Topic: training for 45yr old!

[oldgit]

as an ex-powerlifting champ, the cross-over to weightlifting has been difficult! so many bad habits re heaving the bar and not being flexible or explosive enough! i have knee problems due to several operations so cannot train full squat snatch at all or train full squat cleans more than once a month-when training with weights exceeding 80% of max, so i power snatch and power clean for 90% of my training-just doing the full clean &jerk in the last 4 weeks before a comp-i have found i can squat clean 10% more than power clean at a competition-i do heeavy arse-to-floor dead stop front squats so i have enough leg strength to recover from the bottom position. i do some ohsq but not very heavy-just for flexibility-and only once every 2 weeks. my basic routine is done using cluster sets for the olympic movements and 2-3 reps for squats and im afraid i still do some bench press! i do 3 weeks increasing th e weight on the bar,then de-load for the 4th week and repeat for a 12 week cycle. i do (2+2) for week1 cluster sets, then (1+1+1) and finally just (1+1) for 3rd week, deload week i just do doubles with 50-60% of intended 1 rep contest max. i train mondays-snatch high pulls and clean high pulls for 5 sets of each in a wave, so 3rd set is heaviest and then drop kg back down for 4th and 5th sets and pull as fast as i can all the time and as high as i can. wednesday i do front squats and back squats and glute/ham raises(these for 5x5 with added kg aroung my waist)-for squats i do 6x2 week1 starting at 75% of intended 1 rep max, then week2 3x3 and 3x2 then week3 is 6x3 and then add kg in following weeks-then friday i do power cleans and push press from the rack and some ohsq every other week. i do power snatch es every other week as well-i find with the snatch-as long as i can snatch high pull it high enough,i always mange to power snatch it in a competition-and just doing the pulls taxes my body less when combined with every other week actual power snatch. again sets/reps are the same as olympic exercises done on monday. what do you experts think of my routine? thanks for any comments.

[morgan]

If I have read this right the only thing I see a bit odd is you do front squats and back squats in the same session ? If thats wrong I apologise

Im around the same age as you and the type of routine I do is as follows

Day one
Snatch 1-3 reps
Snatch Pulls 5x3 or 5x5

Day two
3 Clean and 1 Jerk 3x3- 5x1
Clean Pull 5x5 or 5x5
deadlifts 2x2 then maybe max singles

Day three
Back Squat 5x5 or 3x3
Deadlifts 4x3 (light)

[oldgit]

hey morgan-thanks for your routine-looks cool. i do front and back squats 2gether as my knees need a whole weeks recovery due to multi-ops!! have 2 do back squats as i still compete in powerlifting! your lifts are xceptional at that bdyweight-well done!

[morgan]

you could get away with only doing front or back squats you dont need both. I stopped doing back squats many years ago (leaning foward injuring back) when I was training serious thats was when my front squats and cleans got strong

now i only do backs with my wrist injury - I adapt my training all the time (ps im 41)