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MSU Olympic Weight Lifting Program

Posted: Wed Mar 14, 2007 5:15 am
by BradThomas
Hey All
I'm a trainer from Australia.
In the MSU Olympic Weight training program, for Sets 1 - 3 underneath it says 'Ab Lib'

What does that mean? It might be a term we dont use in Australia?? I'm willing to give it a go and try the program out.

Cheers in advance!

Posted: Wed Mar 14, 2007 7:23 am
by hoosegow
It was probably ad lib - loosely translated at your liberty.

Posted: Wed Mar 14, 2007 9:32 am
by TimD
I wasn't able to see exactly what context it was used in, as I could only call up a brief description of the program, but normally, it means "use your own judgement, figure it out yourselff, no set in stone pattern here."

Posted: Wed Mar 14, 2007 6:44 pm
by BradThomas

Posted: Wed Mar 14, 2007 6:49 pm
by TimD
I'm on webtv and don't have the capability to open that up.

Posted: Wed Mar 14, 2007 6:55 pm
by BradThomas
Monday Reps = 2 Set 1-3
Power Snatch Ad lib
Power Clean + Push Jerk Ad lib
Back Squat Ad lib
Abdominals (15 rep) Ad lib

Posted: Wed Mar 14, 2007 9:05 pm
by TimD
Okay, I've done a fair amount of O lifting programs, and from what I can tell from what you wrote, it puzzle me a bit on the sets. I belive, it means work up to 2 sets (work sets at top weight), and "add lib" or "play it by ear" or "go byfeel to use between 1 and 3 reps.
For example, work up to 2 top work sets (I'm assuming there is a % given) of 1, 2 or 3 reps, your choice. In the PC and PJ, could be 1+3,, or any combination of 1-3+1-3. What I usually see in most OL programs is something along the lines of 1-2 PC + 2- 3 PushPress or Push Jerk. Squats baffle me as they are usually done in the 3-5 range, in this case 2 top work sets. But it basically means your choice of rep/rep schemes for the day.

I would better be able to tell by looking at the whole program. I did read the little intro that I could, from the site search, and know the 1st phase is fairly easy, while the 2nd is pretty hard, followed by a tapering.

Posted: Wed Mar 14, 2007 9:33 pm
by BradThomas
Yeah i understand the program

I just wanted to know what 'ad lib' means

It does sound like its At own liberty, which is like 3 sets of warming up to the weight the program wants you to lift

I'm confused

Posted: Tue Dec 16, 2008 8:34 am
by htcx
Alright so i'm looking at the workout and I don't know if i'm reading it correctly.

For example...on the Week 1 to 2 spreadsheet. It says 2 reps. So I do all 6 sets, just 2 reps per set? Is that right?

If so, do I just take really short breaks in between or what?

Please help!


Posted: Tue Dec 16, 2008 9:29 am
by mattk25

Lots of info on Ad lib!

Posted: Tue Dec 16, 2008 9:30 am
by htcx
The ad lib is referring to sets 1-3, in the section where the weight is written in. So the Ad-lib is for the weight in the first 3 sets.

At the top it says Rep= # , is that the number of reps per set that you do? thats my question.

Posted: Tue Dec 16, 2008 10:22 am
by TimD
Yes, 6 sets of 2 reps. Usually a percentage is given. Rest period is up to you, but at 75% and higher, it's usually 2 mins or so between sets in order to let your CNS recover. Remember, this is Olympic Lifting, NOT a conditioning program. The lifts themselves are treated as "events" rather than "exercises" and are usually done in lower reps to allow for total concentration, resetting, etc.