olympic lifter in need

M

Mario

New Member
Sorry to bother you guys.

Here is the deal. I train for strength with my main focus being olympic lifting. I train the olympic lifts twice a week.

On one day I do Snatch technique work, Snatch and Front Squats and on the other I do Military Press, Clean and Jerk and Back Squat.

Although I am not in any way 'strong' I am having very good progress. I now have a 140 back squat, a 125 fsquat, a 85 c+j, a 70 snatch, a 70 military press, and a 170(estimated=160 was easy and did 150x5) deadlift.

Although I am getting stronger I want and need more muscular mass. And what better board to ask than this one correct? How could I set up a routine for two days a week to get mass? I have read ALOT and so many methods that I only get more and more confused. I would also like to add grip work at the end of this sessions.

What would you guys recommend for someone who only has 2 days a week to train for mass? (Also I could care less to get mass in biceps lol. Traps, Erectores, Hams, those are the ones that matter for me
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Thank you for all the help!
 
Hey Mario, Welcome! No bother at all.
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Liegelord is doing olympic lifting 3 x weekly and HST 3 x wekly and making good gains in both. He'll comment soon, no doubt.

My take would be to set up an HST cycle for your 2 x weekly routine based around some basic compound movements, including:

Squats (alternate each session with Deads)
SLDLs (on day you are squatting)
Dips
Bent Over BB Rows
Bench
Chins
Shrugs (on day you are squatting and not deadlifting)
Standing Shoulder Press

You might want to do more or less than this depending on your energy levels. Deads and shrugs should give your grip a good workout.

Main thing is to set up your cycle according to the HST guidelines so be sure to check out the FAQs and come back here if you get stuck with anything.

FAQs
 
Am I getting that predicatable LoL?
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My olympic training right now is not focused on strength, but form and techique. I keep the weights moderate.

My HST routine is MWF with the Wed. workout the same so I am only deadlifting once a week:

A (MF): back squats, bench, bent row (90 degree, bar on floor each rep)
B (Wed) deadlifts, dips, chins, stadning OH press, front squats

On Tuesdays I work the snatch and overhead squats
Thursdays I work the clean and jerk
Sat. I work both snatch and C&J

I would suggest not doing any isolation exercises, your biceps get plenty from rows and chins. If you're snatching, cleaning and deadlifting, then you only have to worry about your traps getting too big.

For grip work I don't use wraps on bent rows or any of the olympic lifting. You should keep volume low, I never do more then 3 work sets, usually only 2 and only one work set with deadlifts and front squats.

This has worked real well and I should hit a 600x1 deadlift by September. I hit 455x11 tonight.

Also, I know you mentioned you do snatch work, are you doing overhead squats?
 
Thanks both! I do not do overhead squats. I do Drop Snatches, Behind the Neck Snatch Grip Sots Press, Snatch and Back Squats on Snatch Day.
On CJ day I do Military Press, CJ and Front Squats.

What do you guys think of this:

Squats
GHR
Dips
Underhand pulldowns
Hyperextensions
Military Press
?

Two weeks of 15's, two weeks of 10's, two weeks of 5's and two weeks of negatives(Still trying to figure how to do negatives on squats and military presses
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).

One back side is that I cannot do SD, and I know it is a big part of the whole program. My coach controls my olympic lifting and he will not having me missing two weeks just to add size
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That looks good Mario, though I would do chins instead of pulldowns.

I wouldn't leave out overhead squats if training the olympic lifts. I know someone training for the olympics and he recommended not only working the OHS, but getting comfortable in the hole by pausing for a count of 3.
 
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(liegelord @ Apr. 14 2006,00:58)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">That looks good Mario, though I would do chins instead of pulldowns.

I wouldn't leave out overhead squats if training the olympic lifts. I know someone training for the olympics and he recommended not only working the OHS, but getting comfortable in the hole by pausing for a count of 3.</div>
Chins it is
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Well, one of my goals is a 80x15 OHS, as per Coach Dan, so it wont be out for much
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15 rep OHS? Wow. I do 4-5 sets of 3. I read somewhere not to do more than 2-3 rep sets because it is can be so hard on the CNS. Your shoulders do take a beating.
 
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(liegelord @ Apr. 18 2006,00:23)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">15 rep OHS? Wow. I do 4-5 sets of 3. I read somewhere not to do more than 2-3 rep sets because it is can be so hard on the CNS. Your shoulders do take a beating.</div>
I see you never read Coach Dan John's writing. He once said he met a throwing coach that wouldnt allow his athletes to throw until they had enough core strength to do 15 reps with their bw on OHS. And he said it was a goal all should go after. So Ill do it. But yeah I keep it low all the time. 80x15 will be a kind of maxing on reps thing
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I've read some of his stuff. Body weight OHS for 15, that's a helluva set. That would really separate the men from the boys.
 
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