Muscle and Brawn Forums

Muscle and Brawn Forums (http://www.muscleandbrawn.com/forums/index.php)
-   Workouts (http://www.muscleandbrawn.com/forums/forumdisplay.php?f=70)
-   -   Real Results Olympic Strength Workout (http://www.muscleandbrawn.com/forums/showthread.php?t=6448)

BendtheBar 06-05-2011 07:19 AM

Real Results Olympic Strength Workout
 
Real Results Olympic Strength Workout

by Glwanabe

About the Program

This program features several Olympic based strength aspects, but it is not designed as a hardcore Olympic training program. It is in many ways like the classic series of programs that are merely inspired by certain aspects of the Golden Age. Likewise this program is inspired by the aspects of an Olympic lifting program and how it builds an Olympic lifters body. The movements chosen will pack some serious muscle onto your frame.

Performing the program

Cleans 5◊3/Overhead Press + 2 Front Squats

The clean movement is a 2 part movement. You will clean the bar, and then press or push press it overhead. You will then perform 2 front squats, and then return the bar to the ground. This will constitute 1 repetition. You will perform 5 sets of 3. This will give you 30 front squats in addition to the back squats in the program.

You should start light, and slowly increase your intensity as you work into this program. Donít be fooled by how easy this program may appear. It is a lot of work throughout the course of the lifting week.

The 3◊5-8 sets of the back squats are to be performed as sets of 5 with only the final set going to 8 reps. When you can complete your reps on the last set to a count of 8 you then increase weight and continue. Wednesday is a slightly lighter session with the addition of overhead squats replacing cleans and front squats. This is a very squat intensive program, yet still offers enough balance in other aspects to make it more than just an Olympic based program.

The snatch grip behind the neck press. When performing this move you will need to start out at a very light weight. This move stresses your deltoids in a way that most people have not worked before. You will need to build up your strength in this move to progress to higher weights with the overhead squats. There are some technical aspects to performing the Olympic series programs, but nothing so great that anybody could not accomplish the programs with some commitment to performing the moves.

Monday Workout
  • Cleans 5 x 3/Overhead Press + 2 Front Squats
  • Squats 3 x 5-8
  • Barbell/Dumbbell Rows 3 x 5-8
  • Behind the Neck Press 2 x 8-10
  • Bench Press 5 x 5-8
  • Barbell Calf Raise 3 x 15-20
  • Ab Work

Wednesday Workout
  • Overhead Squat 5 x 3
  • Squat 3 x 5-8
  • Deadlift 5 x 3
  • Snatch Grip Behind the Neck Press..3 x 10
  • Dips 5 x Bodyweight
  • Barbell Curl 2 x 10
  • Ab Work

Friday Workout
  • Cleans 5 x 3/Overhead Press + 2 Front Squats
  • Squats 3 x 5-8
  • Snatch High Pulls 5 x 3
  • Behind the Neck Press 2 x 8-10
  • Dips 5 x Bodyweight
  • Barbell Calf Raise 3 x 15-20
  • Ab Work

Carl1174 06-05-2011 07:25 AM

This is an AWESOME program... i ran it for while and can testify that it DOES GIVE RESULTS. It did however, also make me obsessed with the Oly lifts... I will be back doing something very, very similar to this as soon as my schedule gets back to normal.

Fantastic to see this program up here, good work BtB and glwanabe :rockon:

Carl.

BendtheBar 06-05-2011 07:30 AM

Quote:

Originally Posted by Carl1174 (Post 142234)
This is an AWESOME program... i ran it for while and can testify that it DOES GIVE RESULTS. It did however, also make me obsessed with the Oly lifts... I will be back doing something very, very similar to this as soon as my schedule gets back to normal.

Fantastic to see this program up here, good work BtB and glwanabe :rockon:

Carl.

Carl, you have become so informed on fullbody routines. Please feel free to contribute to this section with routines, articles, etc.

Carl1174 06-05-2011 07:35 AM

Quote:

Originally Posted by BendtheBar (Post 142238)
Carl, you have become so informed on fullbody routines. Please feel free to contribute to this section with routines, articles, etc.

OK Steve, thanks. I'll see if there is anything I can add. There is a good Olympic lifting based routine that i came across, would you want that posted up here ??

Carl.


All times are GMT -5. The time now is 01:10 PM.

Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.