15lbs In 36 Training Sessions?
That's the goal.
I've been dreading going back to squatting 3 times per week so it's obviously time for a change. I was putzing around on the platform yesterday, when I thought I'd just call Alfonso and get his opinion on the "best" program for mass and strength for a busy guy like me. It's very interesting, because when you spend enough time with someone and apply what you learn from them, you start to think the same way you do. I was already thinking of two strength/mass days and two technique days. That's exactly what Al came up with. One dynamic/ballistic day and one grind day, interspersed with two technique days.
Here's how it's broken down:
Saturday: Technique, varied positions
Sunday: Snatch pulls from above the knee, based off 110% of best ever snatch (135kg)
Tuesday: Technique, varied positions
Thursday: Back Squat, based off best ever 1RM (500lbs)
The loads are as follows:
Weeks 1-3: 60-80%/6 x6; rest as needed (5 minutes for me)
Pulls: 70-75-80%
Squats: 60-65-70%
Weeks 4-6: 65-85%/5 x5; rest as needed (again, 5 minutes)
Pulls: 75-80-85%
Squats: 65-70-75%
Weeks: 7-9: 70-90%/4 x4; rest as needed (5 mins.)
Pulls: 80-85-90%
Squats: 70-75-80%
Overhead work can be performed 1-2 times per week, any loading parameters desired.
Today was brutal--coming back off being sick, I thought I was going to vomit after my first work set of pulls with 105kg/6. All the wind was ripped from my lungs. Fortunately, I started to adapt as the session went on.
Here was today's session:
A. Snatch Pull, AK: 105kg/6 x6; 5 mins rest. Tough. Definitely felt every muscle in my body.
B. Press: 70kg/6 x4; 3 min rest
C. Pistols: 16kg: R--3x6, L--2x6; Just wanted to throw these back in the rotation keep everything "balanced." Right knee had some lateral and patellar discomfort. I think this is from catch a pull with my right foot externally rotated.
Also, some weird stuff going on with my right leg: My body has dumped all the hypertrophy from that leg so now it's almost half the size of the left one. This is very recent. Up until two weeks ago, just before I got sick, the right was almost exactly the same size as the left. Very weird. I'm wondering if it's a result of being sick--some sort of neurological reaction to the virus. I'm sure I'll bounce back.
I have a feeling I'm going to feel like I've been hit by a truck tomorrow when I wake up. If I recall, this type of training produced a lot of mass when I was in college. I wonder if it'll do the same 15 years later. If today's post-workout feeling is any indication, 15lbs should be pretty easy to come by.
That's the goal.
I've been dreading going back to squatting 3 times per week so it's obviously time for a change. I was putzing around on the platform yesterday, when I thought I'd just call Alfonso and get his opinion on the "best" program for mass and strength for a busy guy like me. It's very interesting, because when you spend enough time with someone and apply what you learn from them, you start to think the same way you do. I was already thinking of two strength/mass days and two technique days. That's exactly what Al came up with. One dynamic/ballistic day and one grind day, interspersed with two technique days.
Here's how it's broken down:
Saturday: Technique, varied positions
Sunday: Snatch pulls from above the knee, based off 110% of best ever snatch (135kg)
Tuesday: Technique, varied positions
Thursday: Back Squat, based off best ever 1RM (500lbs)
The loads are as follows:
Weeks 1-3: 60-80%/6 x6; rest as needed (5 minutes for me)
Pulls: 70-75-80%
Squats: 60-65-70%
Weeks 4-6: 65-85%/5 x5; rest as needed (again, 5 minutes)
Pulls: 75-80-85%
Squats: 65-70-75%
Weeks: 7-9: 70-90%/4 x4; rest as needed (5 mins.)
Pulls: 80-85-90%
Squats: 70-75-80%
Overhead work can be performed 1-2 times per week, any loading parameters desired.
Today was brutal--coming back off being sick, I thought I was going to vomit after my first work set of pulls with 105kg/6. All the wind was ripped from my lungs. Fortunately, I started to adapt as the session went on.
Here was today's session:
A. Snatch Pull, AK: 105kg/6 x6; 5 mins rest. Tough. Definitely felt every muscle in my body.
B. Press: 70kg/6 x4; 3 min rest
C. Pistols: 16kg: R--3x6, L--2x6; Just wanted to throw these back in the rotation keep everything "balanced." Right knee had some lateral and patellar discomfort. I think this is from catch a pull with my right foot externally rotated.
Also, some weird stuff going on with my right leg: My body has dumped all the hypertrophy from that leg so now it's almost half the size of the left one. This is very recent. Up until two weeks ago, just before I got sick, the right was almost exactly the same size as the left. Very weird. I'm wondering if it's a result of being sick--some sort of neurological reaction to the virus. I'm sure I'll bounce back.
I have a feeling I'm going to feel like I've been hit by a truck tomorrow when I wake up. If I recall, this type of training produced a lot of mass when I was in college. I wonder if it'll do the same 15 years later. If today's post-workout feeling is any indication, 15lbs should be pretty easy to come by.
posted by Geoff Neupert at
7:11 PM
2 Comments:
But Geoff if you wanna get REALLY hyooge and jakkked you gots to blast yo bis & tris wit sum preacher curlz and skull crushaz!
Squattin is bad fo yo kneez, Dogg!
You wanna train yo legz....you gots to leg press!
Load that thing up wit all da plates it'l hold and den git yo trainin partna to stand on it. Make fo sho you only move the weight 4-5 inches, wrap yo kneez and don't lock out, keep dat constint tension bro! And don't for get to pre-exhaust wit sum leg extensions.
Geoff, did Courtney check the skin for "stickiness" and temp difference between your rt and left leg? Maybe some weird fluid shift or lymph blockage from being sick.
I am sure you will figure it out and be on your way!
Rock on
Mike N
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