Thursday, October 26, 2006


I've been doing a version of Pavel's 5x5x5--5 exercises, 5 reps, 5 days a week. Except my range is 3-5 reps: 3 reps on the snatch, clean, and jerk assistance and 5 on the squats, overhead and front. Yesterday was the 7th training session.

I really like this training program except I think I cannot perform high skill exercises at this level of frequency yet. Too much CNS stimulation even though the loads are light. My SI function is starting to diminish and the pain in my knees is starting to creep back in. Not on every squat rep either--maybe only 30-40% of the reps. However, the goal is 100% of the reps pain free all the time, every time. It's a different knee pain in the right knee than normal. It's no longer lateral and IT Band located. It's patellar tendon/ligament located.

So, I will take today off from training and only perform Z and probably take the rest of the week off squatting. I'll snatch, clean, and jerk/overhead work and cut back the squats to twice a week. I designed a 12 week program to put back on some of the mass I've lost so I can fill out the 105kg weight class and break into increasing the frequency of squatting. I'll move from twice a week to three/four times a week based on how I'm feeling.

I think the program for the squat portion will look something like this:

Weeks 1-4: Neural re-adaptation: wks 1-2: ladders (1,2,3)3-5; wks 3-4: waves (3,2,1)2-4
Weeks 5-8: Structural Hypertrophy: 4-8x3-6 with 60-120s rest
Weeks 9-12: Functional Hypertrophy/Max Strength: 8-12x2-3 with 60-120s rest

For the o-lifts:

Weeks 1-4: 50-70% x 10x2
Weeks 5-8: 60-80% x 10-15x1-2
Weeks 9-12: 70-90% x 6-10x1-2

O-lift assistance will be some form of snatch pull and the RDL using various rep ranges.

After the 12 weeks, I'll hit a 12 week specific prep/pre-comp cycle which should take me to April. Hopefully by then I'll be able to increase my skill frequency. I'll also need to find a National Qualifier and Nationals are in May.

Those are my thoughts for now. I'm sure they'll change, so it'll be interesting to look back.


Anonymous Anonymous said...

geoff I had to start with just one move and one basic workload and see if I could recover from that before I added on.thats a lot of volume right off the bat.

and that stuff IS so cns intense.dont throw the baby out with the bath water but establish a functional base first and then load it. jmo


4:47 PM  
Blogger Geoff Neupert said...

Guilty as charged, Rif. I don't know why I always think that physiological laws don't apply to me. It may be one Oly-related lift + 1-2 KB lift per workout. I dunno. I'll have to see how this weekend pans out.

7:42 PM  
Blogger markrif said...

LOL, because you know you are a Superman! Me too. I think I can push the limits because I want to so much.
I am finding that I am able to add things in again but only after really finding the things that dont restimilate the old injuries. good luck bro and say hi to kevin and omar for me.

7:55 AM  

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