Fadi
...
A glimpse into my weightlifting training of 2009 at the age of 44 at Olympic park here in Sydney.
This was about the 1st month of training, after a 25 year layoff from weightlifting.
Ok, here’s a small segment of what I did on Monday the 30[SUP]th[/SUP]of November at 5:30 am.
Power clean x2
Front squat x2
Jerk x1
All the above x3
That was your 1st set of your 1st exercise.
So the above was 1 set of 15 reps in total. You perform 5 sets of this combination for a total of 75 reps. That was the wake up movement with more exercises which followed after it.
Just to clarify: I did 2 power cleans, then upon completion of the second one, I went straight into 2 front squats, and upon the completion of these, I stood straight, and jerked the weight once overhead. Now that was multiplied by 3 and was considered to be 1(one) set. I did 5 of these one setters for a total of 75 reps. I thought about trainees who want to lose fat and maintain their muscles after doing such an invigorating set of movements!
I suggest you start with a weight that stands at 50% of your 1RM back squat, and either increase or decrease by 5% depending on how easy or hard you find the set to be. Rest time between each set should start at 90 seconds an again, either decrease or increase by 30 seconds depending on whether you're able to complete the set or not. Please keep in mind that this is not HIIT, a circuit, or some barbell complexes with light weights and high reps. This here demands that you maintain proper technique under pressure, with a weight that is taxing enough to make all of you work. So start light/ish and increase, rather than starting heavy and decrease. So if your 1RM back squat is say, 140kg, pick up 70kg and have a go. This will test more than just your strength under pressure, or your fitness under load. All the best.
Give it a go and tell me what you think.
Fadi.
This was about the 1st month of training, after a 25 year layoff from weightlifting.
Ok, here’s a small segment of what I did on Monday the 30[SUP]th[/SUP]of November at 5:30 am.
Power clean x2
Front squat x2
Jerk x1
All the above x3
That was your 1st set of your 1st exercise.
So the above was 1 set of 15 reps in total. You perform 5 sets of this combination for a total of 75 reps. That was the wake up movement with more exercises which followed after it.
Just to clarify: I did 2 power cleans, then upon completion of the second one, I went straight into 2 front squats, and upon the completion of these, I stood straight, and jerked the weight once overhead. Now that was multiplied by 3 and was considered to be 1(one) set. I did 5 of these one setters for a total of 75 reps. I thought about trainees who want to lose fat and maintain their muscles after doing such an invigorating set of movements!
I suggest you start with a weight that stands at 50% of your 1RM back squat, and either increase or decrease by 5% depending on how easy or hard you find the set to be. Rest time between each set should start at 90 seconds an again, either decrease or increase by 30 seconds depending on whether you're able to complete the set or not. Please keep in mind that this is not HIIT, a circuit, or some barbell complexes with light weights and high reps. This here demands that you maintain proper technique under pressure, with a weight that is taxing enough to make all of you work. So start light/ish and increase, rather than starting heavy and decrease. So if your 1RM back squat is say, 140kg, pick up 70kg and have a go. This will test more than just your strength under pressure, or your fitness under load. All the best.
Give it a go and tell me what you think.
Fadi.
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