In article <[email hidden]>,
John Hanson said:On Thu, 16 Mar 2006 08:22:06 -0600, Hobbes <[email hidden]>
wrote in misc.fitness.weights:
Quoted message said:In article <[email hidden]>,
John Hanson <[email hidden]> wrote:
Quoted message said:Quoted message said:
As long as I'm 220 1/4 on May 6th, I don't care. How's the training
going, Keith? You should be doing your nationals next month. Masters
Worlds is in Texas this year and I'm sure you would have made your
world team.
Nothing, but olympic lifting lately. And even there my overhead stuff
sucks. My shoulder just isn't coming back after separating it playing
rugby last year.
I separated mine last year when I flipped my ATV whipping donuts in
the snow. My chiropractor put it back in place for me but its still
not 100% but its close to being completely healed.
Quoted message said:
I'm putting together a program that combines powerlifting and olympic
lifting and really trying to put something together. Even if my bench
sucks I should be able to squat and deadlift enough to do fairly well.
Have you seen the Gillingham deadlift video? That's pretty much what
he's done. He does front squats, high bar squats and power cleans.
I'm sure you're adding in more olympic movements than big Brad though.
You can go to the Chech Republic next year for worlds if you heal up
decent. You ought to come down to Killeen in May for our Masters
Nationals. I still need to contact Elzi to see if she's going to be
around and I'm sure Lyle will be there...that is, if he's back in
Texas.
My program is pretty simple.
Sundays are heavy. Work up to a perceived max single in the clean and
then drop down 45 lbs for 2x3 and then add 20 lbs for 2x2.
I then do the same thing with either a power squat (suit and wraps are
optional with this type of workout, but as I don't have a competition
right now I don't use them) or a high bar squat. Back off 70 lbs for 2x3
and then add 30 lbs for 2x2. I do exactly the same thing with either the
sumo deadlift or conventional deadlift.
So you have a huge, heavy day. Clean, squat, deadlift.
Monday is light. I do three [censored] movements.
I power [censored] from the hang 5 reps followed by OH squat. 4 sets.
I then do the same thing, but alternate every rep. I focus on decreasing
the transition time and dropping fast in the OH squat. 4 sets of 5.
I then do 5 sets of 5 in the progressive [censored]. I keep dropping lower
and lower to catch the bar in every rep. This is based on a study on
motor learning called 'old way - new way' where you focus on the
_difference_ in feel of the motor pattern. The idea is to get out of the
power [censored] mode and get into a full squat [censored].
I then do light clean and jerks for 15 minutes (1 clean, 3 jerks). Then
speed bench for 15 minutes (3 reps).
Wednesday is the same as Monday, but my 15 minute work is done in cleans
and box squats.
Thursday is heavy, and much the same as Sunday. Work to a max single,
back off for two sets, split the difference for 2 heavier sets.
3 exercises are done. Clean and jerk (focusing on the jerk in the back
off sets), power [censored] or split [censored] and bench press.
So right now my focus is on getting my shoulder better and snatching
properly.
I also do some tumbling and bodyweight exercises throughout the week and
may do some runs if the weather and footing permits. Mostly to get ready
for summer sports. So if I have a stressed volume week the additional
work comes outside the weightroom.
It works pretty well for me. My flexibility is way up, my speed is
getting better (my vertical is over 28" right now - pretty good for an
old man) and my bodyweight is down to about 210 to 214. So I can drop
down to 207 for weightlifting and just enjoy powerlifting competition
without having to worry about making weight. I may drop a little more
weight and try and stay at 205 to get down to 90 kgs for powerlifting.
--
Keith
