Update and Programming Advice

[RickBarker]

Mark-

I wrote you a while back about sore knees. The knees are still sore, but not as bad as they were before. I've got a weightlifting meet coming up December 29. I'm not sure how to program after that, and I'm hoping you can give me some advice. I am not opposed to taking some time off of the olymipic lifts to focus on strength and give my knees some rest, but I've also thought of continuing the lifts on a limited basis. Either way, I will definitely be competing in more weightlifting meets in the future. I am 26, about 6', 205 lbs (Was gaining, but I'm staying there to lift as a 94 at the meet), and 21% BF (tested via BodPod, for what that's worth). My best lifts (1RM):

Squat: 325 lbs
Bench: 205 lbs
Press: 140 lbs
Deadlift: 400 lbs
Snatch: 185 lbs
Clean and Jerk: 210 lbs

I've been doing the lifts twice a week and following Wendler's 531 for my strength work (the lower volume seems to work well for me and the sore knees).

So basically, when I'm done with the meet, I know I need to continue to get stronger, and I'm not opposed to gaining weight. What do you recommend? Or would this be a question better directed at Andy?

Thanks a lot,

Rick

[Mark Rippetoe]

I'll move it for you.

[RickBarker]

To clarify, I'm not asking for a full out program. I know that is well beyond the scope of this forum. I was just looking for very broad strokes, general kind of advice.

[Andy Baker (KSC)]

To clarify, I'm not asking for a full out program. I know that is well beyond the scope of this forum. I was just looking for very broad strokes, general kind of advice.

If you are going to be competing, I'd try something like this:

Mon - Oly Lifts
Tues - Squat/Press, sets of 5
Thurs - Oly Lifts
Fri - Squat/Press/Deads - singles, back off set of 5 on deads

[RickBarker]

Thanks. I'll give it a shot.