MSU Olympic Weight Lifting Program

BradThomas · Post by **BradThomas** » Wed Mar 14, 2007 5:15 am

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!

hoosegow · Post by **hoosegow** » Wed Mar 14, 2007 7:23 am

It was probably ad lib - loosely translated at your liberty.

Post by **TimD** » Wed Mar 14, 2007 9:32 am

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."
Tim

BradThomas · Post by **BradThomas** » Wed Mar 14, 2007 6:44 pm

http://www.exrx.net/Workouts/MSUExperimental1and2.xls

under the sets 1 - 3

Post by **TimD** » Wed Mar 14, 2007 6:49 pm

I'm on webtv and don't have the capability to open that up.
Tim

BradThomas · Post by **BradThomas** » Wed Mar 14, 2007 6:55 pm

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

Post by **TimD** » Wed Mar 14, 2007 9:05 pm

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.
Tim

BradThomas · Post by **BradThomas** » Wed Mar 14, 2007 9:33 pm

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

htcx · Post by **htcx** » Tue Dec 16, 2008 8:34 am

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!

Thanks!

mattk25 · Post by **mattk25** » Tue Dec 16, 2008 9:29 am

http://en.wikipedia.org/wiki/Ad_lib

Lots of info on Ad lib!

htcx · Post by **htcx** » Tue Dec 16, 2008 9:30 am

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.

Post by **TimD** » Tue Dec 16, 2008 10:22 am

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.
Tim

ExRx.net

MSU Olympic Weight Lifting Program

MSU Olympic Weight Lifting Program

I'm confused