasing my oly lifts till I'm working on them every day and see how it goes. Maybe I'll do some wallballs too.... My last option is to learn it for a while and develop a bunch of bad habits, then travel somewhere to a clinic. I've got a $400 Delta flight voucher I need to use by mid-January or it evaporates, so out of town isn't too big of a deal either. ETA- How much does my OHP matter? I'm nowhere near a 200lb press but it seems like if done correctly you don't need a monster press, just the ability to get under it and lock out. My OHP is about 155 currently. |
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Start training like an Olympic lifter if those are your two main goals. Those guys have great squats, and, obviously, snatch and C&J's.
Of course there are many different Olympic regimens, but I think you have to do the lifts often to get better at them, given how technique-dependent they are. Have you been coached much in them? |
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Start training like an Olympic lifter if those are your two main goals. Those guys have great squats, and, obviously, snatch and C&J's. Of course there are many different Olympic regimens, but I think you have to do the lifts to get better at them, given how technique-dependent they are. Have you been coached much in them? Sadly, I don't know what I'm doing and Olympians have coaches. I was able to watch the oly weightlifting team work out once, for about 10 minutes. I was at the Oly training center in Colorado Springs competing against the Air Force Academy and West Virginia in a collegiate pistol competition hosted at the Oly training center for the AFA home matches. About the only similarity between me and them is that I use a barbell too, although it's like the way a 2 year old uses a crayon next to DaVinci. I'm pretty sure I'm a better pistol shooter than those guys though, or was 15 years ago when I was doing it. I've been looking for a decent coach. I've met a few that have been proven to be worthless, the help on this forum has been the most help so far. I looked over at the BodyBuilding forum once. Once. |
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I haz plan for you, make you strong like Russian, but quick like Chinaman.
Finish 5/3/1 as you have written, get dem gainz, but add in the Burgener Warm-Up to start each day. Start with PVC or wood, work up to a bar. Learn the positions, work the mobility. Watch hookgrip's youtube channel daily, .
During those 4 weeks, look around at and choose a program. Look up those coaches I mentioned and check out their programs, go meet Derrick Johnson or try the crossfit guys. Then get to 200lbs as fast as you can, because as soon as you do, you'll want 100kgs next. 
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Secondary- 400lb squat by Jan 15. That date will mark one year of lifting for me and I'm close enough now that it seems like it would be a pretty cool accomplishment. I have no other reason for this other than it seems cool. Make your goal 405...because 4 plates. |
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Make your goal 405...because 4 plates. Quoted:
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Secondary- 400lb squat by Jan 15. That date will mark one year of lifting for me and I'm close enough now that it seems like it would be a pretty cool accomplishment. I have no other reason for this other than it seems cool. Make your goal 405...because 4 plates. Yessssss... And 225 on the snatch cuz two plates. Quoted:
I can help you out with a good intermediate strength program that you could look at. Somewhat similar to 531 in that it uses periodization as well. Oh and they also make chemicals for that stuff too [img]http://www.ar15.com/images/smilies/smiley_smartass.gif[/] That's not a bad idea (the programming), I'd like to see what you've got. I'm not sure what you mean with periodization. If I was having trouble with recovery or getting stalled out I might be tempted to see the pharmacist, but so far with just the TRT level doses I'm doing really well. The wife likes seeing deltoids for the first time in years... I'll give you a call or text, I get back in town Friday for just a couple of days then off to Yellowstone with the family. |
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Quoted:
I haz plan for you, make you strong like Russian, but quick like Chinaman. Finish 5/3/1 as you have written, get dem gainz, but add in the Burgener Warm-Up to start each day. Start with PVC or wood, work up to a bar. Learn the positions, work the mobility. Watch hookgrip's youtube channel daily, .
During those 4 weeks, look around at and choose a program. Look up those coaches I mentioned and check out their programs, go meet Derrick Johnson or try the crossfit guys. Then get to 200lbs as fast as you can, because as soon as you do, you'll want 100kgs next.
I was actually trying to watch that Bergener vid last night and a storm killed the interwebz. I'll watch it tonight for sure. Thanks again- |
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Make your goal 405...because 4 plates. Quoted:
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Secondary- 400lb squat by Jan 15. That date will mark one year of lifting for me and I'm close enough now that it seems like it would be a pretty cool accomplishment. I have no other reason for this other than it seems cool. Make your goal 405...because 4 plates. But don't DL 495 because 5 plates...add the little 2.5s because Half-Centry Club is mo-bettah 
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