[skinny_dan]

http://www.dynamic-e...rticles004.html

I found it quite interesting.

[skinny_dan]

Another cool site

http://www.pocketvid...ghtlifting.html

Check them out, you can get weightlifting sequences in pocket flip books !

[JJFigure]

Very interesting read - thanks for posting!

[brcarr01]

They have a few neat articles there, not to mention the books they sell. Personally I think it has more to do with the specific weak points of the lifter. If you've got a real issue with leg strength and you just can't get past your sticking point on your clean recoveries then specialized squat training like that can help. But obviously once your squatting strength gets way ahead of your clean strength, if you're still getting pinned its something else, possibly technique or a lack of recovery speed (i.e. too much slow heavy squatting.) Rather than saying this or that isn't necessary, you've got to take the individual weakness of each lifter into account.

[Koing]

I actually have the Russian Squat routine.

3 squat sessions per week got 6 weeks.

I like it. Has good built in rests.

Moving from LIGHT to HEAVY then back to LIGHT sessions and so on.

REPS and % change so you can actually do the thing!

I'll do another cycle next year sometime if my squats need to get higher.

Koing

[Gary Valentine]

anyone have the link that computes the progam based on your max? -g

[brcarr01]

http://www.joeskopec.com/smolov.html

Hope that works, and its the one you're looking for.

[big MAC]

I was thinking of doing the smolov, but I think it would be stupid. I just need to work on bench, snatch and jerk. Thats my program for the next two months, then I cna lay off bench around may and just oly lift.

[big MAC]

Won't benching make your shoulders tight for snatching?

Nah, Vardanyan apparently has his lifters benching. I'm flexible enough anyway.

[arnoud]

there's a beautiful link somewhere of Kolecki benching 180. I'll try to post it tomorrow (trying to get some sleep now).

[PowerManDL]

I think this is actually the program being discussed, not Smolov:

http://www.timinverm...ess/russian.htm

[Koing]

Won't benching make your shoulders tight for snatching?

They WILL make them tighter BUT if you CAN GET IN TO THE SNATCH POSITION ALREADY you are fine. BUT if you CAN'T get in to the Snatch positions then giving up Benching is recommended for faster development in the Snatch.

I think this is actually the program being discussed, not Smolov:

http://www.timinverm...ess/russian.htm

That is the EXACT one I have. It is great.

Koing

[knobbers]

I did that program before and it worked (but very hard to complete)but I just typed in my current max and on week 5 day 2 has 190kg for 3x3! that would be very tough.

This post has been edited by knobbers: 30 November 2004 - 06:16 PM

[big MAC]

I did that program before and it worked (but very hard to complete)but I just typed in my current max and on week 5 day 2 has 190kg for 3x3!  that would be very tough.

You put in 200kg? I don't like the fact it has no rest period before maxing. If I did it I would rest for a week before the final week, then go for like 230kg.

[Koing]

You put in 200kg? I don't like the fact it has no rest period before maxing. If I did it I would rest for a week before the final week, then go for like 230kg.

IT DOES.

It has a LIGHT and then HEAVY session and it basically alternates like that. The reps on the heavy sessions increases by one rep per heavy session. That is DOABLE imo. You j ust HAVE TO MAKE YOURSELF DO IT.

Just need to rest and not do a lot of other stuff when your doing those 6 weeks. Hopefully next year I'll get a chance to do it.

By the time you get to week 5 you would be able to do the 190kg x 3reps x 3 set imo knobbers. MAYBE not now but after those 4 weeks and that one session then you get your killer session of 190kg x 3 reps x 3 sets you would be able to do it imo. If not WORK HARDER DAM IT!

Koing

[big MAC]

Ok thanks Koing. I actually like the sound of it. Maybe just work squat, bench and lats with some jerks over the holidays. So then I'll be damn strong when I go back to school and lift with my coach.

[Koing]

Where is the Snatch?

I'd always work the OL's if nothing else. If you work the OL you at least keep and improve your groove. You slowly but surely refine your technique BUT this is hard to say for any lifter and depends WHERE they are at.

I would not recommend some guys to lift on their own due to falling in to bad habits again. Or just not lifting 'properly' when a coach is around.

So if YOU KNOW what YOUR SUPPOSE TO DO then that shouldn't be too bad. But ARE YOU DOING IT? If you can correct your own form as you lift then you can do the OL's on your own. If not it is easy to slip in to bad habits.

I can correct my own form but I'd rather lift with the club and coach.

Yes the squat routine is easily doable.

Koing

[big MAC]

Where is the Snatch?

I'd always work the OL's if nothing else.  If you work the OL you at least keep and improve your groove.  You slowly but surely refine your technique BUT this is hard to say for any lifter and depends WHERE they are at.

I would not recommend some guys to lift on their own due to falling in to bad habits again.  Or just not lifting 'properly' when a coach is around.

So if YOU KNOW what YOUR SUPPOSE TO DO then that shouldn't be too bad.  But ARE YOU DOING IT?  If you can correct your own form as you lift then you can do the OL's on your own.  If not it is easy to slip in to bad habits.

I can correct my own form but I'd rather lift with the club and coach.

Yes the squat routine is easily doable.

Koing

Yeah must do snatch. I can IMO easily sort out my own problems. My coach helps alot, but I do know my usual errors. Maybe just increasing strength even more could be a good idea now, so I will have ALOT of strength early next year and I won't have to work squats and pulls, just work the lifts and front squats. I don't know, I'll see what happens next week. I really should snatch 3-4 times per week. Need to draw up a program to follow during the holidays. ANy help welcome...

[PowerManDL]

I'm sticking this, lots of good info.

[lighterwt]

Perhaps a bad question but could I use that calculator for powerlifting?

[FortifiedIron]

alot of great info!

Kc

[sherwin]

One word of warning..THIS ROUTINE IS TOUGH. VERY TOUGH!

I keyed in my max as 190kg and in the second week,first day, it gave me the program of 150kg for 4 reps and 6 sets. It was so tough that I wasn't able to complete the last two sets, leaving me with a total of 8 missed reps to chew on.

I wonder how I'm gonna get through the third day's session with 150kg for 5reps instead of four and 6 sets.

[morfeuss]

sherwin, yyour back is already ok? ?
just on seeing the repetitions in it, i abandonned the idea ,
i must key in a max of 120k