CCJ, in your opinion...

[spatts]

Which Oly lifts have given YOU the most carry over to a full ROM bench, squat, and dead?

I am looking to try a little experiment of using strictly oly moves on speed days after my workset...just to see what happens.

I would like your "damn-near-professional" opinion on which moves I might get the most carry over out of.

Thanks

 

[endpoint]

sorry im not ccj......

bench: Jerk (many people who dont bench.....often bench the same amount they can C&J.....mostly to do with over head pressing)

squat/deads: heavy pulls (posterior chain)

The main cross over seems to be with the acctual assistance exercises. An overhead press or push press with help a bench press more that a jerk etc etc

 

[spatts]

Now see, Bfold and I both found that neither of us got any carryover out of overhead pressing moves...to our bench.

Heavy pulls, I'm assuming you mean heavy deads. I'm looking more for assistance work...deads would be a regular part of the routine as is.

For example, when I get done with my two main moves on DE bench day, I like to do hang snatches for my rear dlets, or sometimes seated cleans.

Does your overhead press give you alot of bench carryover? I've never noticed that anything outside the bench plane helps me, but maybe I'm weird.

 

[JOKER47]

I'm not CCJ either..... So, if I may be so bold as to offer my experiences:

The only Oly move's I use are High-Pulls and Power Cleans.

Both have helped with my speed off the floor for deadlifts.

I also use the Power Cleans to increase my Clean and Press. (My shoulder strength has always been my weakness with the Clean and Press, so I work overhead press and Power Cleans seperately.)


FWIW,
Joker

 

[coolcolj]

Well just about any olylift from the floor will help the squat some - due to the leg action and explosion. Though I think the power snatch helps the most due to the greater lean over and speed.
I read about some coach saying that he sometimes has his athletes, stop squatting for 6-12weeks and just do power snatches, and when they come back to the squat, it has gone up a good amount.
Straight arm low pulls would help a bunch - I did these with a 3x3 after my squats a few weeks back for a month and that was when I jumped my squat from 315 to 345. But it wasn't the only thing I did, but I think it helped

any sort of olylift and straight arm pulls will help the deadlift. But you dead sumo style which maybe won't help as much.

benchpress, well only thing would be power jerks - jerk with a 2 legged dip catch.
jerk heaves - propel the bar up with leg/shoulders/arms and then let it land back on your chest, bend legs to absorb the shock - not as bad as it sounds if the weight is heavy enough so that the bar doesn't go too high. Some carry over to the squat I'd imagine due to plyo leg action, if done for the leg power, then just use the legs to thrust the weight up.
But really a push press would be better due to more upperbody use.
Your better off with explosive pushups that propel your body off the floor in sets of 3. I'm trying these right now, complexed with lighter speed/power type bench sets. 2 mins rest between each.

 

[endpoint]

Heavy pulls, I'm assuming you mean heavy deads. I'm looking more for assistance work...deads would be a regular part of the routine as is.

nope. Like clean pulls, and snatch pulls......not really heavy (90-100%).

I feel they will help with the ability to become "powerfull" in regards to speed strength. giving you a powerful posterior chain, which we all know will help a 100% effort

over head work benifits me quite a lot. I know its not quite "specific" to bench pressing. but the stength in my shoulders helps my bench...also the extra tricep work in the pressing motion.

I bench raw though.

i would recomend power/cleans alternated with snatchs.....added in like you would add speed deadlifts. hang snatchs and push presses on bench day. that would be my opinion

 

[spatts]

Ok, endpoint, I see what you're saying.

Yeah, I depend on speed for my deadlift...that's why I grip and rip it.

CCJ, to go along with what you were saying about taking time off and coming back stronger...think about ALL WSB powerlifters. We never do a full squat, bench, dead outside of a comp, yet at every comp (hopefully) the numbers go up. Same idea.

My regular speed work set on DE squat day is a progression from 185-205 + green bands or pink bands, for 2 x 8. Then, I would like to add something like a power snatch as my 2nd compound move for the day...then accesorry work (which I also do for speed on speed day).

Endpoint, I bench raw in training and just rely on my shirt to assist with whatever I can do raw. As my raw goes up, my shirted goes up too. I REALLY need more shoulder strength. I spent the last year rehabbing them, and it's time to stop babying them and get them strong. I know how to do most of these moves, but I will need to practice some before I can add any significant weight.

Thanks alot, guys.

 

[endpoint]

Endpoint, I bench raw in training and just rely on my shirt to assist with whatever I can do raw. As my raw goes up, my shirted goes up too. I REALLY need more shoulder strength. I spent the last year rehabbing them, and it's time to stop babying them and get them strong. I know how to do most of these moves, but I will need to practice some before I can add any significant weight.

I just remembered that you had shoulder troubles.

as louie once said (not a direct quote) that a shirt gives you %10 at the bottom of the lift...so it stands to reason that your triceps have to be 10%stronger than your pecs and delts etc.

as a raw bencher* i feel i need to focus on my delts quite a lot...and it will have cross over to my other strength "goals"

also i would like nice strong healthy shoulders....so i do focus on them a lot


*i am not against shirts...dont own one yet, and wont bench in one till i need it (soon)...and can put the money aside for one.

 

[edgecrusher]

My regular speed work set on DE squat day is a progression from 185-205 + green bands or pink bands, for 2 x 8. Then, I would like to add something like a power snatch as my 2nd compound move for the day...then accesorry work (which I also do for speed on speed day).

[/B][/QUOTE]

Spatts, if you are going to use an olympic movement, as your second move of the day, keep it to something that is a bit less technical. Like a high pull, or something of that nature. Attempting a snatch like movement when you are already fatigued can be both dangerous as well as counter productive.

 

[spatts]

I just remembered that you had shoulder troubles.

as louie once said (not a direct quote) that a shirt gives you %10 at the bottom of the lift...so it stands to reason that your triceps have to be 10%stronger than your pecs and delts etc.

Hm...10%?

My floor press is 200lbs, my lockout is 403lbs. You can see why I like my shirt.