I have found my weightlifting mojo again and it feels great. To start off today's post, here is a video of a British sprinter Power Cleaning 170kg weighing around 88kg:
I love watching raw power and passionate lifters.
As for my own training, I am effectively in an off season and I needed to do something different to get my mojo back. Here is the reality of my situation over the last few months:
1. I was not getting stronger.
2. I was not lifting more weight in the classical lifts.
3. My positioning was not improving.
4. Running a gym alongside a full time job pretty much sapped my physical and mental energy.
5. Putting myself under pressure to lift certain weights by a certain time actually made the problems worse because the more wound up I got the worse I lifted.
So, these are the main priorites for my lifting in the next two months:
1. Get stronger: I will focus on the Box Squat and the RDL.
2. Lift only three days a week so that I can recover adequately to work both jobs and lift at the same time. The idea of not recovering as a weightlifter in order to force adaptation does not wash with me in my current life situation.
3. Get lots of reps in with the classical lifts.
4. Chill out and enjoy training again.
So here is my program for the next month. I am a week in and I really love it because I know I will make progress and it is completely different to anything I have done before. I am basically lifting using some of Glenn Pendlay's coaching methods for beginners and it is great for improving strength, rhythm and tempo in the classical lifts, and sport specific weightlifting conditioning. Here it is:
Snatch: Work up to a top weight and Snatch it twenty times in twenty minutes; you lift every minute and this generally adds up to around 35 to 40 seconds of recovery. Today I lifted 93kg for 20 singles and I am finding so far that my last ten are the smoothest and fluid lifts.
RDL: Work up to 3x3 with a top set. Each week I will increase the weight slightly and improve the range of movement.
Box Squat (14 inch box): I am following the Texas Squat Method and it is delightfully simple. Day one is the volume day and you work up to 5 sets of 5.
Core work: I neglected this too much in the last two years. Laziness.
Hang Snatch: I work up to 5 triples with a modest weight. This is as much positional reinfocement as it is a warm up for the main act that is the focus as follows:
Clean and Jerk: Work up to 20 singles in 20 minutes. I have only done this once so far and it is tiring, but like the Clean and Jerk, it is doing wonders for my timing and overall feel of the lift. Because there is so little recovery, I cannot muscle up the weights like I have been guilty of in the past. Technique and rhythm and tempo improve as the lifts mount up.
Front Squat: Work up to a medium weight for 3x3. This is effectively a squat recovery.
Pressing and Pendlay rows: I need to get stronger and mentally, I need the variety for something different.
Snatch : 20 singles in twenty minutes.
Clean and Jerk: 20 in 20.
Box Squat: Intensity day of Texas method. Work up to a max set of 5 in the squat. If I cannot progress in this basic squat program, I deserve to be shot. I have every faith in it though. This is my second week and it feels great already.
Core work and fexibility. I will have to stretch every day or else my hips will tighten up and get painful and restrict my movement very negatively. I have been far too lazy with my stretching and doing it two or three times a week is simply not good enough for me. I need to stretch my hips out every day if I am to improve and get my flexibility to any kind of standard for weightlifting. It is currently awful and holding me back; I simply have not worked hard at it enough.
Let me know what you think of the program. I will monitor my progress closely and it it helps me out and I gain from it, it will obviously affect what my following program will look like. 4 weeks on and 1 week download. Let's see how it goes then!
Here is a brilliant lifting video to leave you with: