Quote (SKCRaynor @ 5 Jan 2014 16:09)

OK no problem.

Olympic weightlifting is very similar to powerlifting in the sense that you will be training a specific set of exercises for progressive proficiency and strength increases. You will also be training supporting muscles to assist you in those exercises.

Now, considering the only two current "olympic lifts" are the Snatch (back, legs, traps, abs, shoulders) and Clean & Jerk (legs, traps, lats, abs, shoulders, chest), I would advise you also add Squats, Deadlifts, and Bench Press to the mix.

To do this, we will train in the following:


Monday - Snatch (4 sets of 2 reps, increasing in weight until 90% of 1RM - then 1 set of 1RM), Jerk (4 sets of 3 reps, increasing in weight), Back Squats (4 sets of 6 reps, increasing in weight), Clean Pulls (4 sets of 4 reps, increasing in weight)

Tuesday - Clean & Jerk (4 sets of 2 reps, increasing in weight until 90% of 1RM - then 1 set of 1RM), Power Cleans (4 sets of 4 reps, increasing in weight), Standing Push Press (4 sets of 4 reps, increasing in weight - then 1 set of 1RM), High Snatch (AKA muscle snatch) (4 sets of 4 reps, increasing in weight)

Wednesday - Deadlifts (4 sets of 2 reps, increasing in weight until 90% of 1RM - then 1 set of 1RM), Good Mornings (4 sets of 4 reps, increasing in weight), 3-position cleans (4 sets of 3 reps, increasing in weight), Rack Pulls (4 sets of 2 reps, maximum weight)

Thursday - ATG Front Squats (4 sets of 2 reps, increasing in weight until 90% of 1RM - then 1 set of 1RM), Barbell Lunges (4 sets of 5 reps to each leg, increasing in weight), Snatch Push Press (4 sets of 3 reps, increasing in weight)

Friday - Bench Press (4 sets of 2 reps, increasing in weight until 90% of 1RM - then 1 set of 1RM), Snatch (4 sets of 2 reps, increasing in weight until 90% of 1RM - then 1 set of 1RM), Clean & Jerk  (4 sets of 2 reps, increasing in weight until 90% of 1RM - then 1 set of 1RM), Power Cleans (4 sets of 4 reps, increasing)

Sat/Sun - REST


Just a note - Olympic lifting will NOT give you the physique of your dreams. However, it will provide you with a lot of functional strength, and a great improvement in those particular lifts. Make sure your diet and supplementation are up to par, and also make sure you are getting sufficient sleep.

Quote (Jordo @ Jan 6 2014 11:34pm)

Hey Raynor, thanks for the reply.

Since I posted yesterday I've been doing some research and talking to a few fellow exercise addicts I know and realized I really need to amp up my calories and protein especially as you say. A friend gave me 4KG of Kaizen Whey Isolate to use, I'm sure there are better but this was free. 35G of protein for 40G serving.
This is an example of my diet today, I have already upped it a bit for more calories/protein but feel free to critique it:

http://imgur.com/4fgG6ud
Basically the breakfast/lunch/snacks are typical (aside from addition of protein shake), and the dinner varies but is probably pretty consistent with that.

Interesting point on the loose skin instead of fat, I think you are probably right as I pretty much have no fat anywhere else. I've been hitting the abs pretty hard already, but will focus more on the lower abs.

Edit: What I don't want is to be burning muscle instead of building muscle, which I am worried about now.

Quote (RADickey @ Jan 6 2014 11:45pm)

You know I always ended up screwing myself over haha. I wouldn't eat anything and then it would get late at night and I would be starving and I would eat before I slept. I hear that's the worst time to eat.

Quote (exonerated @ Jan 7 2014 12:15am)

Hello again Raynor! Today I started the plan you gave me a few weeks ago.  I knew it would be brutal, especially when transitioning from a 5x5 to this, but damn I was in for a rude awakening.  I started today since I start my diet next week and wanted to start getting into this routine before dieting.  I just have a few questions.  Here is what you recommended me in case you forgot:



I think I set the bar on weight too high.  For example I usually do 225 for reps on bench.  I attempted 185 for this plan today.  Was brutal! I had to lower the weight.  Should I be sticking with the same weight for all 4 sets and aiming for the most weight I can do with the proper number of reps?  Or should I be starting with a higher weight and decreasing as I continue?

Also, what is your opinion on diet soda during keto?  I know people have claimed they get thrown out of keto by it, but I like to use diet soda as my salvation when im on the diet.  I limit it as much as possible of course, maybe a can every few days.  I haven't personally seen myself thrown out of keto by it, so im assuming it's ok.  Should I also stop taking creatine during my diet?

P.S. I can't move my arms.  I FEEL TONER ALREADY BRAH. I got exactly 5 months and a week until my Vegas trip.  I plan on going as hard as possible until then.

Quote (GameBox @ Jan 7 2014 10:03am)

cool! thanks

Btw, do you know about anything to drink that tastes good, but is kinda healthy? which i can buy in the store?

I usually drink a lot of soda during the day, switched to chocolate milk lately, but i don't know if that's any better..

Quote (carteblanche @ Jan 7 2014 08:01pm)

coworker introduced me to crock pot liners, some sort of bag you put in a slow cooker so you dont have to clean it. according to the site they're bpa free. is it safe to use?

http://www.reynoldskitchens.com/media/171330/scl%5Ffaq.pdf

Quote (carteblanche @ Jan 8 2014 10:39pm)

I just came across fruit-flavoured-twists at aldis today. the ingredients look good to me, but i thought i'd check with you.

http://oi44.tinypic.com/eu09vq.jpg

Quote (SKCRaynor @ 8 Jan 2014 00:37)

Both aren't really good because of the excess sugar.

You need to drink at least 1 gal of pure water per day, and in addition to that, you can try the following:

Sobe Lifewater (0 cal stevia sweetened), Vitamin Water Zero (0 cal stevia sweetened), Zevia (0 cal stevia sweetened soda), Unsweetened iced tea + lemon + stevia, or water + lemon + stevia