Derek Alford
07-18-2012, 03:15 PM
I coach HS football and will turn 44 in November. I have a goal to C & J 137 & Snatch 103 before I turn 46 God willing. I have just recently (past year) started concentrating on the OLY lifts. I have had 2 lower back surgeries, 3 shoulder surgeries, 1 knee, 4 elbow and 1 ankle surgery all of which were fairly minor except for one of the elbow surgeries. I actually feel fairly good considering my past as long as I am smart about my training. My current numbers are C&J=116, Snatch=84, BSq=148 & FSq=137. Here is my current training set up:
*I lift every other day (M-W-F-Sun-T-TH-Sat) except during the football season (only 3 workouts per week=Sun-Tues-Thur)
*1st Wkout=A) C & J- B) Push Ups & Pull Ups
*2nd Wkout=A) Split Snatch- B) FSq- C) Close Grip Press & Inverted Rows
*3rd Wkout=A) Snatch & Clean Pulls- B) Clean C)-OH Press
*4th Wkout=A) KB Swings- B) BSq- C) KB Press & Row- D) Sprints
***I rotate a Volume Day (6-10 singles 80-95%), Taper Day (usually 3x3 at 70-80%) and a Max Day (trying to PR).
An entire cycle would look like this: 1st Wkout-Volume, 2nd Wkout-Taper, 3rd Wkout Max, 4th Wkout-Volume, 1st Wkout-Taper, 2nd Wkout-Max, 3rd Wkout-Volume, 4th Wkout-Taper, 1st Wkout-Max, 2nd Wkout-Volume, 3rd Wkout-Taper, 4th Wkout-Max. 24 day repeating cycle
I have been using this model since February with steady progress (Started with a 100-C & J / 70-Split Snatch & NO INJURIES while also keeping decent overall health despite my job stresses & hours. Any ideas on what I might need to change? Any help would be greatly appreciated!
*I lift every other day (M-W-F-Sun-T-TH-Sat) except during the football season (only 3 workouts per week=Sun-Tues-Thur)
*1st Wkout=A) C & J- B) Push Ups & Pull Ups
*2nd Wkout=A) Split Snatch- B) FSq- C) Close Grip Press & Inverted Rows
*3rd Wkout=A) Snatch & Clean Pulls- B) Clean C)-OH Press
*4th Wkout=A) KB Swings- B) BSq- C) KB Press & Row- D) Sprints
***I rotate a Volume Day (6-10 singles 80-95%), Taper Day (usually 3x3 at 70-80%) and a Max Day (trying to PR).
An entire cycle would look like this: 1st Wkout-Volume, 2nd Wkout-Taper, 3rd Wkout Max, 4th Wkout-Volume, 1st Wkout-Taper, 2nd Wkout-Max, 3rd Wkout-Volume, 4th Wkout-Taper, 1st Wkout-Max, 2nd Wkout-Volume, 3rd Wkout-Taper, 4th Wkout-Max. 24 day repeating cycle
I have been using this model since February with steady progress (Started with a 100-C & J / 70-Split Snatch & NO INJURIES while also keeping decent overall health despite my job stresses & hours. Any ideas on what I might need to change? Any help would be greatly appreciated!