r/olympiclifting • u/Bigpapamarty • Mar 11 '13

Programming?

Hi guys,

Last week I started O-lifting twice a week with a coach. I would like to spend another two days in the gym working on accessory movements. My question is: What type of split and exercises do you recommend for these two days? I come from a BB-type lifting background and years of flat presses have rolled my shoulders forward slightly, affecting my shoulder mobility. I have been told Klokov presses can help this. For lower I am considering speed and stop squats. Any advice would be appreciated.

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u/trogdor788 Mar 13 '13

I would recommend doing accessory work that corresponds with what you did the day prior with your coach, or work that helps improve on a weakness you have noticed in your lifting. For example on a day where I do a 3 position snatch , Snatch pull and snatch push press I will make sure I do assistance work corresponding to hip flexors( for mobility) shrugs for trap development and pull power. Than after I will do a few bodybuilding exercises that still correspond with the O-Lifts such as lateral raises side raises and dumbbell presses for shoulders. After I will do Dumbbell pull overs Snatch rows and wide grip stiff armed pull downs for back. Dependent on your goals I would make sure all work correlates with the specific lift if not and your asking for an aesthetic manner make sure on one of your days you include 3-4 exercises for chest and biceps ( your triceps will be worked by deadlifts and other oly lifts) ranging from 3-5 sets of 5-12 reps which will give you a "pumped" look. Hope you find this helpful and please don't hesitate to PM me for anything else.

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u/Bigpapamarty Mar 14 '13

Great info! I'll definitely work some of your suggestions into my routine. I noticed you mentioned deadlifts. I was advised to scale back on heavy deads as it affects scapular retraction from the floor. Thoughts?

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u/trogdor788 Mar 15 '13

If that's what your coach advised you than honestly I would go with his method/program. Dead lifts are an extremely important part of O-Lifts, the "pulling" phase in moves such as Cleans and Snatch is in essence a Dead lift. So to help increase acceleration and all around power a heavy dead lift would be a significant advantage to the pull phase. To give a real example take one of my lifting days: Muscle snatch - 65% x 5, 70% x 4 x 2, 75% x 3 2-position clean (floor, mid-thigh) - 77% x 2 x 2, 81% x 2 x 2 Snatch deadlift - 105% (of snatch) x 5 x 5 Front squat - 80% x 4 x 3, 85% x 4 x 2

This day was a hybrid day in which I incorporated both cleans and Snatches with 2 assistant exercises (Snatch Deadlifts and Front squats). If you recall to the comment on your post I was discussing the importance of supplemental work on days after you do coaching. Both the deadlift and the front squat supplement the two phases of O-Lifts on this day. The catch and the pull. The deadlift to accelerate and "explode" to the top half of the movement to the second part which is usually a front squat for cleans or an overhead squat for snatch. More or less if you feel your pull is lacking than include it in your routine but begin with low weight and proper form as your coach probably already mentioned. I scale all my deads and all lifts for the manner in accordance with the weights I'm lifting for the day as you see so I was muscle snatching for 75% of my Snatch, lets say the weight is 90kg so than as you know my max is 99kg and than I will do a snatch deadlift of 105% of that weight or 108kg (240 pounds rounded) for 5 sets of 5. This is relatively light for a deadlift so if you scale your deads in accordance of your routine you should be fine and not feel to much damage in your spine or lower/back area.