Author Topic: Master lifting programs (Read 2121 times)

Jerry Lee Morales · « **on:** Apr 29, 2005, 02:16 PM »

Okay, now that we went over recovery, what kind of programs do you guys use? I go off a 16 week cycle and usually rest up a for two weeks before going back at it. Usually do the quick lifts at least twice each per week. So far so good except towards the end of the cycle when I'm doing almost nothing but quick stuff. I've heard that there are quite a few or us who don't do quick stuff til three weeks out. Anyone have any success with this?

Dane Hussey · « **Reply #1 on:** Apr 30, 2005, 12:54 PM »

I am currently using a four week assistance exercise program, which will probably be stretched out to eight weeks. I'm sure alot of lifters would disagree to this approach, but I need a change for awhile. Included are power snatches and cleans, snatch and clean pulls (floor and hang), push and power jerks, snatch and clean deadlifts (no more than 5KG above pulls). RDLs and good mornings, squats and front squats. I am doing this is because I felt like I have been in competition mode since I started back last November. I also need to build up strength and confidence. I'm sure it will turn out to be an experiment.

Mike Wittmer · « **Reply #2 on:** May 02, 2005, 07:51 AM »

Dane, towards the end of my lifting "career," I found that I actually did better with less work. A lot better.

If I recall from the old days, didn't you do something like?:

Mon: push press or push jerk, squat

Wed: snatch, snatch pull, squat

Sat: C&J, clean pull

I remember it was very basic, pretty much as heavy as you could that day. I wonder if something like that would be beneficial today.

Dane Hussey · « **Reply #3 on:** May 02, 2005, 04:41 PM »

Mike,

You have a good memory. That's pretty much what I used to do along with some jerk starts and lockouts on the power rack. I alternated heavy and light days. Monday - hvy, Wed - light, Sat - hvy. The following week, the percentages for the days were reversed. The percentages for heavy and light varied. Sometimes heavy was 80%, sometimes 95%. I've added a couple of sets of snatch and clean deadlifts during this phase, but it is still the basic stuff like you pointed out. The main problem that I am having is leg strength, which 30 years ago was the best thing I had going. I'll try this for a few more weeks, and if it doesn't work, I'll cut back on the poundages and reps.

John Mosca · « **Reply #4 on:** May 04, 2005, 02:07 PM »

Do you think one could C&J on day a week and do some kind of press exercise another day and still improve on the C&J? Maybe I'll try it.

Monterio Woodson · « **Reply #5 on:** May 11, 2005, 12:19 PM »

I like Mr. Wittmer's post of "less is more". I realize that I refer quite often to my days as a powerlifter, but I did that for a lot longer than I've been O-lifting. Back in my "old days" (granted, I was much younger) I trained 6 days/week. Now that I'm older and my body is used to the rigors of training, I don't have to train like that in order to maintain strength.

"Life" tends to get in the way of the amount of time we have to train, so "train smarter" becomes the operative phrase. Experimenting with different routines and finding the best parts of each is always a good idea. Also, we all need a little variety, so I try to make each training cycle a little different than the last, with a little more focus on a specific weakness (sometimes "weakness" can mean "in technique", not necessarily "in strength").

Monterio