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Old 01-15-2009, 10:25 AM   #11
tom hurst
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Why not a modified westside template, just add the cleans on maybe dynamic leg day. Pick one accessory exercise and heavy ab work every day. Something like this

Mon- Max effort upperbody working up to a 1 rep max on bench or floor press
lat work( rows, pull downs), rear delt work( face pulls, reverse flys), tri work
(close grip bench, kickbacks, skull crushers)
Tues- Cleans (power, hanging), weighted box jumps, post. chain movement.
Wed- rest
Thurs-Dynamic upperbody 60% max bench 8x3 fast as you can move it. Then more
accessory work pick a different exercise than mon.
Fri- Max effort lowerbody, working up to a 1 rep max on oly squat, deadlifts, front
squats, single leg movemen (bulgarian split squats, step ups, reverse lunges),
posterior chain movement.

Eat alot, then eat more. Rotate your max effort exercises every 2-3 weeks, and work it so you'll be on your second week of squat and bench for competion.
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Old 01-15-2009, 07:21 PM   #12
Kevin Parsons
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Thanks for the continued replies!

Allen- what kind of rep ranges do you use for the bench assist stuff and the rows? <5?

Tom- is that sets x reps or vice versa on the dynamic bench?
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Old 01-16-2009, 03:12 AM   #13
Allen Yeh
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For speed stuff you usually do lots of sets for singles to triples.

I'd say rep ranges below 8 usually, maybe throw a higher rep set at the end...for example...incline db press supersetted with head supported db rows for 3 sets of 5 then 1 set of 8...
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Old 01-16-2009, 06:06 AM   #14
Dave Van Skike
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what are your numbers and what do you weigh?
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Old 01-16-2009, 09:30 AM   #15
tom hurst
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You are correct Kevin it is sets x reps. Keep at a weight to where bar speed doesnt drop for your set amount of reps. But Ive read that 60% of max is what usually works best.
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Old 01-16-2009, 06:36 PM   #16
Kevin Parsons
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Thanks again for all of the advice so far!

I'm 21, 6'3", and 210.

Bench- 235
BS- 300 oly style a2a
FS- 255 a2a
Clean- 210
DL- 430

My #'s are all low for my weight and aren't going to be very competitive for the competition. Until about 2 months ago, I only benched about once a month so that has come u0p quite a bit. I've been lifting weights for about 2.5 years with the majority of the first 1.5 years being BB splits and never much focus on true strength. Then I hybrid crossfitted for a little while whith a heavy empghasis on strength before coming to the CA WOD with no oly experience. I've only been oly lifting for about 3 months and I've really been enjoying the technical aspects of learning the lifts. I have not had any coaching on the lifts, just been watching a ton of videos and I've bought Greg's book. I have yet to take video of myself and post that. I will hopefully do that next week.

I have not done a PL style squat in a long time, should I experiment with that to see if I can go heavier than my oly style? I only have to go parrallel for the comp.

Also, I started a creatine cycle last week. When is the perfrct timing for the creatine cycle leading up to a competition? The end of an on-phase? After a backoff week?

Like I said, their will probably be some strong guys show up in my weight class, but I love having a goal in front of me. My goal for this whole thing is to recognize where I'm at, make a plan to improve, and test the plan by the progress I make as seen by my #'s at the competition.
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Old 01-17-2009, 11:53 AM   #17
Kevin Parsons
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New PR for the clean today-220
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Old 01-17-2009, 02:07 PM   #18
Kevin Parsons
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And about the bench, I am just now learning about proper form. Hopefully that alone will add to my #'s. Besides the Rip videos on crossfit, anyone know some other good videos?
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Old 01-18-2009, 12:28 PM   #19
tom hurst
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Try this website

www.silovytrojboj.sk/trening.html
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