Topic: Not a diary yet, but a periodic...

[Arturo Gómez]

Begining with very light and imperfect power clean, power jerk and power snatch.
Good and signfificative fisical effect,
going with prudence and still under control

[Arturo Gómez]

The musculation phase is going well.
I´m working deep squat in series x 5 - 8. Front squat with 110 and back squat with 160. Some pains in the leg with surgery, but they not during more than 1 or 2 days, and in differentes places. I think that is the natural adaptation to a stress and positions not trained in the last years. I take care of them with local exercise, without use of antiinflamatories, and they quicly vanish.
Technique of squat is going to a reasonable correct technique. still those squat with the bar on the neck.
The old wear - shoes I used to work from 2011 to 2012 were addapted to sportive use, with excelent result.
Bodyweight in control in the range 89 - 91 kgs
I ´m thinkig in methods to improve the ligament strength. I think than the proper olympic and semiolympic lifts do it, and in a previous phase, may be good isometrical squats and pliometric exercises.


Control of heat, in Rio, is very important to train. I spill over me much cold water during the training.

[Arturo Gómez]

The "musculation phase" is going under control. I´m priorizing squats with middle weight, preferentially raw, in all variations: fronts squat, neck squat, back squat.
Making press, press with snatch grip (behind head), several pulls and lumbar exercises, and some power snatch and power clean. The technique is getting more accurated now.
The bodyweight is in 86 kg now, with good effects in respiration and dinamism.
I´m taking special care of tendons and ligaments, eating foods with collagen, and moderating the weights to allow these structures be adapted to new stress.
Our gym has now a new refrigeration system, it allows a more fast and confortable training.

[Arturo Gómez]

I had a pain in the abdominal, making neck squat without belt, so the last weeks I couldn´t train olympic nor olimpic auxiliar lifts, nor squat.
So, I trained knee exercises in the machine, bench press and ligths versions of deadlift. And abdominal exercises to recover the injury. Specially, at my age and with my low training frequence, I must nor forget to take care of support muscles.


Now I´m begining to test some power snatch an squat, it seems well.


The bodyweight and the other physical condition, under control or improving.

[Arturo Gómez]

summarizing, until today:


First, I made a previous phase takin care of nutrition, a minimal functionality, and reinforce the obvious candidates to injuries (lumbar, knee and shoulder)


The actual phase consists in musculation, based in squat, snatch pulls, clean pulls, deadlifts, and in lower proportion, power clean, power snatch press and push press. I found difficults in some muscles, spasms in isquiotibials and abdominals, I made some local exercise for them, and they now seems to be good. Some tendinal problems in knees and I treated them with colagen, condroitine (medical indication) and moderate local exercise. I´m recovering now  the explosivity in pull and hang pull. I will work more a time with this way  and begin to include clean or semi - squat clean and improve the proportion of push press and power snatch. The scheme is yet more musculation than lifting (i.e. more than 5 reps/serie, raw liftings, low or median weights).


I like weightlifting and I like to lift, and I like the risk, so I hope I will go infront with more weights and more olympic lifts. But if I only seek for health, dynamism, and reasonable strength, this training is sufficient and accurate.