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Post by Harv on Oct 20, 2008 21:17:09 GMT -5
Al,If your leg is bothering you suggest you get some good knee wraps and wrap your knees fairly tight when you squat.The secret is just use the poundages that you would use without wraps,ie if your workout called for 100 kilos for 5reps,do the same just adding wraps.It takes a lot of the stress off the legs at the bottom but you will be getting the feel of the full weight at the start and finish.Remember as a Master Lifter if you come out limping they will feel sorry and be easy on you. Harv
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Post by Rehband on Oct 21, 2008 12:12:30 GMT -5
Some sound advice from a man who's been there a few times and knows the game. Thanks Harv; sometimes I do forget that I am a master (yet believe that I will recover like a teenager; sadly misguided at times). You're right, contest prep is about adapting to contest weights, maybe there's no shame in wrapping at lighter weights.
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Post by Rehband on Oct 21, 2008 16:09:36 GMT -5
21 October 2008 Squat: (20kg x 8, 70x5, 136kg x2:x2, 136kg x5:x5, 160kg x2) Bench: (100x2:x6) Snatch: (20kg, 50, 60, 65, 65, 70, 75) C&J: (75kg, 90kg)
Took Harv's advice and wrapped, great confidence booster ;D.
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Post by thebruce on Oct 23, 2008 12:30:46 GMT -5
Looks Good man.Nice squats. How did your legs feel today??
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Post by Rehband on Oct 23, 2008 14:30:02 GMT -5
23 October 2008
Bench: (70kg x4, 112.5 x4:x4) Snatch: (40x5, 50x2, 60, 65, 70, 75, 77, 80kg) C&J: (80, 85, 90, 95kg) Squat: (70x5, 143x5, 160x2, 170, 136x5)
Legs are not feeling too bad there Bruce, still have to work on my conditioning (not squatting for a while does take a heavy toll on the GPP). Although not too heavy (or many reps) todays session still took a bit out of me. Cheers, Al
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Post by Harv on Oct 23, 2008 20:27:04 GMT -5
Hi Al You know if you drop the snatch and C&J and put in deadlifts instead you basically have a training routine[bastardized Shieko] that you could use right up to the contest. Harv
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Post by Rehband on Oct 25, 2008 13:24:56 GMT -5
25 October 2008
Squat: (20kg x10, 70x5, 136x3:x5, 136x5, 145x3, 150x2, 160x2) Bench: (20kg x5, 100kg x2:x6) Snatch + overhead squat: ( 20x5+10, 40x2+5, 55+5, 60+5, 65+5, 70+5, 75+5) C&J:(75, 90kg)
Good Observation Harv, My apologies for not responding earlier as I was not familiar with Boris Sheiko's methods; had to do some reading first. It appears that Sheiko devised strength building routines that were similar to other successful Russian schools (but very well suited to powerlifting). I am following an accelerated version of the venerable Russian Squat routine (much lower weights to accomodate my injury and rapidly build-up GPP). I have an MWA meet on Nov 22, so I am trying to keep my CNS in tune with Snatch & C&J up to maximum training resistance. Cheers, Al
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Post by Harv on Oct 25, 2008 15:48:03 GMT -5
Where is the contest.Will come out to root for you. Harv
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Post by Rehband on Oct 25, 2008 20:07:26 GMT -5
Good Evening Harv, Would be an honour to have an accomplished lifter like yourself in attendance (be careful, platform fever is contagious... I retired from the sport in 93').
Here's a 'cut & paste' from the entry form: "Saturday, November 22, 2008 Location: Dakota Community Centre, 1188 Dakota Street, Winnipeg, Manitoba Meet Directors: Doug Sinclair and Terry Hadlow The first weigh-in will be at 8:00am. Lifting will commence at 10:00am." Cheers, Al
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Post by Rehband on Oct 27, 2008 16:03:27 GMT -5
27 October 2008
Bench: (20kg x10, 70x5, 118.5x3, 118.5x2, 118.5, 118.5x2, 118.5, 118.5) Snatch: (20kg x2+5 OHS, 40x2+5, 50x3+5, 60+5, 65+5, 70+5, 75, 80, 80, 75,75,75,75,75) Squat: (110x5, 136x2:x6)
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Post by Rehband on Oct 29, 2008 15:30:33 GMT -5
29 October 2008
Jk fr Rack: (20x5, 40x3, 50x2, 75x2:x2, 85x2, 90x2,90,90,90,95, 100kg) Squat: (100x5, 125x5, 136kg x5:x3) Bench: (20 x5, 70x5, 100kg x2:x6) Snatch: (50x2:x3, 60x2:x2, 65x2, 70kg)
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Post by thebruce on Oct 31, 2008 10:03:13 GMT -5
You train fairly frequently I see the weights vary and the amount of work done on each lift is varied as well. But you train the same lifts with very little if any assistance work evident. Your progress is evident so it works. Very interesting. How is the old bod holding out on this regime??
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Post by Rehband on Oct 31, 2008 14:20:22 GMT -5
31 October 2008
Bench: (20x5, 70x5, 100x2, 110x2, 120, 125, 125kg) Squat: (105x2, 125x2, 135x2, 160x2, 175, 185kg) Deadlift: (100x2, 125x2, 165, 175, 190kg) Gym total: 500kg. Snatch: (20x3, 50, 60, 70kg+5 O/HS) C&J: (70, 90kg)
Apart from my torn quad about 6 weeks ago, I'm holding up very well there Bruce. Working on O-Lifts is like working on a golf swing it is not really very draining (until you get close to max), and recovery is fairly fast. The Bulgarians and Greeks do very little assistance work and stick to the classic lifts (just using myself as a guinea pig). As for improvements, I was making some fairly strong gains from December until February using the more typical 5x5 routine, but my tendons were really protesting (I never felt stronger, but I was losing confidence in my structural integrity and had to back off a bit). Thats when I reverted to training with the O-lifts; they are not the holy grail as some "so called fitness experts" claim, but they seem to keep me limber and in the game.
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Post by McLifter on Oct 31, 2008 14:30:33 GMT -5
Keep it up Al. I may have to come and watch the O Lifting or maybe even throw my hat into the ring............. Brock
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Post by Rehband on Oct 31, 2008 16:12:17 GMT -5
Brock, Maybe some new blood like yourself and Harv are what the MWA needs ;D. Seriously, with your O/H Squats and abilities in the powerclean, there is a very solid base. Nationally you would probably fare well in the masters. Cheers, Al
P.S. BTW if anyone's interested, the MWA are hosting a level I coaching clinic on December 6 (if you want to pad your already impressive resume with an NCCP credential for $50 and a days classes). If anyone is interested, I'll send the details.
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