For BG fitness fanatics, a question..

[Moss]

Does anyone have a split with the following exercises? Ive always done either a full body 3days a week or 4 day push pull. I'm not sure how I can split these up and get adequate rest. I'll probably have to do a full body every other day 3.5 lifting day a week. I'm looking at your Texas Method.


Bench
OHP
Dips

Deadlift
Bent Rows
Power Clean

Squat
Front Squat
Bulgarian Split squats

I'll take some advice on accessory lifts also

I'd be interested in this as well - need to mix things up a bit and that hits all of my favorite lifts.

[Milkster]

http://www.muscleandstrength.com/workouts/phul-workout You can put Dips in on upper strength.

[Moss]

http://www.muscleandstrength.com/workouts/phul-workout You can put Dips in on upper strength.

Looks great, thanks!

[Jefe]

OH squat is kicking my ass rn.

[Osede]

Does anyone have a split with the following exercises? Ive always done either a full body 3days a week or 4 day push pull. I'm not sure how I can split these up and get adequate rest. I'll probably have to do a full body every other day 3.5 lifting day a week. I'm looking at your Texas Method.


Bench
OHP
Dips

Deadlift
Bent Rows
Power Clean

Squat
Front Squat
Bulgarian Split squats

I'll take some advice on accessory lifts also

I used to have a 6 days split instead, Chest Day, Shoulder Day, 2x Back day, 2x Leg day (DL and Squat separated). But since now I reserve two days for racket ball sports (badminton and table tennis), I switched to a 4 days split (or 3 days if there is one day I could not make it). So my schedule now is like this:

Fixed most time:
Chest+Shoulder (Bench thing + flys)
Back + Leg (Pull + DL)
Interchangable:
Shoulder + Leg (OHP + squat/leg press)
Back + core

Sometimes will do Back + Leg press + other leg bodyweight, while shoulder day is with core instead. I do Back/Pull+core just mainly due to the reason that want to focus on Pull more during that day instead of to split 50-50 with the leg part.

[Wulfgang]

OH squat is kicking my ass rn.

I've been doing various compound / Olympic lifts for close to two years now. The snatch / OH squat is still fucking terrible for me.

[Meresgi]

PHUL looks interesting but I can't seem to do a full upper body in one day, get too drained by the end and can't give it my wall so I end up doing PHAT with 4 days instead of 5 to give me the weekend to rest.

[Gustave]

185. I need to keep my feet on the ground and work on my catch. Any advice?

This was after 4xfronts, 4x back, 4xdeads and 3 other clean sets so it's pretty sloppy anyway.

[RKenshin]

As you said, keeping feet on the ground is a big one; or at least keep them from moving or sweeping across the floor. It's not abnormal or terrible if they come off the ground a little bit while you jerk it up, but you definitely shouldn't be landing in a different position or sweeping them around much (if at all).

Try to keep the weight more towards your heals as well, as you're almost coming forward/landing closer to your toes as opposed to the base/heel of the foot.

In general (and with heavier weights), when absorbing the force of the catch you'll want to sink into your hips much more than your knees too. Your knees jerk forward past your toes (in combination with your toes sweeping up and back behind your knees), and this is a very dangerous/bad position to be in. It puts most of the force of bracing yourself and catching the weight on your knees, and when your knees come forward past your toes it creates a sheering force on your knee. Not something you want to make a habit of doing.

It should almost look like a mini-squat, if anything, when you catch.

Most of these tips end up turning your power clean to look more like the form of a squat, which by my knowledge is what you should be aiming for as well. Most of all of the Olympic lifts follow the same form and guidelines as performing a perfect deadlift or squat, with minor changes and adding in jerking/momentum.

A good practice might be trying to clean and jerk squat clean with some low weights, so you get in the habit of thinking of the catch as a mini-squat (or at least carrying over similar form).

[Gustave]

I appreaciate the advice. I've been watching some videos videos. I can tell that I look like I'm in a "weak" position during the catch. I'm gonna drop weight and do a the power clean into a front squat for a few days. After seeing the video I'm kinda excited. I should be able to add a lot of weight just from correcting my form.

I'm going to get some front, back , and dead lift form checks next week.

[Milkster]

185. I need to keep my feet on the ground and work on my catch. Any advice?

This was after 4xfronts, 4x back, 4xdeads and 3 other clean sets so it's pretty sloppy anyway.

You should get a coach. What I can help you with:

Your setup was not good, your hips are way too high for any kind of true Olympic lifts. You'll end up jerking the weight up and hurting your back like that. There was only one pull instead of three, the bar was too far from your body the entire time. You couldn't guide the bar into the rack position but you pulled it into you instead which is why you went backwards. Drive your elbows up and pivot your hands around the bar and not the bar around your hands (i.e. reverse curl). You're not very flexible or mobile, you need to work on the if you want to get serious about Oly lifts.

[Milkster]

Your feet can leave the ground in Oly lifts, the triple extension of the ankles, knees and hips help give momentum to the bar and get it up to the proper height for racking with heavy weights.

[Milkster]

[Milkster]

Olympic lifting (if done) should never be done last when working out. Always first since they're so heavily dependent on technique.

[Penthesilea]

I get a lightheaded feeling doing squats. Anyone else get that? What's going on ?

[Guitarman]

Are you holding your breath by chance?

[Penthesilea]

Nope. It happens once I'm finished the set. It's just a really heady feeling, feeling my heart racing, borderline drunk feeling. Essentially feels like I stood up way too fast or something.

[Meresgi]

Nope. It happens once I'm finished the set. It's just a really heady feeling, feeling my heart racing, borderline drunk feeling. Essentially feels like I stood up way too fast or something.

I get this when I do bent over rows, makes my heart beat pretty fast and I get light headed since my body is bent over. As for squats, only get it if i'm doing a high number of body weight squats to get my heart rate going at work, since I dont like sitting on my ass all day.

[Wulfgang]

Jesus christ that is ridonc. She's doing a full clean and jerk with 325. I can jerk like 160. Just goes to show how much good form helps; my jerk is still half push press which is terrible (not that I would be anywhere in the realm of her weight even with good form).

[shepardG]

Yeah, that video is inspirational as fuck!