Back at it

Discussion in 'Training Logs' started by Eric Brown, Jun 1, 2014.

  1. Eric Brown

    Eric Brown Crusty old bastard

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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.
     
  2. Eric Brown

    Eric Brown Crusty old bastard

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    Location:
    Florida
    Snatch:
    135x1x3
    140x1x3
    145x1x3
    150x1x3
    Clean:
    135x1x3
    145x1x3
    155x1x3
    165x1x3
    Hang Snatch:
    135x1x10
    Hang Clean:
    135x1x3
    140x1x3
    145x1x3
    150x1x3
    Squat:
    315x3x10

    All weights in lbs. Current BW 234. Diet will be roughly balanced for the next few weeks. Will re-evaluate when I hit 225.
     
  3. Gfreak

    Gfreak Purple Belt

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    Well shit, whad'ya know. I'll definitely be following this log. Welcome "back" man.
     
  4. JauntyAngle

    JauntyAngle International man of mystery

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    Woo-hoo! First!

    Would you mind explaining how your programme is an example of a basic weightlifting template? Is it because you are doing snatch, clean and assistance each main day? I know nothing about Oly programming and would like to learn.

    Edit- not first. Curse you, G-freak. Curse you.
     
  5. Gfreak

    Gfreak Purple Belt

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    Boo-yah.

    [​IMG]

    :icon_chee
     
  6. Flash_Monsta

    Flash_Monsta Black Belt

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  7. Eric Brown

    Eric Brown Crusty old bastard

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    Even though you say you do not know much about weightlifting, you pretty much answered your own question. Back inna' day, before I started lifting and the press was contested, more focus was placed on overhead work. So I am using that to work on my overall pressing power, which always needs help.

    I eventually plan to get to doing each lift four times a week, but right now my creaking old gimp ass cannot tolerate it. Hopefully shortly, though.
     
  8. Aleks Sytsevich

    Aleks Sytsevich Super Saiyan

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    Sweet. Welcome back, fella.
     
  9. miaou

    miaou barely keeping it together

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    Welcome back, A.
     
  10. belph

    belph Pissing into the wind.

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    Nice to have you back, sir.
     
  11. Eric Brown

    Eric Brown Crusty old bastard

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    Thanks.

    Press:
    225x3
    235x1
    245x1
    255x1
    260x0
    Chins:
    6x5
    Rows:
    275x8x5
    Superset:
    DB Skulls:
    40x10x6
    Reverse Curls (false grip):
    65x12x6

    Notes: shitty head movement caused miss on press. Tricep work done because I not only always need it, but will need it even more when switching back to PL. Reverse curls done to avoid/deal with chronic biceps tendonitis.
     
  12. Eric Brown

    Eric Brown Crusty old bastard

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    Location:
    Florida
    Snatch:
    135x1x2
    145x1x2
    155x1x2
    165x1x2
    175x1x2
    Clean:
    165x1x2
    175x1x2
    185x1x2
    195x1x2
    205x1x2
    Snatch from Hang:
    135x1x10
    Clean from Hang:
    155x1x10
    Squat:
    315x3
    365x2
    375x2
    385x2
    395x2
    405x2
    Good Morning:
    365x5
    375x5
    385x5
    395x5
    405x5
    Decline Sit-Ups:
    25x25x5
     
  13. calvus

    calvus Getting Crunk

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    word. Welcome back!
     
  14. Eric Brown

    Eric Brown Crusty old bastard

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    Conditioning and technique work:

    Power Snatch + Overhead Squat:
    95x2x2
    . . .
    135x2x2 in 5lbs. jumps.
    Did above twice
    Power Clean + Front Squat:
    95x5x2
    ...
    135x5x2
    Did above twice

    Jog: 3 miles moderate/slow pace (21 minutes)
     
  15. Eric Brown

    Eric Brown Crusty old bastard

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    Location:
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    Overhead and Assistance:
    PPBTN (jerk grip - 32"/81cm):
    225x3x10
    SGPBTN (collar to collar grip):
    135x8
    145x8
    155x8
    Close Grip Bench (18" grip):
    275x5x5
    Pulldowns:
    270x8x5
    T-Bar:
    225x8x5
    California Press:
    95x8x6
    Hammer Curls:
    40x10x6

    Notes: Pressing from behind the neck because in front causes me a shitload of agony. I have no bar path issues from BTN, which allows me to work on the dip and drive / knee and hip position without worrying about anything else. Reversal speed is a little slow, need to bring that up.

    Close grip bench done to (very slightly) help with stability on jerk lock and primarily to assist with keeping bench strength up. Lat work done for overall torso stability, spinal alignment and strength. Extra triceps work done because mine have always sucked, and hammer curls done for elbow joint stability.
     
  16. Eric Brown

    Eric Brown Crusty old bastard

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    Location:
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    Snatch:
    135x1 to
    190x1 (5lbs. jumps)
    Cleans:
    175x1 to
    225x1 (5lbs. jumps)
    230x0 (missed rack left side)
    Front Squat:
    275x3x2
    285x3x2
    295x3x2
    305x3x2
    315x3x2
    Clean Pulls:
    455x3x8 (to full extension)
     
  17. Eric Brown

    Eric Brown Crusty old bastard

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    Location:
    Florida
    Snatch:
    135x1x5
    140x1x5
    145x1x5
    150x1x5
    Clean:
    155x1x5
    160x1x5
    165x1x5
    170x1x5
    Squat:
    315x3x10
    Snatch Pulls:
    315x3x10
    Decline Sit Ups:
    35x20x5
     
  18. Eric Brown

    Eric Brown Crusty old bastard

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    Location:
    Florida
    Press:
    230x3x8 (eight sets of three)
    Chins:
    7x2
    6x3
    Rows:
    275x8x5
    Superset:
    DB Skulls:
    40x10x6
    Reverse Curls (false grip):
    65x12x6
     
  19. CRZA

    CRZA Purple Belt

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    Did you ever post that video of you rowing I requested a long time ago?
    Solid work as always, eric
     
  20. Eric Brown

    Eric Brown Crusty old bastard

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    Yeah, somewhere.
     

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