Monday, January 05, 2009

Modifications of a Long Lost Program...

I once asked Alfonso what one of the best programs for Olympic lifters was for putting on mass. With most questions, the real answer lies in a story which he told me.

One of the Soviet coaches he met earned his Master of Sport in Weightlifting by helping an injured weightlifter return to glory on the platform. This particular weightlifter was 165lbs. By implementing his non-conventional methods, he ballooned his weightlifter up to 242lbs. Were drugs involved? Maybe. It was the Soviet Union, so, really, it's more like probably. Regardless, these kind of results in--I forget the time frame--6 months or less, are truly astounding.

What was the program?

Here it is. It looks simple. But it's brutal. It requires a TON of sleep, a TON of food, and a TON of patience.

Days 1, 3, 5-Workout A

Bench Press

Days 2, 6-Workout B

Overhead Squat

Now the squat is either back or front.

The snatch and clean is any form from any position.

The pulls can be fast or slow, but tend toward the slow and heavy side of things. For me, it was a lot of snatch-grip deadlifts.

The last time I did this program, I was 28. I am now 36.

Am I going to do this program again?

H*ll No!

That would be crazy. I gained a good 10lbs on a 6 week cycle the last time I trained on this, but I pushed w-a-a-y-y-y-y too hard and burned out early.

I will modify it to a M-W-F routine. M-F will be Workout A and W will be Workout B. I have started with a very low volume at an intensity based on RPEs, with an RPE of 5. I am going to take my time, for once, and eat, eat, eat and sleep, sleep, sleep.

On T-Th, I will do some very easy GPP work--bodyweight and unilateral KB work. VERY low intensity, but movement nonetheless. For example, snatches with the 16kg.

How do I expect this to work out?

I want just want to gain some of my muscle back from what I've lost over the last year and feel like I'm "in-shape" to lift. Ultimately, I want to get back on the platform at the NC State Championships in May.

So how'd this start?

Sunday, 1.4.09

BSQ: 70kg/5; 100kg/5, 105/5, 110/5
P.Sn, AK: 50kg/3, 70kg/3 x3
Push ups: Bdwt/10 x3
PCl, AK: 70kg/3, 90/3 x3
BSQ: 100kg/5, 105/5, 110/5

No problems except with the BSQ groove.

Felt good to be back on the platform.


Anonymous Anonymous said...

Great to see you're back at blogging and writing! I'm glad to hear that 2009 is going to be a great one for you.

Katie B.

12:30 AM  

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