Author Topic: Masters: need a routine (Read 2445 times)

John Mosca · « **on:** Apr 14, 2005, 06:43 AM »

My problem is I don't have a set routine and pretty much do what I feel I'm in the mood for. I'd just like to have some kind of workout I could do 3-4 times a week without too many assistance exercises which would help me increase my total in the 2 lifts. I'm 52 years old.

Dane Hussey · « **Reply #1 on:** Apr 14, 2005, 05:33 PM »

Maybe some of us OLDIES BUT GOODIES could post our training program, and others could comment (no laughing allowed). Maybe we could come up with a beginner, intermediate, and advanced generic training program. I have one that I have used with some success in Microsoft Excel format. If anybody would like to see it, PM or email me and I'll send it to you, if you promise not to make fun of it :D

Dane

John Mosca · « **Reply #2 on:** Apr 14, 2005, 06:32 PM »

Dane, I would be honored.

Jack Lawless · « **Reply #3 on:** Apr 15, 2005, 12:45 PM »

For what it's worth. I'm 56 yrs old, six feet tall, 183 lbs. I have very good technique, although I've lost a lot of speed from my younger days. My best official lifts are 160 lb snatch (capable of 165-170 under meet conditions) and 204 lb clean and jerk (capable of 209-214).My best lists 30 yers ago at a bodyweight of 165, 220 snatch and 265 clean and jerk.

I work out at home, alone on Tuesdays and Thursdays after work.

Tuesdays are Front Squat days, anywhere from 10 reps (175 x 10 my best) all the way up to singles (240 my best), but most of the time 3-5 reps. I finish with some heavy 1/4 front squats. I don't do back squats - they make my lower back ache. Sometimes I do a few bench presses, because they're fun.

Thursdays I work on my jerk. This used to be my best lift 25 years ago and now it's my worst. I concentrate on speed, usually with 3 reps. My last workout I did 180 x 3.

Saturday mornings I go to a local high school weight room (three platforms and bumper plates), and do some form of the olympic lifts. I do some combination of snatches, power snatches, cleans, power cleans, or clean and jerks. I usually keep it to 3 reps or less, many times just singles. I try a lot harder on this day and having people around makes me work harder. This is my most intense workout of the week. I have no one to check out my technique, but like I said this is my strong point.

This probably doesn't seem like much, but it seems to be working for me. Occasionally I'll do some drop snatches during the week and some pulls after the quick lifts on Saturday. I have always been able to lift more in meets than I can in training, so I'm very encouraged right now (I almost cleaned 214 last Saturday).

I would be glad to share anything that you might be interested in.

Jack

John Mosca · « **Reply #4 on:** Apr 15, 2005, 03:45 PM »

Basically what I do is snatches and C&Js twice a week but on different days. Squats one day a week on the weekend and roughly 5x4x3x2x2x1x1 routine with both lifts. If I set a PR in one lift I'll back off the next time and slowly work up and try to at least equal the PR in 2-3 weeks. I front squat when I do heavy cleans so I don't do those separately and I can clean a lot more than I can jerk. Sometimes I reserve 1 day a week to presses for old time sake. I'm totaling 300lbs, if I can get into the low 300s I'll be happy. Like Sam Mussabini said in the movie Chariots of Fire, "You can't put in what God's left out".

Don Weideman · « **Reply #5 on:** Apr 15, 2005, 04:21 PM »

Is that an eloquent way of saying " you can't make chicken salad
out of chicken ****"? I use to hear that a lot.