Friday, July 20, 2007

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.


Blogger Chris said...

I know what you mean. I sometimes wish I could go back 15 years. With the strength I had then...and the knowledge I have now "I could have been a contender!" ;-)

1:26 PM  
Blogger Geoff Neupert said...

The old saying never rings more true than now, huh Chris, "Youth is wasted on the young."

3:11 PM  
Blogger Brett Jones said...

Great minds G!

5:29 PM  
Blogger Mike T Nelson said...

Good reminders! Sometimes it seems so simple.

I too wish I could travel back in with with what I know now, but it is the journey that has led me here and perhaps without doing everything wrong I would not be here.

I do think there is a great article waiting to be written in this post!

Rock on,
Mike N

2:55 PM  
Blogger Guarden said...

Hi Geoff.
Interesting reading in your blog.
One question: Why only increase workcapacity in your assistance exercises?
Jacob, DK

6:51 PM  

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