Karky's Oly lifts

K

Karky

2
So im starting oly lifts, just finished finding my 1rm on the lifts. and ill be starting this friday with the routine itself:


I figured id make a thread here.. i probobly wont update it after each workout, but when i notice differences and stuff ill post here .. and ill post progress too ;)

Everything is in Kg's (kilos)
Snatch: 47.5
Power Snatch: 50
Snatch balance: 40

Clean 62.5
Power Clean 65
Clean and jerk 62.5

Jerk From Rack 62.5
Rumanian Pull (no straps standard oly grip) 105
Front Squat 70
Good Morning 65
Behind Neck Press 47.5

So.. wish me luck!:p
 
Good luck and update daily or w/each workout anyway.:)
 
evolution said:
Good luck and update daily or w/each workout anyway.:)
Click to expand...

maybe i will, ill see if i can bother:p one thing im wondering about, is if the explosive bench press thing im doing will improve my max bench.. on firday after im done with the oly lifts im gonna test my max bench again just to be sure what it is, and at the end of the program ill test it again, would be cool to see if the explosiveness effects max lifts:p
and any idea how i should increese the weight on the bench while doing it explosivly?:S
 
Thanks alot! :)
Evo.. It says to calculate my clean and snatch pull from the clean and snatch.. since its the same movement, only that on the pull you dont manage to get it up to the end position. I was thinking to calculate it from the power clean and snatch, since that has no dip and i lift more on those exersices and it would be more realistic, since its only the pull ur doing.. if you catch my drift?
 
Today i did the first day of the program, Day 1:p
went pretty good, hardest thing is definitly the overhead squat part on the snatch.
Cant be bothered to write down all the exersices each day:p sorry, but you can check the link above for the program if you want
 
well.. seems like i might have to quit this program after the first day :(
appearently, my upper back is weaker than the rest of my body and my shoulders are slumping forward.. (did a test where you hold to pencils in your hands and stand relaxed, they pointed inwards) weird.. and a dude at jpfitness told me that the program probobly wouldnt be a good idea if i wanted to fix this :S i thought oly lifts was very good for the back..
maybe i can do the oly lifts routine and just cut out the bench or something? :S
 
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since no one really answered my posture problem questiones, im continuing the program, though im seeing a doc soon, so im gonna ask there.

Day 2 on the program.. boy, this was hard on the legs:p took alot more time than the recommended 1 hour in the gym..
 
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