Topic: Auxillary Lifts

[TheRedReaper]

You work too much, Andy. If I were you, I'd find a job where you work not more than 6 hours a day. But maybe work is important to you, I don't know. But clearly you need to decide if it's more important than your weightlifting. If I worked as much as you, I doubt I would have time to train at all. Unbelieveable.

[movmasty]

Right now I am in the process of retooling my program.  I just now got the ability to lift 5 days, my problem is I am having so much trouble gauging what my body can handle.  I was making progress and had a solid program with my last job but I was working 30 hours a week.  Now I am working 60 hours with my new job.  I am trying to figure out what my body is able to handle after 11 hour work days.  I am also trying to shorten my workouts from about 2 hours to 1.5 hours because my free time is so short now, especially if I want to get proper sleep.  With a good warm up this gives me a short amount of time to lift and I have been skipping cool down just because I am trying to take as much time as I can to lift.
 
I am looking at able to lift mon, tue, thurs, fri, sat.  Excep I can only do olympic lifts mon, tue, thurs, fri, because of my work on sat the gym that has the platforms and weights for oly lifting is closed so I have to go to a fitness club if I want to lift.  So I am only able to do strength lifts that day.

i understand, but very common problems.
 First, also without the platform and the olympic bar you can do squat and pulls
 Second, while is better to train daily, 3-4 times is more than sufficient.
 Third, you can go as low as 1 hour for a good workout, how? reducing the rest time, in what way? use a good weight for the 1st serie, then reduce it and rest no more than 10/20 seconds in between
 Fourth, get some simple equipment at home. like a barbell and two stands, but only dumbells will be sufficient, to do rapid w/o at home.

[Arturo Gómez]

In our team, everybody worked and were student, so, we had no much time to train in conventional systems. Our strategies were:


Squat and pulls in a minimum of 2 x week
press (if necessary) until 2 x week
Maximum olimpic lifts 1 x week in the most convenient day (generally sunday)
Submaximum olimpic lifts (or semiolimpic) 1 x week


We used train saturday and sunday, and rest 2 or 3 days with great charge in job or studies.


If , over job and study, we must dedicate time to familiar life, construction of house, etc., we only stay in squat and pulls 2 x week, and forget for a time competition, because streng stays, but the structures may be nor resist the exigence of a championship.

[Andy Dick]

Job not my choice, I lost my other job and I have a family to support so my wife can continue with school.  So basically I am screwed in that aspect.  I have take to taking naps in my car during my breaks but once it starts to get cold out I do not think that will work.  I gotta do what I gotta do I guess.  I was thinking of something as a non-linear model were I lift based on how I feel.  I will set up a basic program with heavy, light, moderate days but then let how I feel be a guide.  So if I am really tired one day it will just be a short or light lift.  I plan to reformulate my program this weekend.  I intend to do 2 weeks of higher volume work at sets of 8-10 on strength lifts to shock my body a little bit since I have been doing low reps for many months now.

[Arturo Gómez]

squat and press are in lbs, and the other in kgs.?

[movmasty]

[/t] ???

[Andy Dick]

I took the program down because it was crap, I once again fell victim to trying to do too much at one time.  I rewrote it right before I worked out.  This is what I came up with as the general format:
 
Monday
Snatch 80% for 3x3
C&J working up to 80% for 3x2
 
Tuesday
Clean pulls for 3x3, 65%
Back Squat 3x10, 65%
 
Thursday
Split Jerk 3x3 for 65%
Hand Stand Push-ups 3xAMAP not to exceed 10
 
Friday
Snatch Pulls 3x3 65%
Front Squat 3x10 65%
RDL 3x10 same wt as Front Squat
 
Saturday
Shoulder Press 3x10, 65%
Pull-ups 3xAMAP not to exceed 10

Percentages for oly lifts and variation are based on the 1RM for the respective oly lift, strength lifts besides squat is % of 1 rm, squats are based off of percentages of 1.25% of max clean, front squat is 88% of the back squat

[movmasty]

I took the program down because it was crap, I once again fell victim to trying to do too much at one time.  I rewrote it right before I worked out.  This is what I came up with as the general format:
 
Monday
Snatch 80% for 3x3
C&J working up to 80% for 3x2
 
Tuesday
Clean pulls for 3x3, 65%
Back Squat 3x10, 65%
 
Thursday
Split Jerk 3x3 for 65%
Hand Stand Push-ups 3xAMAP not to exceed 10
 
Friday
Snatch Pulls 3x3 65%
Front Squat 3x10 65%
RDL 3x10 same wt as Front Squat
 
Saturday
Shoulder Press 3x10, 65%
Pull-ups 3xAMAP not to exceed 10

Percentages for oly lifts and variation are based on the 1RM for the respective oly lift, strength lifts besides squat is % of 1 rm, squats are based off of percentages of 1.25% of max clean, front squat is 88% of the back squat

Squat % is to high, should be less than 120%
I Would suggest:
Monday
Power snatch 2x2x80/85% of maxsnatch + snatch 1x2x85% 1x1x95% 1x2x80%
Power Clean 2x80/85% of maxC&J + C&J 1x2x85% 1x1x95%  1x2x80%
 
Tuesday
(Clean pulls for 3x3, 65%) do 2/3 reps with 100% of maxC&J
(Back Squat 3x10, 65%) Front with 100/105% of maxC&J, 2/3 reps
 
Thursday
(Split Jerk 3x3 for 65%) 1x2x85% 1x1x95% 1x2x85%
Hand Stand Push-ups 2xAMAP + Jerk push(that is the push without the split) 1x2x100% of maxC&J + Jerk leg bends 1x3x110/120%(whitout the push,like 1/4 squat but parallel knees)
 
Friday
(Snatch Pulls 3x3 65%)do 2 reps with 105% of maxsnatch
(Front Squat 3x10 65%) Front with 100/105% of maxC&J
(RDL 3x10 same wt as Front Squat) 2x6 reps with the adeguate weight
 
Saturday
(Shoulder Press 3x10, 65%) do max 3 reps
Front Squat 2x3 with 90/95% of maxC&J
Pull-ups 3xAs Many as Possible not to exceed 10