First Week of "New" Old Training Done.

When I was in college, I ate as much as I could, lifted as much as I could, and rested as much as I could. It seems I didn't know any better. In four years, all it got me was the following:

• a 90lbs increase in bodyweight--165lbs to 252lbs (OK, that's only 87lbs--I lied.)
  
• 225lbs x5x5 Seated Military Press
• 390lbs bench press in competition
• 225lbs x 25+ reps on the bench after a bench workout
  
• Shrugs with 1000lbs.
• 500lbs stiff leg deadlift off a 5 inch block (405/5 x5 off same block)
  
• 315lbs Hang Clean for 5, 4, 4
• 545lbs Deadlift my junior year (stopped most of my deadlifting after that...)
• 315lbs Bent over rows off a 5 inch block touching the floor between each rep with the weight for a 5x5
• Parallel Dips + 100lbs for reps of 8-10

...and those are just the things I can remember off the top of my head without digging out the training log.

Why do I bring that up? Because now that I'm so smart, I'm 35lbs lighter, who knows how much weaker, and have been hamstrung by injuries over the last 5 years. Good thing I know what I'm doing!

But seriously, I've been all around the world it seems as far as strength training goes in the last 12 years or so. Pick a coach and a methodology and I've studied the material. Applied that material. Moved on.

Now, approaching 35, it seems I've returned to where I started over half a lifetime ago: heavy weights, long rest periods, simple, yet effective cycles. And, a return to powerlifting. What sidelined me in '93-94 was a good ol' case of bilateral patella alta, a condition so painful, climbing the stairs to get to class or my apartment became excrutiating and leaning on the handrail was the only way to get where I was going. Brought on by squatting incorrectly--lack of development of the VMOs--the medial knee stabilizers to counteract all the work the VLs were doing. Then, I got into Olympic lifting. Fun but frustrating years.

So now, I return to where I left off some 12+ years ago. Sometimes I wonder if they were wasted years. I don't think so. I've learned a lot about what to do and what not to do--probably more the latter if the truth be told.

After all these travels, here's what I've learned about strength and the acquisition thereof:

1. Lift heavy.
2. Rest a lot, especially between sets.
3. Build work capacity with assistance lifts ONLY.
   
4. Eat.

That's practically about it.

I think I'll write an article on this and elaborate more, but for now, that's it.