09-30-2009, 12:20 PM
<INTRO>
A bit about myself: 77kg class weightlifter, currently weigh 75kg. I have done two meets so far. Best lifts are an 86kg snatch (while injured) and a 110kg c&j (while healthy).
So, I've been rehabbing a sub-scapular strain/tear for over two months now and I am very unhappy about how my strength and power have suffered due to changing gears and focusing on getting healthy. I have always had issues with shoulder flexibility - everything from rotator cuff issues to scap issues have plagued much of my training. Working with some outstanding coaches, my ART specialist, and similarly talented training partners (I feel like I'm kissing ass here) - I am optimistic about these issues which are diminishing as I get stronger and more mobile.
I have come to the realization that I lack the self-control or willingness to train hard enough in the 3-6 rep range unless it's planned out, and I slack on hitting the lifts with enough volume to progress when it's left up to "how I feel" when I don't have a predetermined training program. So, I've gone all out and planned a training cycle to bring my lifts back and hopefully stay injury free this time around. Basically, I am immature in my approach to training and I need to get a hold of myself like this
.
Anyhooooo, I decided AmpedTraining would be the place to do this mostly because I like the articles and discussions here and on the main site (Matt is a good bro whom I know from the BR Mean Forum, where my nick is cjmbro). After registering on the forums here the other day, I noticed that I'd be in the company of some other oly lifters here keeping sum FUKIN ASUME logs of their own.
</INTRO>
I will attach the completed Excel spreadsheet when I'm done. So far, it's a work in progress but with a clear vision. If you are interested in giving this a try as a strength cycle, let me know and I'll expedite my completion of it to a workable form.
Here is a basic overview of the program (the first I have ever written)
The Training Cycle
= 12 Weeks
The 12-week squatting cycle is based on a 2x / week program from Coach Gayle Hatch
The sport-specific phases are based on the last four weeks of Mike Burgener's 12 week program (mikesgym.org)
Many of my assistance exercises, not explicitly planned, will be devoted to shoulder mobility. Things like: retracted supermans, physio-ball rotator cuff and supermans, band stretches with some cable work, and scap push-ups will be the mainstay of this assistance work.
I may also substitute things like pull-ups or dumb-bell presses with lunges (or possibly some single-leg squats) which I feel have substantial carryover to my squats due to opening up my hips and permitting full glute activation.
Here is an overview of my next week (Training days throughout will be Tuesday, Thursday, Saturday, and Sunday):
Note: For the purposes of my log entries the squat, mil press, db press, etc - the NON-olympic-style lifts, will be in pounds. All pulls (including RDL's), power variants, and full lifts will be in kilograms. This will not effect the spreadsheet calculations as they are % based, naturally.
(I am a puss, AKA, my max strength across the board on all structural lifts have regressed considerably)
A bit about myself: 77kg class weightlifter, currently weigh 75kg. I have done two meets so far. Best lifts are an 86kg snatch (while injured) and a 110kg c&j (while healthy).
So, I've been rehabbing a sub-scapular strain/tear for over two months now and I am very unhappy about how my strength and power have suffered due to changing gears and focusing on getting healthy. I have always had issues with shoulder flexibility - everything from rotator cuff issues to scap issues have plagued much of my training. Working with some outstanding coaches, my ART specialist, and similarly talented training partners (I feel like I'm kissing ass here) - I am optimistic about these issues which are diminishing as I get stronger and more mobile.
I have come to the realization that I lack the self-control or willingness to train hard enough in the 3-6 rep range unless it's planned out, and I slack on hitting the lifts with enough volume to progress when it's left up to "how I feel" when I don't have a predetermined training program. So, I've gone all out and planned a training cycle to bring my lifts back and hopefully stay injury free this time around. Basically, I am immature in my approach to training and I need to get a hold of myself like this
.Anyhooooo, I decided AmpedTraining would be the place to do this mostly because I like the articles and discussions here and on the main site (Matt is a good bro whom I know from the BR Mean Forum, where my nick is cjmbro). After registering on the forums here the other day, I noticed that I'd be in the company of some other oly lifters here keeping sum FUKIN ASUME logs of their own.
</INTRO>
I will attach the completed Excel spreadsheet when I'm done. So far, it's a work in progress but with a clear vision. If you are interested in giving this a try as a strength cycle, let me know and I'll expedite my completion of it to a workable form.
Here is a basic overview of the program (the first I have ever written)
The Training Cycle
- 2 weeks of strength phase (all squats are back squats)
- 2 weeks of strength/power phase (keeping with back squats)
- 4 weeks of sport-specific peaking phase
- 1 week deload from sport-specific stuff, maintaining 2x/week squatting (moving to front squats)
- 3 weeks of sport-specific peaking phase (all front squats)
= 12 Weeks
The 12-week squatting cycle is based on a 2x / week program from Coach Gayle Hatch
The sport-specific phases are based on the last four weeks of Mike Burgener's 12 week program (mikesgym.org)
Many of my assistance exercises, not explicitly planned, will be devoted to shoulder mobility. Things like: retracted supermans, physio-ball rotator cuff and supermans, band stretches with some cable work, and scap push-ups will be the mainstay of this assistance work.
I may also substitute things like pull-ups or dumb-bell presses with lunges (or possibly some single-leg squats) which I feel have substantial carryover to my squats due to opening up my hips and permitting full glute activation.
Here is an overview of my next week (Training days throughout will be Tuesday, Thursday, Saturday, and Sunday):
Note: For the purposes of my log entries the squat, mil press, db press, etc - the NON-olympic-style lifts, will be in pounds. All pulls (including RDL's), power variants, and full lifts will be in kilograms. This will not effect the spreadsheet calculations as they are % based, naturally.
(I am a puss, AKA, my max strength across the board on all structural lifts have regressed considerably)
Code:
max bs max fs
squat 300 258
tues
back sqt sq sn btn pp db pp supermans
1x10 0.6 180 5*6 45 1x5 45 3x10
1x8 0.7 210 1x5 50
1*6 0.75 225 1x4 55
1*4 0.8 240 3x3 60
back sqt
1*10 0.6 180 lunge mil press pull up
1*8 0.65 195 5,5,4,4,4 5,4,3,3,2 3x10
thurs 1*8 0.7 210
1*8 0.75 225
sat snatch 0.5 3
0.6 3 44
0.7 2 2 52.8
0.8 1 1 61.6
0.85 1 1 1 3 70.4
sn pull 1 2 1 1 1 3 74.8
1.05 2 4 88
2 2 92.4
fs 2
2 92.8
2 2 98.6
2 2 4 104.4
sun
clean and jerk
0.5 2 2 4 55
0.6 1 1 66
0.7 1 1 77
0.8 1 1 1 3 88
rdl 0.85 1 1 2 93.5
5 5 5 5 5 4 110
push press 2
0
5 4 3 2 1 15
