Eric Brown
Crusty old bastard
- Joined
- Feb 5, 2010
- Messages
- 7,488
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No good at coming up with clever titles, and really do not give a shit. Had four months of no lifting, and one month of lifting once a week before that (issues with job, cross-country move, etc.). Diet was shit. Lost muscle mass, strength, speed, timing and flexibility. Did manage gains in one area: bodyfat.
Given that I am going to work on conditioning and flexibility while re-building my training and strength base, I am starting back with something of a basic weightlifting template. This will force me to do the following:
Limit the weight. This is huge as I really need to focus on technique, and after every lay-off I have had a history of pushing too hard too soon. Going to finally get that shit under control this time. Really.
Honest.
Weightlifting also helps build my ability to accelerate the bar, so when I switch back to powerlifting I will have had a few months of dynamic work. There will be very limited heavy work because of my injuries, as racking a heavy clean hurts like a bitch, I cannot jerk worth a shit from the front, and I have to switch to the split style of snatch to avoid issues/injury with my less-than-stable right leg. So my keeping the weights in the safe range, I am actually going to force myself to go slow and really work on technique. This, of course, what I would recommend to anyone in my position. My ability to follow my own advice in this area has traditionally been somewhere between shit and fuck-all.
Spent the last couple of weeks working through full ROM, light practice, etc.
Basic working program which can be modified without notice:
Sunday: Snatch, clean and assistance work.
Monday: pressing (overhead) and upper-body assistance work.
Tuesday: Same as Sunday, but heavier assistance
Wednesday: Conditioning (this will feature barbell complexes with portions of the quick lifts)
Thursday:Same as Sunday, but light assistance.
Friday: Overhead work and upper body assistance. (will start with push press BTN)
Saturday: off
Assistance work on quick lift days will always include some type of squat. For the snatch and clean, I am slow under the bar, largely because I am old, slow, out of shape, out of condition and my skill has gone in the fucking toilet. But other than that, I am doing fine. My focus will be on (other than the full lift) working on pull under and position, so for now the first assistance movement will always be a snatch or clean from the hang. Drop snatches will be done to work on foot placement, as my drop in the snatch has been fucked since I got hurt in '95. Every quick lift session will feature some sort of squat. Pulls may be done for both technique work and posterior chain work, but one day will feature GM's simply for extra hamstring focus to keep my knees stable. Power versions of the lifts will not be done. Due to genetics/leverage/still having enough strength I can pull the shit out of the bar, so I would be wasting recovery ability training something I did not need. I may modify this post at a later date, and reserve the right to do so without notice.
If I say anything in my journal that pisses anybody off, feel free to either GTFO or put me on ignore.
Given that I am going to work on conditioning and flexibility while re-building my training and strength base, I am starting back with something of a basic weightlifting template. This will force me to do the following:
Limit the weight. This is huge as I really need to focus on technique, and after every lay-off I have had a history of pushing too hard too soon. Going to finally get that shit under control this time. Really.
Honest.
Weightlifting also helps build my ability to accelerate the bar, so when I switch back to powerlifting I will have had a few months of dynamic work. There will be very limited heavy work because of my injuries, as racking a heavy clean hurts like a bitch, I cannot jerk worth a shit from the front, and I have to switch to the split style of snatch to avoid issues/injury with my less-than-stable right leg. So my keeping the weights in the safe range, I am actually going to force myself to go slow and really work on technique. This, of course, what I would recommend to anyone in my position. My ability to follow my own advice in this area has traditionally been somewhere between shit and fuck-all.
Spent the last couple of weeks working through full ROM, light practice, etc.
Basic working program which can be modified without notice:
Sunday: Snatch, clean and assistance work.
Monday: pressing (overhead) and upper-body assistance work.
Tuesday: Same as Sunday, but heavier assistance
Wednesday: Conditioning (this will feature barbell complexes with portions of the quick lifts)
Thursday:Same as Sunday, but light assistance.
Friday: Overhead work and upper body assistance. (will start with push press BTN)
Saturday: off
Assistance work on quick lift days will always include some type of squat. For the snatch and clean, I am slow under the bar, largely because I am old, slow, out of shape, out of condition and my skill has gone in the fucking toilet. But other than that, I am doing fine. My focus will be on (other than the full lift) working on pull under and position, so for now the first assistance movement will always be a snatch or clean from the hang. Drop snatches will be done to work on foot placement, as my drop in the snatch has been fucked since I got hurt in '95. Every quick lift session will feature some sort of squat. Pulls may be done for both technique work and posterior chain work, but one day will feature GM's simply for extra hamstring focus to keep my knees stable. Power versions of the lifts will not be done. Due to genetics/leverage/still having enough strength I can pull the shit out of the bar, so I would be wasting recovery ability training something I did not need. I may modify this post at a later date, and reserve the right to do so without notice.
If I say anything in my journal that pisses anybody off, feel free to either GTFO or put me on ignore.
