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Thread: Daibhí O'Buadains training journal and other stuff

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    http://www.exrx.net/WeightTraining/Weightlifting.html

    Olympic-style Weightlifting
    by Dr Lon Kilgore, PhD

    Introduction

    Olympic weightlifting is a sport in which athletes compete to lift the greatest amount of weight overhead within an athlete's weight category. The competition lifts are the Snatch and the Clean & Jerk. Each weightlifter receives three attempts in each lift. The combined total of the highest successful attempt for each lift determines the athlete's placing within their respective bodyweight category.
    In contrast, Olympic-style Weightlifting is a form of weight training incorporating the competitive lifts or variations of the Olympic weightlifts. Athletes use Olympic-style weightlifting as a part of their sports conditioning program to develop explosive speed strength, or power. Also see Exercise Power Outputs and Suggested Repetition Ranges

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    http://www.exrx.net/WeightTraining/Instructions.html

    Workout Templates



    Exercises


    • Click on muscle group within workout templates above
    • Regular muscle: pick one exercise for this muscle

    • Italic muscle exercise is optional
      • The optional exercises may be for a miscellaneous muscle group or may be a second exercise for a muscle group previously exercised directly or indirectly in the same program

      • Pick optional exercise only if muscle is under par in comparison to the development, strength, or endurance of other muscle groups.
        • See low volume training
        • In the case of a miscellaneous muscle group, the optional muscle group in question may be already exercised indirectly from another exercise elsewhere in the program.
          • See muscle analysis under each exercise



    • Choose just one exercise for lower back to avoid over-use injury
      • See lower back for selecting complementary exercises

    • If desired: add any miscellaneous body parts that are not listed

    • Choose workout log option


    Sports Conditioning


    • Begin with a general conditioning program by following above steps.

    • After a period of general conditioning

    • See sample programs


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    1/16

    Close stance squats 12/12/12 155-335 lbs.
    STDLs 12/12/12 155- 285lbs.
    Standing calves raises 280-500lbs 20/20/20

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